Meditation: Heartwaves of Relaxation 37:32

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Take a breath,

deep and relaxing

and turn your attention into your body.

LONG PAUSE

Now, take a moment

and gently scan your body.

You may notice

some areas of tension and stress,

and that’s okay.

Feel yourself breathe out,

And release it out of you. 

Breathe,

And release. 

Breathe,

And relax. 

LONG PAUSE

See if you can

connect with your heartbeat,

hearing its gentle rhythm 

in the distance.

LONG PAUSE

As you take another breath,

the rhythm softly fades,

leaving you comfortable

and safe 

in your bed.

LONG PAUSE

Now, picture a game 

of tug-of-war,

with you on one side

grasping a thick, tightly coiled rope 

that goes on forever.

PAUSE

Some days, you may feel

like you’re pulling at a that rope,

and it seems to pull 

with a great power

against you.

PAUSE

So take a deep breath,

and see if you can imagine

loosening your grip on the rope,

gingerly letting your fingers go.

PAUSE

Try to imagine each finger

raising slowly,

and each time a finger lifts,

the tension in the rope releases.

PAUSE

And with each finger that floats upward,

you notice that the rope 

starts to lightly fall away.

and your hands are free.

PAUSE

Now, picture yourself

placing a hand over your heart,

a hand that feels free

from the rope of tension.

PAUSE

And, as you touch your heart, 

breathe in slowly

and let the calmness

radiate from your heart.

PAUSE

While touching your heart,

see if you can imagine

waves of peace 

flowing from your heart

out into your body.

PAUSE

As the waves move through you,

your body pulses just a bit,

as it syncs to the waves,

and then releases all

the stress it holds.

PAUSE

The heart waves are flowing

into your head and neck,

Sending out their calming energy.

PAUSE

Each rhythmic wave

gently encourages

the muscles to unfreeze, 

to thaw in relaxation.

PAUSE

Now, picture the heart wave

traveling down your back,

passing on waves of 

light and healing.

PAUSE

And peaceful waves

touch all the muscles in the back,

softly uncoiling them 

and melting them like butter.

PAUSE

Take a moment now and breathe,

and feel the warm relaxation

in the muscles touched

by your heart wave.

PAUSE

And as you breathe again,

imagine the heart wave pulsing,

sending healing signals 

to the chest and arms.

PAUSE

And while your chest and arms

sink softly into your bed,

visualize the heart wave

moving toward your center.

PAUSE

The waves send a healing hum

into your core,

opening it,

relaxing it.

PAUSE

And the soft vibrations

deepen your relaxation.

You feel your body is letting go,

your mind letting go,

into sleep.

PAUSE

The heart wave is

sending its healing vibrations

to your abdomen and lower back,

letting them soften and gently give in.

PAUSE

Take a minute and indulge 

in the buttery feeling your muscles

are experiencing,

as tension continues to dissolve. 

PAUSE

And now watch as the heart wave

moves into your upper legs,

those soldiers you stand on,

now softening so that they

feel cushy and relaxed.

PAUSE

And with another gentle breath,

your heart wave expands into 

the knees and calves

flowing like gentle water,

moving tension and stress away.

PAUSE

Now, see if you can imagine 

the heart wave radiating gently 

into your ankles and feet,

taking pressure off of them,

so they feel open and relaxed.

PAUSE

Now give yourself permission

to acknowledge

that your body is letting go, 

releasing into relaxation.

PAUSE

And now scan your body

once more,

and if you find any muscle 

or site of tension,

let the heart wave touch it, relax it.

PAUSE

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