Meditate on Your Toe!
Well at least it starts there as you will see in one of these guided relaxation meditations.
From an email I received from Biogetica, a company where I’ve ordered holistic remedies:
In today’s world the left big toe doesn’t seem to be getting the love and respect it deserves. It is common parlance to say things that suggest we don’t care much about our own big left toe.
However, the left toe is sacred, like any other part of your body. In some ancient teaching on the energy body it is considered to be of huge importance, a place that contains a very sacred energy. This can be seen in various ancient practices such as the practice of touching an elder’s feet, or in the meditation described below. Let’s do this meditation because very few of us have actually ever meditated on or given any importance to, our big left toe.
~Biogetica.com
How to do a Body Scan Relaxation Meditation
Sit in a comfortable position in a chair, preferably with a straight back.
If you’re using this for sleep, then you may also lie down in bed on your back. Instead of “counting sheep”, you’ll be communicating with your body and instructing every muscle and part of you to relax.
You will be bring your attention and awareness to your BIG left Toe. Sense it. Fix your awareness on it for as long as you wish and until you have a very clear sensation of it.
From there your attention will flow to your other toes, then to your right big toe followed by the other toes.
Next will be your feet… the soles of your feet… the tops of your feet… your ankles.
Continue this process of allowing your attention to slowly scan your body from your toes to the top of your head. Slowly, peacefully.
As your attention flows to each area, imagine breathing relaxing oxygen into each part of your body with each deep and soothing breath.
For lovely guided meditations with music, we recommend these.
8 Minute Guided Relaxation Meditation – Soothing Female Voice
This is definitely a relaxing meditation with a good balance in the volume of a soothing female voice to uplifting, yet soothing music.
The 8 minutes went by quickly and seemed to end abruptly, as the music and voice tones were the same throughout. However, if you also find yourself ready for more, you can easily click the slider bar back to the beginning or middle to give you a little more time to relax.
15 Minute Guided Meditation by Kiyomi Fae
Guided Relaxation Meditation with Soothing Female Voice
Kiyomi Fae also guides you through releasing tension in your body one gentle moment at a time. In this guided meditation Kiyomi speaks throughout the entire 15 minutes, so if you prefer to have some non-vocal meditation time, this one may not be for you.
20 Minute Guided Relaxation Meditation by TheHonestGuys
Partly Guided Soothing Male Voice
We like how this one is guided up to around the first 8 minutes. The soothing voice and British accent of Rick Clark (RickVanman) and soft soothing background tones guides you deeper into relaxation and then leaves you to enjoy that state without intrusion.
The partial guide, music and ocean waves make this an easy win of a guided relaxation meditation. The rhythm of the waves are as the rhythm or “breath of nature”, and getting in sync with those helps us to get in sync with ourselves and our own nature, the nature within us.
If you’re new to meditating, it’s also fine to view the visuals with “soft eyes” at half mast, while you tune into the sounds, the guiding voice and your own breathing.
Breath in deeply… exhale fully and enjoy.
30 Minute Guided Relaxation Meditation by Jason Stephenson
Fully Guided Meditation in a Soothing Male Voice With an Australian Accent
This seasoned Australian musician and meditation teacher takes you deep into a guided relaxation meditation that will indeed help you find peace. Jason has a few pauses in the guiding vocals, but it’s mostly voice guided.
Jason also includes color visualization in this meditation to help you envision positive emotions entering your body and negative feelings exiting your body as you inhale positives and exhale negatives.
The music in this video includes angelic female voice sounds that help transport you to a heavenly peace.
The Popular “Box Breathing” or “4×4 Breathing” Technique
The box breathing technique, AKA 4×4 and 4 square breathing, is a fast and effect way to relax and to get into meditation.
What is the 4 Square Breathing Technique?
4 STEP BREATHING – 4 things in 4 counts each
- Inhale for 4 seconds.
- Pause for 4 seconds after the inhale.
- Exhale for 4 seconds.
- Pause for 4 seconds after the exhale.
BREATH, PAUSE, EXHALE
Breathe in the fresh air of your present.
Pause in the sunrise of your future.
Exhale the pain of the past.
Let it go and you will grow.
~LeAura Alderson, MeditationWisdom.com
Image by Bhikku Amitha from Pixabay
20 Minute Box Breath – 4×4 Breathing Video
This is the popularly known Box Breathing technique.
20 Minute Square Breathing Technique – 5×5 Breath Video
If you’d like a little bit longer count, or perhaps you just resonate more with the number 5 instead of 4, give this one a go.
We like the pleasant resonant dinging count that helps create a good breathing rhythm.
For more on box breathing and also more meditations for relieving stress and anxiety.