A short guided meditation by Ashok Gupta that leads listeners through breath-centered awareness and visualizations to relieve tension and anxiety. It instructs gentle breath-based energy visualization (breath entering through the feet and energizing the body), progressive release of tension on the out-breath, a floating/rowing-boat imagery to deepen relaxation, and brief encouraging affirmations to cultivate peace.
Chapters
So if everyone's just sitting comfortably or lying down, Then you can just gently close your eyes. Become aware. Of the one thing that's always happening in the present moment, which is your breathing. Being grateful for your breath coming in and out of your body. And as that breath comes in and out of your body and just become aware of the temperature of the room around you. Each time you breathe in, You can just visualize an energy or a light or whatever feels right to you coming in through the bottom of your feet, up through your body as you slowly breathe in and energizing breath in. And as you breathe out the out breath releases any tension or tightness from your body. So once again each in breath comes in through the bottom of your feet, up through your legs to the top of your head. A very gentle energizing energy. As you breathe out, imagining all the tension and tiredness dissolving and going back down your body and being released. It. And if your mind wanders and just bring your mind back, breathing in the energy and then releasing and breathing out the tension through the soles of your feet, There's nothing you have to do right now. There's nothing you need to think about. With a smile. You can be as lazy as you feel. Like me it. This is your time to let go and just be. Notice how the energy travels up your leg and up your body. And notice how the tension drains away. Keeping your eyes closed. Imagine. You're in a rowing boat, Either sitting or lying down. You can see the sun shining. And the blue sky. As you feel like you're just floating. As the boat just rocks gently as you float slowly down the stream. Imagining the body. Feeling weightless, like you're just floating along the river in the boat without a care in the world. Letting go more and more, You may notice. Feeling of spaciousness in your muscles. Perhaps your muscles feeling even looser than they were before. A sense of space spaciousness in your body. It. Drifting along without a care in the world. Sa. Comes across your face. As you realize that you deserve to be at peace. Smile at your dear beloved mind. And how more peaceful you feel. Sam. It. Peace.
