ASMR Meditation for Beginners (spa)

Welcome to change your mind meditation.  I want to find a comfortable place to sit or lay down, and if you feel comfortable close your eyes.   If you have been doing these meditations you have probably started to build up your lung capacity so we are going to increase the length of time of the breathing.  So, we will still start off with an in breath to the count of four and exhale to the count of eight; releasing any tension.  Now take a deep breath in to the count of five and exhale to the count of ten; let yourself relax.  Take a deep breath and to the count of six and exhale to the count of twelve if you can; deep exhale.

Now, even out your breathing.  Feel that breath coming in through your feet and as you exhale release any tension in your feet.  Inhale into your legs and as you exhale release any tension in your legs; in your calves and your thighs.  Take a deep breath into your torso and let your stomach relax; release any tension in your back.  Take a deep breath into your arms and as you exhale release any tension in your shoulders and your hands and your arms.  Take a deep breath in to your head and your neck and as you exhale let your forehead relax, your jaw relax and the back of your neck.  Take one more deep breath into your whole body and on this final exhale release any remaining tension you may hold in your body.   

Now we will begin our relaxing spa day.   You have been looking forward to this as your time to relax.   You’ve gotten there early so you can use the sauna and the steam room and the hot tub and there is even a cold punge.  You go and sit in the steam room and inhale and exhale as you relax.  You may decide to try the cold plunge and then run quickly to the hot tub to warm back up.  As you allow yourself to relax you know you have all day.  You can enjoy the spa and relax before you even get to your treatment.  You may try the cold plunge again before heading to the sauna to dry off a bit and then go to the relaxation room to wait for your treatment.  You may be getting a facial, or a massage, or a scrub, maybe a manicure and pedicure; whatever you desire.  Knowing that after your treatment you’ll again get to use the steam room and sauna and relax for as long as you would like.  There is tea and coffee and snacks so you can enjoy a long day at the spa.  You are already feeling so good and relaxed even before treatment and you are excited about your upcoming treatment.   

I want to remember that feeling as you start to return to the room.  You can wiggle your fingers and toes, and when you feel ready you can open your eyes.  Remember that feeling of relaxation and anticipation of your upcoming spa treatment, and keep that feeling for the rest of the day.  Remember meditation changes your mind.

Funny Speech Recognition Translations: 

“please don’t give them and Nan and city sold: to increase the length of time both free and sense to start off with an inbred”

“and now the key and relaxing spawn to the youth and looking forward to this sheet time to relax you walk into the strong your creative life from the staff member U.S.”

“shows you that the law and date given low and slow and it’s an access to all of the Friedman of these mom”

“and you’re on it’s the amendment feeling of relaxation intent is to take in Tucson”

“feeling the free linux Asia and in anticipation of your upcoming spot and keeps the feeling the rest to a room”

It's My Baby's Birthday!

Now I want you to picture that you have the whole day ahead of you to do whatever you want.  This is your perfect day.  You can think about who you want to spend your time with.  Where you would like to be?  What you would like to do.  Will you spend time with family, with friends or will you just take a relaxing day by yourself with no obligations.  If you could choose anywhere where would you be on this day?  Is it a place that you have been before or just some place that you imagine will be perfect?  What will you do with your day?  Break you day up and think about how you will spend your morning.   What will you eat?  Where will you go?  Who will you see?  How will you spend your lunch hour?  Maybe you will take a lunch two or three hours.  How will you spend your time in the afternoon?  Where would you like to be?  What would be fun to do?  Or, do you just want to relax.  How will you spend your evening?  What will you have for dinner?   Will you go out later in the evening, or will you go to sleep early and get your rest?  Whatever it is, it’s your perfect day.  Remember that feeling of excitement and joy in having that whole day to yourself.  When you feel comfortable start to return to the room.   Hear the sounds around you.  Feel where you are sitting or lying down.  Wiggle your toes and your hands and think about if there is any way you can incorporate some piece of your perfect day into one of your upcoming days to remember that feeling and experience some of that Joy.  Remember meditation changes your mind.

 

This is how speech recognition translated the middle of this section:

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Don't Miss Saxaphone Day

Now I want you to picture yourself in an airplane. You are on vacation.  You are just starting your vacation and you’re getting ready to land on the island of Bali in Indonesia.  You look out the window of the plane and you see the volcano ahead, and you look like you’re going to land on the water you are so close to the water. At the last minute the runway comes up and you land the airport. You go to your hotel by the beach, and enjoy some relaxation on the beach or by the pool as you recover from jet lag.  That night you go out to taste some of the local food; some fried fish or duck with rice or just some rice with vegetables and peanut sauce.  You enjoy walking around you could spell spices in the air, feel the humidity.  It’s warm and comfortable; at night there is a slight breeze and cools down a little bit.  The next day you make a point of getting a massage and local spa and that evening catching a local gamelan (Indonesian orchestra) and dance performance.  As you are back in your hotel you think about your plans for the rest of the week in Bali.  You may go up into the mountains where it’s a bit cooler;  go to the monkey sanctuary or go to see the volcano. Your whole week is ahead of you with plenty of time to relax.  I want you to keep that feeling as you start to return to the room.  Hear the sounds around you.  Feel where you are sitting or lying down.  You feel relaxed and energized by in little trip.  Remember the dictation changes your mind

Yes! It's National Candy Corn Day

Welcome to change your mind meditation.  I want you to find a comfortable place to sit or lay down and if you feel comfortable close your eyes.  I want you to take a deep breath in to the count of four and exhale to the count of eight.  Another deep breath in to the count of four and exhale to the count of eight.  One more deep breath in to the count of four and exhale the count of eight.

 

 Now I want you to picture that breath coming in through your feet.  Even out your breathing and as you exhale release any tension in your feet.  Take a deep breath in to your legs and as you exhale release any tension in your calves, in your thighs and your knees.  Take a deep breath into your torso and when you exhale release any tension and anxiety you may hold in your stomach.  Take a deep breath into your arms, release any stress in your shoulders and your hands. Take a deep breath into your head and as you exhale just relax your forehead, your jaw and the back of your neck.  Take one final deep breath into your whole body and as you ex hale release any remaining tension. 

 

Now I want you to think about a situation in your past for which you hold some guilt.   Don’t place any judgment on it.  Just remember the situation, almost as a third party.  Remember what happened.  This situation may cause you anxiety to think about but try to remove yourself a bit and just remember what happened.  Now I want you to picture yourself sitting in the chair and I want you to act as if the person in the chair is a good friend of yours that had come to you seeking advice.  They tell you about the situation.  What are the things that you tell them to comfort them?   Make them feel better about the situation.  How would you feel about a friend who told you about this situation?  You probably would judge the much less harshly than you judge yourself.  Think of what you tell them, and absorb information. Comfort yourself.  Remember we are human we make mistakes. We learn from those mistakes and move on.  Remembering and changing our behavior as a result is useful, but that guilt feeling is not and can be debilitating.  So reach over and give that friend in the chair a hug, and try to release a least a piece of that guilt into the universe.

 

Now I want you to start to return to the room where you’re sitting, but still remember that feeling of care for yourself.  Hear any the sounds in the room.  Feel where you’re sitting or lying down.  When you feel ready if you would like you can open your eyes.  Thank you for taking this time today. Remember meditation changes your mind.

It's National Mole Day

Welcome to change your mind meditation.  I want you to find a comfortable place to sit or lay down and want to take a deep breath in to the count of four, and exhale to the count of eight.  Take another deep breath in to the count of four and exhale to the count of eight.   One more deep breath in to the count of four and exhale to the count of eight.

Now I want you to even out your breathing.  Feel your breath coming in through your feet and as you exhale release any tension in your feet.   Feel your breath entering your legs and as you exhale release any tension you may hold in your legs.   Take a deep breath into your torso and exhale any anxiety in your stomach, the tension you may hold in your back.  Take a deep breath into your arms release any stress in your shoulders.   Pull them down from your ears.  Release any tension in your hands.  Take a deep breath in to your head and your neck, and as you exhale release any tension in your forehead and jaw and in the back of your neck.  Take one final deep breath in to your whole body and as you exhale release any remaining tension in your body.

Now I want you to picture yourself as a small child.  You are running through field.  You are active.  You playing on a playground, or kicking a ball.  Picture yourself as an active child whether that was the case are not.   You may be swimming or playing group sports.   You may just be playing with other kids, on a playground, running around, jumping rope.  Picture yourself three or four years older.  You continue to be active.   You are walking or you may be running.  You may be in group sports or you may not.  You may just be active for your own enjoyment.  No picture yourself as a teenager.  You continue to be active.  You may be dancing in your room to music.  You may be playing with other kid.  You may be in high school sports.   You enjoy the feeling of moving your body, breathing heavily as you work your body.  Remember that feeling or enjoying physical activity. That that feeling reflect in your physical activity as an adult.  You enjoy being active.  You enjoy you moving your body.  Your body is made from movement not for sitting down. 

Remember that feeling as you start to return to the room.  Feel where you’re sitting or lying down.  Hear and the sounds in the room smell any smells.  When you feel ready you can open your eyes.  Thank you for taking this time today and remember meditation changes your mind.

Happy Dictionary Day

Welcome to change your mind meditation. I want you to find a comfortable place to sit or lay down. I want you to take a deep breath in to the count of four and release to the count of eight. Take a deep breath in to the count of four and exhale to the count of eight. One more inhale to the count of four and exhale to the count of eight.




Now I want you to even out your breathing and feel that breath coming in through your feet; filling your feet and as you exhale release any tension in your feet. Take a deep breath and in to your legs and release any tension you may hold in your legs. Take a deep breath into your torso and as you exhale release any anxiety you may hold in your stomach or in your back. Take a deep breath in to your arms and as you exhale release any tension in your shoulders and your hands and biceps. Take another deep breath into your head and your neck, and as you exhale release any tension you may hold in your forehead, jaw and the back of your neck.



I want you to think about a situation or person that is causing anxiety. Don’t put any judgment on it; just think about what it is. Now I want you think about whether you will remember that anxiety the year from now, six months from now, or three months from now. How important is that anxiety your life? Most likely you will not recollect it in a year at all. Now I want you to think about your fears with this anxiety. What is the worst thing that can happen based on this problem? If it surrounds a person and usually our anxiety surrounds how others will feel about; will our family be disappointed in us, will our boss be angry, will we be disappointed in ourselves? Picture yourself with that worst case scenario, imagine that your boss is yelling at you or your family is yelling at you, but while that’s going on you remain calm and composed. You know that anxiety and stress will not help you solve this problem. Remaining calm and serene does not negate the problem, it doesn’t diminish the problem but it makes you better able to handle it. You are better able to function without the cloud of anxiety and stress clouding your vision, clouding your decisions. Remember to relax. Worrying does not help us solve problems. It doesn’t prove that we take problem seriously; it just proves that we worry. I want you to feel that calm, in the midst of chaos around you. You are relaxed. You are clear. You are able to make helpful decisions without being overwhelmed. I want you to remember that feeling as you start to return to the room. Feel where you’re sitting or lying down. Hear the sounds around you. Smell and smells and one you feel comfortable you can open your eyes.

Thank you for taking this time today. Remember meditation changes your mind.