When you take time out for yourself, then you will be able to give more of yourself. Continually giving everything you have when you are running on fumes will never provide the best results.Read More
Keeping your energy reserves filled can be a challenging task this time of year. However, it’s an essential part of staying healthy and enjoying the holiday season.Read More
Picturing your goal, using all your senses to imagine yourself overcoming obstacles, is one of the most vital ways of using guided imagery.Read More
Since you can’t completely banish pressure from your life, the next best thing is to find a way to manage the tension you do have.Read More
The most important thing to remember is that you need to live your life and enjoy it, especially during difficult times. The joy you derive from doing pleasant activities (either by yourself or with others) will sustain you and help you find pathways through whatever you or those around you are experiencing.Read More
Do you ever find yourself feeling stuck when working on a project? It is something that most of us deal with at different times of our lives. It might be while writing a book, composing a song, painting a new work of art, or some other creative endeavor—we sometimes find ourselves in a rut that can result in frustration or stress.
Being an artist or creative person, it is so vital to be able to get those creative juices flowing. Learning how to recognize being stuck and how to become “unstuck” is a challenge that every creative has and will face. As strange as it may sound, one of the best things that we can do is to relax. Often when we are stuck, we become more stressed and more frustrated, and it becomes a cycle. However, if you are able to tap into a few of the relaxation techniques below, it can free you and your creativity.
Breathing – Finding a comfortable, quiet place to sit or lie down and pay attention to your breathing is a quick, simple way to refocus. Pay attention to how you are breathing. Do this for several minutes, taking slow, deep breaths and making sure you exhale fully each time. This technique can help reduce fear and pain, and for stuck creatives, it can also help you clear your mind and alleviate the stress of trying to come up with your next project.
Muscle Relaxation – Focus on tensing and releasing each muscle group. Doing this for a few minutes can help relax your body and open up your mind. While you are focusing on tensing and releasing your muscles, you are no longer stressing or wondering how you will come up with that next idea. This technique is called Progressive Muscle Relaxation, and as its creator Edmund Jacobson said: “An anxious mind cannot exist in a relaxed body.” Once the anxiety is released, your creative thinking has a chance to flourish.
Guided Imagery – Tap into your imagination and visualize yourself somewhere. Maybe it’s one of your favorite destinations for vacation, or possibly it’s a favorite restaurant, gallery or place in nature. You can fully engage each of your senses—touch, sight, taste, scent, and sound—to bring the experience to life. Going somewhere else for a while in your mind can be a wonderful break, and you can return to your project with a fresh perspective.
Meditation – A part of becoming unstuck is to remove barriers or limitations that we might be experiencing. The reasons for these barriers vary, but could be work, relationships, finances or even our own thoughts. By meditating, we are centering our thoughts and focusing on the present. If you enjoy silent meditation, spend a few minutes in quiet reflection. If you struggle with silent meditation, you can try guided meditation to keep your thoughts from wandering to worries and preoccupations.
Do you have a favorite technique from above? To read more examples of each of these relaxation techniques, see some of my other blog posts such as How Relaxation Techniques Can Help You Focus, 1 Minute Relaxation Break, How Loving Kindness Meditations Can Help You and Guided Imagery: Relaxation via Your Imagination.
May you find a time to relax and free your creative expression.
How often do you find yourself wishing for more hours in the day? If there were a way to magically snap our fingers and find a few extra hours to finish up tasks, most of us may be tempted to make the change. With so many things packed into a single day, it can be difficult to cut loose and find a little time for relaxation. Even the most hectic schedule can be maneuvered with a little planning. If you are the type of person who just can’t seem to find any time to take a deep breath, then check out some tips below on finding time for relaxation.
Must Do and Should Do – Tasks often fall into two categories—must do and should do. Whether they are chores around the house or projects for work, each category comes with its share of weight on your schedule. By stepping back and looking at them objectively, you can help ease your time crunch. Some things can wait until tomorrow.
Putting Yourself First – If you are the type of person who drops everything for everyone while leaving no time for yourself, then chances are you could stand to carve out a little “me” time. Taking care of yourself with regular relaxation breaks will actually increase your ability to do more and feel a whole lot better throughout the day. The best way I’ve found to fit in relaxation breaks is to completely rethink how we create our schedules. Before putting in tasks, meetings and appointments, begin with scheduling some relaxation breaks. I recommend actually assigning a time for each break, so that you can’t schedule something else in that time slot. You can experiment with a combination of a few very short breaks (1-5 minutes) and a couple of longer breaks (15-30) minutes, and treat them as the essential energy boosts that they are.
Make Use of Obstacles – Stuck in traffic or construction? Standing in a long line at the store or DMV? Is your daily bus taking a little longer to arrive? These overlooked blocks of time can be used to recharge with relaxation, if only for a few moments. Changing your perception of how you view these common inconveniences helps. Instead of having a negative notion of delays, start looking at them as opportunities to relax. You can try an intentional deep breathing exercise, do some gentle stretches, tense and release different muscle groups (otherwise known as progressive muscle relaxation), or spend a few moments thinking about one of your favorite places to be. Important tip: turn off your phone and/or computer during these times to prevent interruptions.
My wish for you is to find some space in your life for moments to relax, re-energize and enjoy life. If you have any questions about relaxation or would like to share your experiences, feel free to comment below or email me at firstname.lastname@example.org
Breathing in, I calm my body. Breathing out, I clear my mind. May I take this moment to refresh myself.Read More
The Forgiveness Experiment
"If I cannot forgive myself
For all the blunders
That I have made
Over the years,
Then how can I proceed?
How can I ever
Move, I must, forward.
Fly, I must, upward.
Dive, I must, inward,
To be once more
What I truly am
And shall forever remain."
Forgiveness is a tricky concept. Not only can the act of forgiving someone be challenging, there is also confusion about what forgiveness actually accomplishes (and for whom). Forgiveness is frequently talked about in life coaching, religious/spiritual realms and holistic health circles, but did you know that scientists have also been studying the physiological benefits of forgiveness? One of the things they have discovered is that when you refuse to forgive someone, stress response chemicals are released into your system. These chemicals can have adverse effects on both your professional and personal lives by limiting creativity and problem-solving abilities. When you forgive, you cleanse your body of these stress chemicals, leaving you feeling calmer and more effective in your daily interactions.
You don’t have to be a scientist to conduct your own forgiveness experiment. We can all practice forgiving and letting go in our daily lives as a way to boost our own well-being and satisfaction with our lives.
I like to think of forgiveness as an experiment in the moment. If you are interested in experimenting with forgiveness, there are four things you want to remember:
1. Remember that you are not condoning the behavior; you are releasing the burden of resentment.
This is a confusing idea for many people. Many of us have been taught that forgiveness equals giving our stamp of approval to whatever negative thing someone did. Others think of forgiveness as enabling another person’s bad behavior (instead of interrupting the cycle). This is far from the truth. In fact, forgiveness is much more about the person doing the forgiving than the person being forgiven. The great thing about forgiveness is that it is not dependent on an apology from the person who acted in a negative way towards you. You can forgive someone without them ever knowing you did.
2. When practicing forgiveness, it is best not to choose the most difficult person at first.
If you are interested in trying the forgiveness experiment, first choose a person who brings up some irritation or frustration for you instead of someone who has seriously hurt you. In the beginning, it may work better if this person is not someone who is extremely close to you (like a spouse or child). As you become more comfortable with forgiveness, you can work toward forgiving those who are most challenging in your life.
3. Make use of relaxation techniques to help you with forgiveness.
Using relaxation techniques like intentional breathing and progressive muscle relaxation can help calm your mind and body so that you are in a place to truly forgive. Listening to a loving kindness meditation can help you send positive energy toward the person you are working to forgive, which can also help. Practicing forgiveness meditations is an especially effective way to master the art of forgiveness. I can offer help with this through classes and individual sessions.
4. Forgiveness is a process.
The forgiveness experiment is not an easy, one-time action—it is a process. Taking notice of what parts of the process are difficult for you is an important step to help you achieve total forgiveness. Some people have the most difficulty with forgiving themselves, which is an essential element of forgiveness. Most people need to practice forgiveness before it becomes a natural part of how they move through the world. It’s worth it to do the work in order to reap the benefits forgiveness brings to both your body and mind.
I decided to write about the forgiveness experiment and these guidelines because of clients who were struggling with forgiving others. One client in particular used her delightful sense of humor to work with her discomfort about forgiveness. She would say “O.K. Beth, let’s just stick with loving kindness tonight, because I am in no mood to do a forgiveness meditation. I am not feeling very forgiving tonight, ha ha!” I totally get that feeling of not being ready to forgive, so I researched forgiveness and found this idea of it being an experiment in the moment. So just for this moment, we can experiment with forgiveness with an excerpt from a beautiful forgiveness meditation by Stephen Levine:
"Begin by slowly bringing into your mind, into your heart, the image of someone for whom you have some resentment.
Gently allow a picture, a feeling, a sense of them to gather there.
Gently now invite them into your heart just for this moment.
Notice whatever fear or anger may arise to limit or deny their entrance
and soften gently all about it.
Just an experiment in truth which invites this person in.
And silently in your heart say to this person, “I forgive you.”
Open to a sense of their presence and say, “I forgive you for whatever pain you may have caused me in the past, intentionally or unintentionally, through your words, your thoughts, your actions. However you may have caused me pain in the past, I forgive you.”
Feel for even a moment the spaciousness relating to that person with the possibility of forgiveness.
Let go of those walls, those curtains of resentment, so that your heart may be free.
So that your life may be lighter.
“I forgive you for whatever you may have done that caused me pain, intentionally or unintentionally, through your actions, through your words, even through your thoughts, through whatever you did.
Through whatever you didn’t do.
However the pain came to me through you, I forgive you.
I forgive you.”
It is so painful to put someone out of your heart.
Let go of that pain.
Let them be touched for this moment at least with the warmth of your forgiveness.
“I forgive you, I forgive you.”
— from “A Forgiveness Meditation” by Stephen Levine
If you have any questions or need some help with the forgiveness experiment, please feel free to contact me at email@example.com
May we all experience the freedom of forgiveness.
How often have you found yourself wondering if things will ever truly change? News stations produce a steady stream of negativity without delay. Every story, every video, and every article can be flipped to show just how truly easy it is to fall prey to the pessimistic lifestyle. It’s a bandwagon, of sorts. Becoming a pessimistic person – indulging in negative thoughts – can lead to a wholly discouraging worldview. Before you know it, your bleak outlook can begin to impact relationships with friends and family as well as your personal well-being.
Setting your viewpoint on an optimistic path will give you the courage to see life’s array of possibilities. Becoming an optimistic person doesn’t mean you lose empathy for the world beyond your control. Optimism means that you take control of your narrative. If you’re trying to find the optimist’s pathway but can barely see through the trees, check out some tips below for how to turn your perspective around:
A Grain of Salt: Remember – bad things happen in the world and many of them are beyond your control. That doesn’t mean everything happening in the world is bad. These so-called “clickbait” headlines are designed to trump up interest. Taking these stories with a grain of salt can make it easier to separate fact from fraud. Not every news story is as bad as the media might want you to think.
The Sunny Side: Taking a moment to indulge in the lighter side of life can be so freeing. You might sit outside on a sunny day, enjoy a fun conversation with friends, turn up the volume on your favorite song, and breathe easy. Being optimistic about the future allows you to look forward to good events coming into your life.
Avoiding Pointless Arguments: It’s hard to avoid having a presence online. Social media is pervasive no matter how you look at it. If you’ve heard the term ‘troll’ before, then you know how loud arguments can get online. If you find yourself engaging online in arguments with strangers looking to get a rise out of you – stop. Learn to avoid the temptation of a troll.
Finding an optimistic foothold in life may take time but it can truly bring you more fulfillment than letting negativity continually cloud your judgement.
Individuals who practice relaxation techniques, also called relaxation training, on a regular basis are not only investing in their mental and physical health, they are improving their focus as they move through life.Read More
"I love and accept myself." — Affirmation Kitty
Although some people might think positive affirmations are a little corny, in my coaching work, I find they can be very helpful for anyone who wants to boost confidence and set positive goals. If you’re curious (or even skeptical) about the effectiveness of affirmations, I invite you to read on to see how positive affirmations can impact your life for the better.
Affirmations Can Be Negative or Positive
If you take a moment to think about all of the places your mind goes to in a day, you’ll realize that there are both positive and negative things that you think (and speak) about. This means that affirmations can be either positive or negative. As we move through our lives, we develop thought processes that turn into belief systems. If we think of affirmations as being the same as thoughts, negative affirmations turn into negative belief systems, which can impact the way we perceive ourselves and our places in the world. For example, by repeatedly thinking, “I’m not good at writing,” you ingrain in yourself the belief that you are not (and will never be) good at writing. In doing so, you cut yourself off from opportunities because you’ve decided (through your self-talk) that you aren’t good at it, and you might lose all hope of getting better. Many people suffer from these negative thought patterns that lead them into a downward spiral and block them from reaching their goals or enjoying their lives. One way to counteract these negative beliefs is by consciously changing the way we think. A concrete and effective way of doing this is by thinking and saying positive affirmations.
How do positive affirmations work?
Positive affirmations are a powerful way to stop negative thought patterns. When you think or speak a positive affirmation, it signals your subconscious mind that you are making a change and beginning to think about yourself and your life in a different way. Just like any process of change, it takes time and practice for these affirmations to sink in and “stick” as part of your thought pattern.
The effectiveness of positive affirmations in certain situations is backed up by science. A study recently published in Psychological Science explores the neurophysiological reactions that help explain how positive affirmations help people deal with threats to self-integrity. Another study by researchers from Carnegie Mellon University (published in PLOS ONE) determined that positive affirmations protect individuals against the negative effects of stress on problem-solving abilities. In addition to scientific research, there is a large body of anecdotal evidence that people feel more optimistic about certain aspects of their lives when they use positive affirmations.
How do I increase the effectiveness of my positive affirmations?
There are several things you can do to increase the effectiveness of positive affirmations. Saying the affirmations out loud gives them weight and signals your subconscious mind to take them seriously. To increase the effectiveness of positive affirmations, make a conscious decision to think positive thoughts throughout the day. Challenging yourself to find one positive thing about each situation also helps. At the end of your day, review everything you did, your conversations with people, your reactions, etc., and think of at least one positive thing that came out of it. These positive thoughts will “prime” your mind to accept the positive affirmations, thus making them more effective. When you dedicate yourself to this process, before long, you’ll notice that you feel better and that you are able to approach life in a more positive and productive way.
What are some examples of positive affirmations to try?
The great thing about positive affirmations is that they can be tailored to your specific goals or general in nature. Here are some general affirmations you can try.
I love and accept myself.
I listen to my inner wisdom.
Wonderful opportunities are out there for me.
I surround myself with loving people.
I sleep soundly and awaken refreshed.
All my problems have a solution.
I am loved.
I am good at ______.
I am valued and respected.
If you’re interested in learning more about positive affirmations, I invite you to listen to my guided relaxation recording that focuses on positivity, Uplifting Guided Relaxation. http://www.atimeforexpression.com/recordings-1/uplifting-guided-relaxation
Kate Britt, “How to Change Your Mind and Your Life by Using Affirmations,” Tiny Buddha, http://tinybuddha.com/blog/how-to-change-your-mind-and-your-life-by-using-affirmations/
J. David Creswell, Janine M. Dutcher, William M. P. Klein, Peter R. Harris, John M. Levine, “Self-Affirmation Improves Problem-Solving under Stress,” PLOS ONE, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062593
Lisa Legault, “Self-Affirmation Enhances Performance, Makes Us Receptive to Our Mistakes,” Psychological Science, http://www.psychologicalscience.org/index.php/news/releases/self-affirmation-enhances-performance-makes-us-receptive-to-our-mistakes.html
Freeing yourself from past disappointments opens up space for exciting new possibilities in your life. As the old energy flows out, you feel lighter and refreshed, looking forward to positive new experiences.Read More
My relaxation training classes and recordings run between 30 and 60 minutes in length, but do you think I can fit all of the elements into one minute? I like a challenge...Read More
If you are ever feeling lonely, disconnected from people, hurt or overwhelmed, I recommend loving kindness meditation as a way to practice fostering a sense of kindness and caring towards yourself and others.
Loving kindness meditation is a method of developing compassion. Although it comes from the Buddhist tradition, it is truly universal, and can be adapted and practiced by anyone, regardless of personal belief or religious affiliation. Loving kindness meditation is essentially about cultivating love.
I use loving kindness meditations at the end of my relaxation training sessions, because I find people are more open to the idea of unconditional love after relaxing first with breathing, muscle relaxation and guided imagery. If you try to "go in cold" with loving kindness, you might feel some resistance, or question your ability to feel this deep love for yourself and others. However, if you "warm up" with some other relaxation techniques, by the time you get to the loving kindness meditation you will feel ready to at least experiment with feelings of love, caring, compassion and acceptance.
I posted the above photo on Facebook (I found it on a Facebook page called Landscape of Beauty) and I added this excerpt of a loving kindness meditation:
"Think of people everywhere, near and far. See children and adults living in the cities, towns and countryside around the world. All of them looking for happiness. All of them having goodness in their hearts. Feel that goodness within them—connect your heart to their hearts. Let your compassion, your warmth and your care, for all these human beings, flow from your heart, giving them a feeling of being safe, happy, at ease." — "Meditation on Loving Kindness" from the album "Uplifting Guided Meditation"
I sent this post out to many countries around the world and received a huge, positive response. I am not mentioning this to pat myself on the back—I was just struck by how hungry people are for this idea of loving kindness. Seeing that photo of all of those people forming a heart and reading the words about loving kindness touched something in them. All I did was put it out there.
We all experience stress, loneliness, disconnection and hurt, and I think loving kindness meditation gives us a chance to experience some healing, some relief from difficulties. Here are some loving kindness phrases to try if you are interested in how they might benefit you:
May I be safe and protected
May I be free from pain and suffering
May I be healthy and strong
May I be happy
Notice how these are phrased, using the word "may" as a wish, as an intention for feeling love and kindness. This is another reason I find loving kindness meditation so helpful—instead of commanding, like when people say "smile" or "be happy", it is gently wishing for positive things. If you are anything like me, you don't always respond well to commands—it feels much better to extend a wish. Here are some more phrases, this time expanding the meditation to include others:
May we all feel peace and ease
May we have love and warmth in our lives
May we all be happy, healthy and whole
Some people tell me that practicing loving kindness meditation gives them a feeling of warmth and openness, or a sense of connection. Some mention that it helps in their interactions with difficult people. Others say they experience a wonderful feeling of bliss. I find that it comforts me when I am overwhelmed by negativity in the world. There is something about opening the heart to loving kindness that can change our perspective and remind us that healing is possible.
May all beings love and accept each other.
I like to think of guided imagery as a guided daydream that engages all of your senses—touch, sight, smell, taste and sound—and focuses the mind on positive images, feelings and sensations.Read More
"I want to meditate, but I am struggling with it."
I hear this often as a relaxation coach—people reach out to me about their struggles with meditation. They've tried to do silent meditation, and become frustrated when they lose focus, have trouble getting comfortable, and, worse yet, begin to ruminate on negative thoughts. Since meditation is meant to be relaxing and virtually effortless, I find guided relaxation techniques can help ease a person into meditation.
I like to begin with guided breathing exercises, because it is such a natural way to prepare the mind and body for relaxation. Here is a simple breathing technique you can use:
Place your hands on your belly, so you can feel the rise and fall as you breathe fully and deeply. Inhale through your nose, bringing the air down into your belly, and feel your hands move as your belly expands. When you have taken in all of the air you comfortably can handle, hold the breath for a brief moment. Next, exhale, letting out all of the air, feeling your belly deflate like a balloon. Repeat this pattern 5 or 6 times, or until you develop a slow, easy flow of breathing. Imagine you are breathing in comfort and relaxation, and breathing out tension and stress.
The next relaxation technique I find useful during guided relaxation training is muscle relaxation. These exercises can be particularly helpful in releasing tension from the body and settling into a comfortable position. When your body is fully relaxed, the mind can focus on positive images, feelings and sensations. Muscle relaxation is a perfect segue into guided imagery and meditation. Here is a brief muscle relaxation technique that you can practice to help settle into a deeply relaxed state:
Settle yourself into a comfortable position, breathing slowly and deeply. Become aware of your body: notice areas of tension and also notice areas of relaxation that you are beginning to feel. The goal of this exercise is to allow those areas of relaxation to spread throughout your body, bringing you to a calm, thoroughly relaxed state. As you inhale, tense your hips and glutes, shrug your shoulders up towards your ears, press your knees together and hold all of this tension for the count of 1...2...3...4...and release! Exhale and let go of all of that tension you created in your muscles and let them release and relax, feeling the tension drain out of your body like water draining from a hose. Enjoy the sensations of your muscles relaxing for several seconds, breathing calmly and deeply. Next, inhale as you tense your lower legs by flexing your feet, make two tight fists with your hands, press your shoulder blades together as if you were trying to squeeze a pencil between them, scrunch up your facial muscles and hold all of this tension in your body for a count of 1...2...3...4...and release! Exhale and allow your hands and shoulder blades become loose and free, allow your facial muscles to soften and smooth out, and gently roll your ankles a few times to encourage your lower legs to relax. Spend a few moments enjoying the feeling of relaxed muscles, breathing fully and deeply. To end this muscle relaxation, imagine warm waves of relaxation flowing through your body, washing way every last trace of tension, and feel them cleansing, soothing and relaxing your whole body as you drift deeper into relaxation.
Now that your body is relaxed and your mind is becoming calm, it is time for some guided imagery. I like to think of guided imagery as a guided daydream that engages all of your senses—touch, sight, smell, taste and sound—and focuses the mind on positive images, feelings and sensations. Guided imagery goes beyond simple visualization, so if you don't happen to notice visual images during the exercise that is O.K., because you might be a person who experiences other sensations that will lead you to the same goal of opening your mind to positive thoughts and feelings. Here is a brief guided imagery exercise:
Imagine yourself in a place where you feel safe, relaxed and happy. It can be indoors or outdoors, you can be alone or with others. Choose a place that is comfortable and pleasant for you, where you can be yourself and express your thoughts and feelings freely. Notice all of the details of this place using all of your senses—sight, touch, smell, taste and sound. What colors, textures and things do you see? How does the air feel on your skin—is it warm or cool? What scents are around you? Breathe in, and a delightful aroma brings back a wonderful memory. You can almost taste what you are smelling, and the happy memories intensify. Perhaps you remember a fun outing with a good friend, or a time when you felt so confident and at ease within yourself. You can hear a favorite sound, maybe some music, a light breeze rustling the leaves of a tree, or distant waves crashing onto rocks, or the sigh of a sleeping baby, kitten or puppy. Whatever sound that brings you a sense of well-being. As you take in your surroundings, you become more and more relaxed, more and more at ease with yourself and the world. Spend some time in your own special place, knowing that nobody is wanting anything, nobody is expecting anything, and there is absolutely nothing whatsoever for you to do except to relax. Before you leave your own special place, I want you to remember this feeling of peaceful relaxation, and bring it with you into your daily life. In this relaxed way of being, you can feel confident and hopeful, with a renewed focus and an ability to achieve all that you with to achieve.
After these three relaxation techniques—breathing, muscle relaxation and guided imagery, I believe the mind and body is ready for some meditation. In my guided relaxation training practice, I end the session with some version of the loving kindness meditation. I choose this type of guided meditation because it is so universal and it fosters a feeling of kindness and friendliness towards oneself and others. Here are some excerpts from a loving kindness meditation from my album "Uplifting Guided Relaxation":
Please put your attention on your breath for just a few moments. Move your focus inward, centering on your chest area, your "heart center". With each breath, feel your chest expand, opening your heart, filling your heart with warmth, light, and loving kindness. And as you continue breathing, feel yourself settle deeper and deeper into a place of wellbeing, a place of safety, a place of love.
Think of the good things you have done in your life: kind words you have spoken, caring acts you have offered, and good intentions you have sent out into the world. Remember them now, and feel warm and loving towards yourself. Appreciating the goodness in yourself. Imagine all of these caring thoughts, good deeds, and kind words as a beautiful stream of light, circling around the universe, and then returning to you.
So now turn your focus toward a person who is near and dear to you. Think of the good things that person has done in his or her life: kind words, good deeds, a warm smile. As you think of that person, your heart is filled with appreciation, love and respect. Imagine the light that is pouring out of your heart, surrounding that person in warmth and goodness. Together, you and your loved one bask in the radiant glow of loving kindness.
Think of people everywhere, near and far. See children and adults living in the cities, towns and countryside around the world. All of them looking for happiness. All of them having goodness in their hearts. Feel that goodness within them—connect your heart to their hearts. Let your compassion, your warmth and your care, for all these human beings, flow from your heart, giving them a feeling of being safe, happy, at ease.
And now allow your focus to return to yourself. Your heart is filled with joy and peace after extending your warmth, light and love to so many other people. Each time you share your gift of light and love with the world, your heart is replenished. You have the ability to make the world a better, more compassionate place by intentionally sending your love toward others. You exist in a place of love and generosity. May your heart be filled with appreciation, love and respect for all of the good you have done and will continue to do in your life.
May beings everywhere be filled with loving kindness.
How does it feel for you to sample these guided relaxation techniques? If it is difficult to get a sense of the techniques just by reading them, perhaps you can ask a friend or family member to read them to you. I recommend choosing someone who has a voice you find relaxing. Notice how these techniques might help you find your path to meditation. Or you can use guided relaxation to refresh your meditation practice if you feel off track.
If you are interested in learning more about guided relaxation training, feel free to email me at firstname.lastname@example.org or browse my recordings to listen to samples from my guided relaxation albums.
May you experience more relaxation and true contentment in your life.