In this guided meditation, the narrator leads listeners through a calming Zen practice designed to release tension and promote deep relaxation. The session begins with instructions to assume a comfortable posture, close the eyes, and follow a specific breathing pattern (inhale through mouth and nose, exhale through mouth). A systematic full‑body scan follows, moving from the head down to the feet, encouraging awareness of each body part while maintaining the breath. Listeners then visualize sitting on a beach, feeling a cool breeze, and an empty vessel being filled with warm, healing golden sand that permeates every cell from the feet upward to the head. The sand is imagined to be released via “taps” on various body parts—chin, hands, hips, legs—symbolizing the removal of discomfort, negativity, and pain. After the sand is cleared, a bright golden‑white light from the universe is visualized entering the body, energizing and protecting each cell. The meditation concludes with gentle breathing, a final deep breath, and instructions to wiggle fingers and toes, re‑ground, and open the eyes. The narrator invites listeners to share their experience in the comments, practice the meditation when overwhelmed, and promotes a daily live “warrior practice” and a 7‑day free trial of a related program.
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Welcome to another deep relaxation and calming meditation. So today I will walk you through a powerful Zen meditation which I learned from one of my mentors. So I want you to sit comfortably, either sitting down or lying down, whichever is convenient to you. I want you to gently close your eyes. Start breathing in. Take a deep breath in and breathe out. Every time you're breathing in, you're breathing in from your mouth. Every time you're breathing in, you're breathing in from your nose. And every time you're breathing out, you're breathing out from your mouth. Take a deep breath in. And breathe out. With each breathe in, I want your body to relax more deeply, and I want to feel that calm and peace and positivity entering into your body. Every single time you're breathing out, release all the discomfort, uneasiness, and negativity out of your body. Take a deep breath in and breathe out. Now I want you to gently scan your body from head to toe. Just scan forehead, your eyes, your nose, your cheeks, your chin, your neck, your shoulder, your chest, upper back, middle back, lower back. Gently scan your body. Keep breathing in and breathing out. Your stomach, your hips, your thighs, your knees, your calf muscles, your ankles and feet. Take a deep breath in. And breathe out. Again, take a deep breath in and breathe out. Now I want you to imagine you sitting in, you sitting in sand in front of the beach. And I want you to gently feel that cold breeze is touching into your body. And I want you to imagine your body like an empty vessel. And now I want you to imagine that the golden sand someone is pouring on your head, your body is filling with this sand into each and every body part. So imagine that golden sand entering into your body. First it is filling to your feet, then it is filling into your ankles, it is filling till your knees, and it is filling your thighs. This healing golden sand, it has a little warm and it is filling all over your body. It has filled your hips. It has filled your stomach, your lower back, middle back, chest, your upper back. Your both hands are fully filled with the sand, healing golden sand, and it has filled your neck, and your complete head. Now I want you to feel the warmness of sand and feel that this golden sand has a healing energy, is literally healing every single cell of your body. Just keep observing your body fully filled with sand. Now, I want you to slowly imagine there is a small tap on your chin, and I want you to slowly release the tap and feel that sand is going away from your body. So your complete head has been Slowly sand is releasing out of your body and your head is now completely out of the sand and you're feeling fully relaxed on your head. And now there's a tap on your both the hands. Gently open the tap and feel that each and every cell on your hand The sand is going away from your body, away from your hands, and each and every cell on your hands are completely healed and released all the negative discomfort, uneasiness away from your body. Now I want you to feel there's a tap on your hips. I want you to slowly open the tap and feel that all the sand going out of your upper body, your chest, your upper back, middle back, lower back, your stomach, every single organ and every single cell is completely healed. And all that uneasiness, discomfort, negativity is already released and it is washed out as sand is going out of your body. Now I want you to feel on your left leg, on your feet, there is a tap. And I want you to open the tap and feel that all the sand from your left leg is going away from your body, and your body is fully getting relaxed. Your legs are fully getting relaxed. All the discomfort, uneasiness going away from your leg. Just feel feel that amazing healing and energetic your left leg. Now I want you to imagine there's a tap on your right leg, and I want you to open that and feel that the sand is completely going away from your right leg. Feel that your sand is completely cleansing, cleaned every single discomfort, pain, uneasiness out of your body. Now I want you to feel the bright golden light, white light, golden white light is coming from the universe and it is giving energy to every single cell of your body, from your forehead, your eyes, your cheeks, your nose, your chin, your upper lip, lower lip, your ears, your neck, your shoulders, your hands, your chest, upper back, middle back, lower back, your stomach, your hips, your thighs, slowly moving this white, bright golden light, slowly moving down, and it is giving a lot of energy to your body. Healing energy to your body, your thighs, your knees, your ankles, your calf muscles, your feet, and your body is fully energized now, and your body is fully protected with this amazing energy. And I want you to continue to breathe in and breathe out. And breathe out. You will feel your body is completely relaxed and you are into a deep sense of calm, peace, and relaxed each and every cell of your body. Again, take a deep breath in and breathe out. Again, take a deep breath in and breathe out. Now, when you're ready, in your own time, in your own pace, take one more deep breath in. Slowly, in your own time, in your own pace, wiggle your toes, wiggle your fingers, rub your hands, feel the warmness on your hands. All this amazing, relaxing, calm energy, I want you to put it all over your body, your face, your head, your shoulders, your upper body, lower body. And slowly, in your own time, in your own pace, gently open up your eyes and let me know, how did you feel? And also I want you to type it in the below of the, this video, how did you feel. So I want you to practice this meditation every single time when you feel too much overwhelmed. There's so much of things going on in your life. This is deeply, deeply relaxation meditation. And thank you so much for practicing this meditation. If you are still new to our channel, click on the subscribe button and also click on the bell icon. You will be notified this amazing meditation whenever I post my any kind of a new content, you'll be notified. And I do something like a daily warrior practice every single day, 7:00 to 7:30 AM IST time. If you want to try this amazing routine which will energize your body, mind, and soul, and also which will help you to heal from all the day, every single day, and energize your body, then I'm giving you a small gift from my side. There is a 7-day free trial, you can try. The link is in the below description. Please try it, enroll it, and I want to see you live. Thank you so much for supporting me. I love you. Have a great day. Thank you. Bye.
