Guided Meditation

The following guided meditation is taken from the excellent book, Pilates for Life: How to Improve Strength, Flexibility and Health Over 40, the chapter 'Pilates for Health', page 180. 

 

Starting Position

You need to be in a comfortable position  -  you could be lying  on your back, in which case have plenty of pillows supporting you (you might like one under your knees), or you could be side-lying or even sitting, as long as you are supported.

 

Action

Take your awareness down to your feet and soften the soles, uncurling the toes.

Soften your ankles.

Soften your calves.

Release your knees.

Release your thighs.

Allow your hips to open.

Allow the small of your back to open and release.

Feel and enjoy the length of your spine, but let it go.

Take your awareness down to your hands, stretch your fingers away from your palms, feel the centre of your palms opening.

Then allow your fingers to curl and your palms to soften.

Allow your elbows to open.

Allow the front of your shoulders to soften.

With each out-breath, allow your should blades to widen.

Allow your breastbone to soften.

Allow your neck to release.

Check your jaw - it should be loose and free.

Allow your tongue to to widen at its base and rest comfortably at the bottom of your mouth.

Your lips are softly closed.

Your eyes are softly closed.

Enjoy the soft darkness.

Your forehead is wide and smooth and free of lines.

Your face feels soft.

Your body feels soft and warm.

Allow your body to sink into the pillows supporting you.

Observe your breathing, but do not interrupt it - just enjoy its natural rhythm...

 

To come out of the relaxation: bring your awareness back to your breathing and observe its ebb and flow.  Wiggle your fingers, then your toes.  Take your time to move slowly (onto your side, if you are lying on your back).  Do not rush back up to standing.