Name of the Dragon Meditation
1|Pg
Introduction:
Let us begin tonight's journey by taking three deep, soothing breaths. In through your
nose, and out through your mouth. Cleansing. Renewing. Three deep breaths. And as
you inhale think of all the stresses and concerns of the day – all the thoughts that
strained your heart and your mind. As you exhale, release them. Allow them to fly out
of your body as you breath out, sighing away all the concerns of the day. Taking slow,
deep breaths. In through your nose. And out through your mouth.
Winding down:
Together, let us command our bodies to relax by saying the a few words out loud to
condition our limbs to obey our own voice. Breathing deeply, bring your attention to
your feet. Think of all the paths you trod today. Think of all your running back and
forth. Release those thoughts as you command your feet to relax, saying: “feet,
relax!” Again, “feet, relax!” Letting go of all the errands you ran today, “feet, relax!
Now bring your attention to your calves. Feel them melt as you say to them “Calves,
relax!” Allow them to soften completely. “Calves, relax...calves, relax!” Your knees
have been working without pause. Allow them to release their tensions. “Knees,
relax!” Still breathing deeply, focus on your knees and command them: “knees, relax!”
“knees, relax!” Let your upper legs sink into your chair as you tell them: “Upper legs,
relax!”, “upper legs, relax!” Sink into your seat. “Upper legs, relax!”
Focus for a moment on your lower back and abdomen. Feel them expand away from
one another as you breathe deeply in and out. With your next exhalation, allow them
to release all the stale air as you command them: “lower back, relax!” Breathe deeply
- “lower back, relax!”, and sigh it all out, “lower back, relax!” Your core and your spine
have been supporting you all day. Let them ease back, relaxing into your seat, sinking
down into mother earth. “Core, relax!” Let your breath lead you. “Core, relax...core,
relax!” Your shoulders have carried all the weight of your troubles. Allow them to let
go of their tension. “Shoulders, relax…shoulders, relax!”. Command them to let go.
“Shoulders, relax!” And your arms, from your shoulders to your fingertips, have
carried out your plans today. They've done your work. Give them the opportunity to
be weightless. “Arms, relax…arms, relax!” Feel them grow heavy where they lie.
“Arms, relax!”
18 July 2016 AM van Heerden, Life Activation Practitioner
, Name of the Dragon Meditation
2|Pg
Your neck and throat have supported you throughout the day, keeping your head up,
voicing your thoughts to the world. As the breath rushes through your throat,
command it: “throat, relax”. As you speak it, let it be so - “throat, relax”. “Throat,
relax” And finally, bring your attention momentarily to your head. Feel the skin behind
your head, climbing up over your scalp. Feel your face, with your ears and mouth and
eyes. You do not need them now. They can rest. Let us command our heads, our
faces, and our human senses to relax: “head, relax” Remember to breathe deeply
and calmly. “Head, relax…head, relax”.
Relaxation:
You are now utterly relaxed. Think of a memory in which you were this relaxed. So at
peace. Where are you? You could be lying in a hammock, smelling the salt of the sea
on the air. You could be flying through the air like in one of your dreams. You could be
rocking on your mother's lap – back and forth, back and forth. Feel, for an intense
moment, this incredible sensation of being at peace. As you feel your physical body
relax, bring your attention to your senses, and feel where you are. What do you smell?
What do you hear? What makes you so immensely happy in this place? Whatever it is,
remember – it will always be there, inside you. All you need to do is search inside. For
now, experience it. Enjoy it. Sigh and relax, doing nothing but breathing. In and out.
Deeply. Calmly. Take it all in. Allow yourself to indulge in it. (Pause 1 minute)
20 minutes
Guided Meditation – river:
For a second you close your eyes. And when you open them, you find that you have
somehow travelled, in your chair or bed or hammock, to another place. Still as calm as
a moment before, you get up slowly and look around you. You are near a raging river.
And perhaps you hear a waterfall in the distance. The air around you is dense with the
cool water mist that is drifting over the tumultuous water. When you step forth, you
feel the earth beneath your feet. You connect with Gaia as you feel your soles sink
into the moist earth. She has a heartbeat. And you can feel it through your feet. It is a
steady, exhilarating beat that pulses through your body as you walk towards the river.
You feel one with the earth. And then you notice the water ahead of you. It is
coursing on towards the west steadily. You follow it with your eyes as far as you can.
18 July 2016 AM van Heerden, Life Activation Practitioner
1|Pg
Introduction:
Let us begin tonight's journey by taking three deep, soothing breaths. In through your
nose, and out through your mouth. Cleansing. Renewing. Three deep breaths. And as
you inhale think of all the stresses and concerns of the day – all the thoughts that
strained your heart and your mind. As you exhale, release them. Allow them to fly out
of your body as you breath out, sighing away all the concerns of the day. Taking slow,
deep breaths. In through your nose. And out through your mouth.
Winding down:
Together, let us command our bodies to relax by saying the a few words out loud to
condition our limbs to obey our own voice. Breathing deeply, bring your attention to
your feet. Think of all the paths you trod today. Think of all your running back and
forth. Release those thoughts as you command your feet to relax, saying: “feet,
relax!” Again, “feet, relax!” Letting go of all the errands you ran today, “feet, relax!
Now bring your attention to your calves. Feel them melt as you say to them “Calves,
relax!” Allow them to soften completely. “Calves, relax...calves, relax!” Your knees
have been working without pause. Allow them to release their tensions. “Knees,
relax!” Still breathing deeply, focus on your knees and command them: “knees, relax!”
“knees, relax!” Let your upper legs sink into your chair as you tell them: “Upper legs,
relax!”, “upper legs, relax!” Sink into your seat. “Upper legs, relax!”
Focus for a moment on your lower back and abdomen. Feel them expand away from
one another as you breathe deeply in and out. With your next exhalation, allow them
to release all the stale air as you command them: “lower back, relax!” Breathe deeply
- “lower back, relax!”, and sigh it all out, “lower back, relax!” Your core and your spine
have been supporting you all day. Let them ease back, relaxing into your seat, sinking
down into mother earth. “Core, relax!” Let your breath lead you. “Core, relax...core,
relax!” Your shoulders have carried all the weight of your troubles. Allow them to let
go of their tension. “Shoulders, relax…shoulders, relax!”. Command them to let go.
“Shoulders, relax!” And your arms, from your shoulders to your fingertips, have
carried out your plans today. They've done your work. Give them the opportunity to
be weightless. “Arms, relax…arms, relax!” Feel them grow heavy where they lie.
“Arms, relax!”
18 July 2016 AM van Heerden, Life Activation Practitioner
, Name of the Dragon Meditation
2|Pg
Your neck and throat have supported you throughout the day, keeping your head up,
voicing your thoughts to the world. As the breath rushes through your throat,
command it: “throat, relax”. As you speak it, let it be so - “throat, relax”. “Throat,
relax” And finally, bring your attention momentarily to your head. Feel the skin behind
your head, climbing up over your scalp. Feel your face, with your ears and mouth and
eyes. You do not need them now. They can rest. Let us command our heads, our
faces, and our human senses to relax: “head, relax” Remember to breathe deeply
and calmly. “Head, relax…head, relax”.
Relaxation:
You are now utterly relaxed. Think of a memory in which you were this relaxed. So at
peace. Where are you? You could be lying in a hammock, smelling the salt of the sea
on the air. You could be flying through the air like in one of your dreams. You could be
rocking on your mother's lap – back and forth, back and forth. Feel, for an intense
moment, this incredible sensation of being at peace. As you feel your physical body
relax, bring your attention to your senses, and feel where you are. What do you smell?
What do you hear? What makes you so immensely happy in this place? Whatever it is,
remember – it will always be there, inside you. All you need to do is search inside. For
now, experience it. Enjoy it. Sigh and relax, doing nothing but breathing. In and out.
Deeply. Calmly. Take it all in. Allow yourself to indulge in it. (Pause 1 minute)
20 minutes
Guided Meditation – river:
For a second you close your eyes. And when you open them, you find that you have
somehow travelled, in your chair or bed or hammock, to another place. Still as calm as
a moment before, you get up slowly and look around you. You are near a raging river.
And perhaps you hear a waterfall in the distance. The air around you is dense with the
cool water mist that is drifting over the tumultuous water. When you step forth, you
feel the earth beneath your feet. You connect with Gaia as you feel your soles sink
into the moist earth. She has a heartbeat. And you can feel it through your feet. It is a
steady, exhilarating beat that pulses through your body as you walk towards the river.
You feel one with the earth. And then you notice the water ahead of you. It is
coursing on towards the west steadily. You follow it with your eyes as far as you can.
18 July 2016 AM van Heerden, Life Activation Practitioner
