At your core is a reservoir of very positive energy, a world of quiet and stillness, and innate qualities of goodness, peace and love. This is your true inner self. Through this time of global turmoil, it is helpful to retreat into your inner sanctuary several times a day when possible or at least once daily. We can’t always go to the ocean or a forest, but can always go to the oasis of peace inside of ourselves. This creates well being, and lets go of a sense of overwhelm and helplessness that many are feeling. Instead, you can feel calm, focused and empowered. When any situations come, just go deep into your inner sanctuary, your reservoir of quiet and stillness – an oasis of peace. No matter how you feel, you can change simply by shifting into inner focus.
Notice that thoughts are slowing down as you move deeper into quietness and stillness in the guided meditation below. Nothing to fear. No worries. Let thoughts just dissolve into space, as you move deeper and deeper into your inner being of quietness, stillness, peace. This is your inner sanctuary.
So…now get comfortable in your chair or lying down. Relax your body while staying alert. Take a deep breath in through nose, belly expanding before chest. Exhale nose or mouth, belly deflating last. Take another long slow deep breath, paying attention to this feeling for a few moments. When thoughts pop up, just gently bring the mind back to the breath, letting the thoughts go. Picture them just floating away on a cloud or down a stream. If it is an important thought, just gently tell yourself to put it aside for now and that you’ll give it full attention after meditation.
Release any tension in your body, envisioning each part of your body, one at a time, starting with toes, and first tighten and tense, and then relax and let go of each muscle, all the up to your jaw and eyes. Take a deep breath and let out a loud sigh.
And now relax your mind and let go of tense feelings and worry, beginning to feel light and calm. Envision a beautiful healing white light of positive energy entering your whole body as you breathe in, and the darkness of any tension, irritation, disappointment, or any negativity, being blown out and disappearing as you exhale. Let everything of the day, the past, the future, just go. When thoughts come, acknowledge them, and then watch them float by, and come back to your breath and to relaxing your body. Breathe in relaxation – breathe out tension…letting all stress just slip away.
Now, very slowly, prepare to return back to the awareness of your body, the chair you’re sitting on, the room. You feel very calm – relaxed and filled with peace. Cherish and hold on to this feeling throughout the day.
Moving Meditation® Fitness: A Fitness and Relaxation Program
Achieving maximum physical, emotional and spiritual health through relaxation breathing, movement, visualization/positive imagery and meditation.
Tracks 1-5 includes warm-up stretches and instruction in relaxation breathing. Original fluid upper body movements are then added along with visualizations and positive imagery. This program can be used with walking, running, skating, exercise bike, aquacise and seated exercise. It can also be used as a warm-up/cool down for a power walking or running program.
Tracks 5-8 includes progressive muscle relaxation, gentle stretches, and meditative sequences.
“Eileen Lichtenstein’s audio CD has helped me so much with my migraines. In only one week of listening and doing the relaxation exercises I have not gotten any headaches or migraines.”
– NZ, Anger Management Client