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”