Inner Stillness Meditation

December 15, 2020

Information

With Michele Grand, LMT

ID6006

To CiteDCA Citation Guide

00:04Good morning everybody once again
00:06and thank you so much for taking
00:08the time out of your busy day to
00:10ground and join and guided meditation
00:13this morning I'm Michelle Graham,
00:15licensed Massage therapist with Smile
00:17Cancer Hospital and it's my honor
00:20privilege to be with you right now.
00:22I think there's a little hope in the air
00:25with the vaccine in all 50 States and um,
00:29coming at all of us, hopefully soon.
00:31So I think we're turning the corner into
00:34some positive activity leading up into 2021.
00:40For yourself right now,
00:41in this moment just find a nice,
00:44comfortable place for you to sit.
00:46Make sure your phone is turned off
00:49and the lights are not too bright.
00:52This is your time for total
00:54relaxation and some inner stillness.
00:58Make make sure that you're warm
01:00and that you're seated comfortably
01:02and just rest your hands either
01:05loosely on your lap or at your side.
01:10Take a long slow deep breath
01:12in and hold it for a moment.
01:18And then slowly exhale,
01:20allowing any tension to melt away.
01:24As you gradually relaxed more and
01:27more deeply with each breath.
01:32Take another long slow deep breath in.
01:37Anne, hold it. And then exhale.
01:47Take a third deep breath in.
01:53Again, hold it.
01:57Exhale, let it go and completely
02:00empty the breath from your lungs.
02:06And just continue the pattern of slow
02:11deep breaths. As you begin to relax.
02:18Now bring your awareness
02:19to the top of your head.
02:22Sense or imagine a feeling of
02:25relaxation, beginning to spread
02:27down from the top of your scalp.
02:32Let the muscles in your
02:35forehead and temples relax.
02:41Allow your eyes to relax.
02:46Let your cheeks and jaw soften
02:49and let go of all tension.
02:56Now, this peaceful feeling flows
02:58down to your neck. And deep into
03:02the muscles in your shoulders.
03:04Soothing them and releasing them.
03:10Breathe.
03:16Allow this peaceful feeling to flow
03:19through your arms relaxing and soothing
03:22all the way to the tips of your fingers.
03:28As your body relax is your
03:32mind begins to relax.
03:34Your thoughts become weightless,
03:36like wisps of clouds on a breeze.
03:43Now the peaceful sensation flows
03:45through your chest in your stomach.
03:51Feel how your abdomen slowly
03:53rises and falls with your breath.
04:00Slowly and deeply soothing and relaxing.
04:08Now the peaceful feeling flows
04:10through your lower body.
04:14Relax, your body aches the back of
04:17your thighs, the front of your thighs.
04:22Fill all these large strong muscles.
04:26Become loose and relaxed.
04:31Soothing feelings flow down through
04:34your knees and into your cast.
04:39Your ankles relax.
04:42Now your feet begin to relax.
04:46Your entire body is soft,
04:50calm and relaxed.
04:56We're going to go on an inner journey,
04:59a journey to a place of deep inner stillness.
05:05Imagine that you're standing
05:07on a white Sandy beach.
05:11It's early in the morning.
05:14Analyte hazy mist surrounds you.
05:20The sun is rising slowly and you
05:23can feel the warm orange light.
05:27On your face and body.
05:32You're feeling content.
05:35At is an relaxed. The sand beneath
05:40your bare feet is soft. And warm.
05:47A light caresses. Your whole body.
05:55Ana Breeze caresses your face.
06:01The beach is deserted.
06:04You have it all to yourself.
06:07And you have all the time in the world.
06:14Listen to the relaxing sound of the ocean.
06:18It's waves or breaking gently on the shore.
06:25Begin to walk slowly through the mist.
06:30Tord's a small boat that is waiting for you.
06:36The boat is comfortable and steady.
06:41And you notice that it's tide
06:43to the shore with a strong rope.
06:48Walk to the water's edge and.
06:51Step into the boat.
06:58You are feeling completely at peace,
07:02completely safe and completely relaxed.
07:07When you are ready, I'm
07:10tired of rope. And let it go.
07:18Relax and allow the natural currents of the
07:21ocean to guide you away from the beach.
07:27Your boat drifts smoothly walking
07:31ever so gently in the water.
07:35This rocking motion relax
07:38is you even more deeply.
07:45The sun is now higher in the Sky.
07:48It's light has gathered strength.
07:53You notice that the miss that surrounds
07:56you is beginning to evaporate.
07:58And you can see the air
08:01becoming clearer and clearer.
08:06Watch is the sun's Rays dissolve
08:09all of the mist and now you can
08:13see clearly in all directions.
08:16Since no avail has been lifted.
08:23Sparkling ocean water surrounds you
08:27on all sides. And in front of you,
08:31a small island comes into view.
08:35Your boat moves closer and closer
08:38to the island, gliding slowly and
08:42effortlessly through the water.
08:45The island is drenched in sunlight.
08:49And it's covered in tropical palm
08:52trees that swayed gently in the breeze.
08:57You've arrived.
09:02You step out of the boat.
09:04Take a moment to appreciate
09:07this place of sublime beauty.
09:13Exotic birds dance from tree
09:16to tree and brilliantly colored
09:18Flowers grow in abundance.
09:23The air itself seems to shimmer and
09:27vibrate with pure luminous energy.
09:30You can hear the soothing sound of the wind.
09:34As it passes through the trees.
09:39In this beautiful place you are
09:41free from all memory of the past,
09:44and you're free from all
09:47concerns about the future.
09:49You are free from all responsibilities.
09:55This is a place of total peace.
09:59And it is all yours. Worse.
10:04You notice an opening between the
10:06palm trees and in the center of the
10:09opening there is a narrow path that
10:12leads deep into a rich green forest.
10:15Begin your journey.
10:17Into the heart of the forest.
10:20Follow the path as it meanders
10:24between columns of ancient trees.
10:27This forest seems familiar to you,
10:30like the memory of a pleasant dream
10:32or a place you visited as a child.
10:38Walk deeper into the forest.
10:42You are guided by a force that
10:44you trust and that makes you
10:47feel safe, nurtured and still.
10:54You have reached the very heart
10:56of the forest, and before you,
10:58as a shimmering pond of Crystal Clearwater.
11:01A pond that is round and it
11:04brims with a pure spring water.
11:09Notice that the water is
11:12perfectly still like a mirror.
11:15Free from even the slightest ripple.
11:21A ladder with three steps
11:23leads down into the water.
11:28You decide to bathe in this
11:30magical pond and you undress.
11:36And as you take the first step down into the
11:40pond, you notice that the wind has eased,
11:43and all the trees have become motionless.
11:49As each moment passes the world around,
11:52you becomes more and more calm.
11:55And you yourself become more and more still.
12:01As you lower yourself on to the second step,
12:04all the birds in the forest become quiet.
12:08Their silence is deep and reverent.
12:13Now lower yourself on to the third and
12:16final step and glide into the water.
12:22Feel yourself sliding into a deep
12:25state of relaxation and in this pond,
12:29your thoughts simply melt away.
12:34All is still still here and silent.
12:38And the only sound that remains is the
12:41sound of the waves far off in the distance.
12:46Your mind seems to expand.
12:49An you feel timeless,
12:52vast, empty. An relaxed
12:59for the next few minutes.
13:02Enjoy this experience of solitude.
13:05An inner silence.
13:14When thoughts arise,
13:16just slowly bring your awareness.
13:19Back to the pond.
13:22When it's time to return,
13:24I will guide you home.
13:31You are deeply relaxed. Feeling refreshed.
13:43Just enjoy your gentle breath
13:46and your sense of ease.
14:02Just a bit. We're going to
14:05begin to make our way back home.
14:14So you begin to just enjoy the
14:17sense of peace and relaxation.
14:29Slowly began to climb the ladder.
14:34As your foot touches the lowest rung,
14:38just notice how wonderful your body feels.
14:43You feel light. Clear and happy.
14:47You step up to the second rung,
14:51the sound of birdsong returns.
14:54Step up to the first rung on the ladder.
14:57And as your foot touches the step,
15:00the breeze begins and the
15:02trees began to sway again.
15:07Trust yourself. And follow
15:11the path back to your boat.
15:18You were right back at the entrance
15:19to the forest and your boat is waiting
15:22for you just where you left it.
15:25Walk to the water's edge and climb in.
15:28Boat. You feel relaxed and secure, and you
15:33know the boat will bring you home safely.
15:39Your journey is effortless and calm,
15:42like all of the moments in
15:45your life, effortless and calm.
15:51Just allow the current. To guide you back.
16:04You are right at the beach and
16:06you step out of the boat and
16:08on to the sand and you're home.
16:17You take a deep breath in.
16:23And exhale through your mouth.
16:29Another deep breath in through your nose.
16:35Hold. An exhale through your mouth.
16:43Become aware of the room or this space
16:46which you are in and where you sit.
16:50Wiggle your toes and your fingers.
16:52Shake out your arms a little bit.
16:58When you're ready, open your eyes.
17:01Stretch your arms out to
17:03the sides as far as you can.
17:07Reach up over your head.
17:10And exhale into prayer pose.
17:19I just open your eyes and just
17:21give yourself a moment to adjust.
17:27Hopefully that was a beautiful,
17:29peaceful journey for you that
17:31brought you into a state of inner.
17:34Kiss an inner stillness and this is
17:37a place that you could bring yourself
17:39on your own when you have moments
17:41that feel a little bit overwhelming
17:43or before you go to bed at night when
17:47you want to take the time to relax.
17:51And with that, I wish you all peace.
17:55Love hapiness, health.
17:58And I hope to see you again soon.