Learn more about your ad choices. Visit megaphone.fm/adchoices
[00:00:00] You are listening to the Quince Podcast.
[00:00:14] You are listening to the podcast, Escape With Zubin and this is your guiding voice, Zubin
[00:00:19] Atre.
[00:00:26] This meditation is to help you to set your goals and resolutions.
[00:00:35] We will be practicing stillness for the next 7-9 minutes.
[00:00:44] Please make sure that you are in a comfortable and safe surroundings.
[00:00:50] Only you know you won't be disturbed.
[00:01:02] Close your eyes and visualize yourself wherever you are.
[00:01:14] Allow yourself to slow down your breath.
[00:01:27] Allow your body to relax.
[00:01:36] Visualize the relaxation entering your toes.
[00:01:48] Watch as it relaxes your feet.
[00:01:58] The top of your feet.
[00:02:03] Your heels.
[00:02:12] And watch the relaxation as it goes up towards your knees.
[00:02:20] Coming your calf muscles.
[00:02:26] Your shin bones.
[00:02:31] Your kneecap.
[00:02:36] Back of the knees.
[00:02:41] And watch as it goes up.
[00:02:49] Cell by cell.
[00:02:55] Tissue by tissue.
[00:03:02] Muscle by muscle.
[00:03:09] And enters into the thighs.
[00:03:13] Feeling them feel warm and heavy.
[00:03:28] Now allow yourself to relax your glutes.
[00:03:31] Your hips.
[00:03:43] Your lower abdomen.
[00:03:53] Your pelvic area.
[00:04:01] And watch the relaxation going into the lower back.
[00:04:11] And watch as it enters into the spine and moves upwards, relaxing the entire torso.
[00:04:23] Visualize your internal organs are getting relaxed.
[00:04:31] Feeling the breath even slower.
[00:04:43] Watch as the relaxation spreads further up and takes a sharp turn, rushes towards your
[00:04:49] shoulders.
[00:04:59] Watch as the relaxation takes a sharp turn and rushes towards your hands, passing through
[00:05:05] your shoulders.
[00:05:07] Making your shoulders feel heavy and warm.
[00:05:17] Now watch the relaxation goes through your biceps.
[00:05:25] Your triceps.
[00:05:31] Your elbows.
[00:05:37] Your forearms.
[00:05:44] Your wrists.
[00:05:52] Your hands.
[00:05:57] Your palms.
[00:06:02] Back of the hands.
[00:06:07] Your fingers.
[00:06:11] The fingertips.
[00:06:16] Your thumbs.
[00:06:19] And even the nails of your hands are getting relaxed.
[00:06:25] Warm and heavy.
[00:06:39] Now you let yourself relax the back of your neck.
[00:06:46] Let yourself relax the lower jaw.
[00:06:48] Curve your head.
[00:06:59] Curve your throat.
[00:07:02] And the crown of the head.
[00:07:12] Now the entire body is relaxed.
[00:07:25] Visualize yourself at a very beautiful natural place where all your senses are in pleasure.
[00:07:38] You see yourself walking around in the nature.
[00:07:51] At this beautiful state of your mind you remind yourself of all the positive promises and the
[00:07:57] resolutions you have been making to yourself.
[00:08:08] If you do not have any, you can take time to make one now.
[00:08:28] Now mentally repeat your resolutions three times.
[00:08:48] And now slowly bring your awareness back to your body.
[00:08:57] Become aware of your body parts being in touch with the item you are sitting on.
[00:09:08] You can slowly bring your awareness back and whenever you are ready, you can open
[00:09:17] up your eyes.
[00:09:20] This is your host Zubin Atre thanking you for being here.