This is a machine transcription and is subject to error. Apologizes in advance. 

so this is a relaxation to stop guilt when not busy many people
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find it difficult to relax because they feel guilty when and they're not busy
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the constant pressure to be productive and busy every moment to stress
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but when trying to relax. guilt and restlessness interfere making relaxation
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impossible. this guide in meditation will help to change
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the perspective of needing to be busy all the time. so that you can relax and reduce
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unreasonable demands on yourself. you
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need this time of relaxation. relaxation
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is a basic skills that helps you to survive and be healthy
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close your eyes and take a few moments to just breathe
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breathe slowly and calmly
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focus on this single act of breathing such a simple act
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essential to life. just breathe.
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perhaps you have thoughts right now about the others things you think you should be doing
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acknowledge these thoughts, consider what types of tasks
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activities and demands are going to your mind right now.
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you may even want to go ahead and write down a list of all of things you feel compelled
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to do. focus
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on and acknowledge. the thoughts that come up for you over the next few moments.
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sit quietly now and reflect upon the thoughts that have been coming up.
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do you notice any pattern? allow each thought to pass
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without dwelling on any particular thoughts
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let each thought come and go and notice each thought as an observer
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as you meditates what kind of thoughts and judgments and you had about yourself.
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noticed the should statement the criticisms for judgment thoughts that have
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told you wrongly that it is never okay to be not busy
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would you expect any other human being to be productive at every moment.
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how could such an expectation be fair or reasonable for any Human
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the expectation to be busy at every moment is not realistic fair or for anyone
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including you so far
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in this meditation you have done productive thinking and you have been busy
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now. I would like you to challenge yourself and spend the next two minutes being
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not busy, in a moment. I'll begin timing so
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that you can have two minutes of silent reflection
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during the next two minutes of silence. I want you to allow thoughts to pass
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and simply relax. do nothing
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there is nothing you need to do just think about every thoughts arrive
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just let the thoughts go emptying your mind completely
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Let's Begin
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*Calming Music*
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*Calming Music*
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*Calming Music*
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The two minutes are up. What was it like to spend two minutes
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not being busy? Reflect upon the last
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few moments and acknowledge feelings that came up for you
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this script will conclude with a brief progressive muscle relaxation
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take a deep breath in and as you exhale allow your body to begin
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to relax. Breathe slowly and naturally
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raise your shoulders towards your you then let your shoulders
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relax dropping into a comfortable and loose position.
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feel yourself sinking into the surface you are on.
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Allow your jaw to drop slightly. Letting the muscles of you face and
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jaw become loose and relaxed.
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Wiggle your toes once or twice and feel your feet and legs relaxing
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gently open and close your hands once
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and again and then relax your hand and
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you arms
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taking a deep breath in feeling the tension in your chest
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and stomach has you hold that breathe and allow
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your chest stomach and to relax as the breathe escapes slowly
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allow the muscles in your back to relax from your neck
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to your upper back. middle back
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and lower back feeling your body relaxing
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notice any areas of tension in your body relax those areas
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now. take a few moments
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just to enjoy feeling relaxed.
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you do not need to be busy at every moment you are not
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busy at every moment and that is okay. you
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deserve time to relax. You deserve to be not busy
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it is okay to relax. it is okay to be not busy.
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you are more productive when you take time for relaxation.
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you accomplish everything you need to
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there is no need to push yourself to be superhuman. just simply
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being is enough. It feels good
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to relax. you can enjoy time of relaxation.
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you can enjoy time of doing nothing and feel good about taking a few minutes
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to do nothing at all. it is okay to rest and relax
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it is essential to rest and relax
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keep with you this feeling of relaxation now. as you reawaken your body to return
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to the day. Wiggle your fingers and toes
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open your hand and then close them and
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open them once again roll your shoulders
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forward and back feeling your muscles reawakening
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lean your left ear toward your left shoulder return to
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center. and move your right ear toward your right shoulder.
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Then, return to neutral. Stretch a bit feeling
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the energy flowing through your body.
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take a deep breath reaching your arms above your head as you inhale and lowering
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your arms out to the sides and down as you exhale
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take one more breath in feeling fully alert as you exhale
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return to your usual activities feeling calm and refreshed
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*Calming Music*
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This is a machine transcription and is subject to error. Apologizes in advance.