Questions for Relaxation (Military Meditation Coach Podcast)

Questions for Relaxation (Military Meditation Coach Podcast)


[Dr. Julie Kinn] [music] This is the “Military
Meditation Coach,” your source for meditation, mindfulness, and relaxation exercises. Made for the military, but good for everyone. I’m Dr. Julie Kinn with the Defense Health
Agency, and today Dr. Timothy Hoyt is going to lead us in a unique guided relaxation using
questions and answers. I’ve never heard a meditation quite like this
one. I think you’ll really enjoy it. Please let us know what you think. Our email address is in the show notes. The “Military Meditation Coach” Podcast
is produced by the Naval Center for Combat and Operational Stress Control and the Defense
Health Agency. The views expressed here are those of the
presenters and do not reflect the official policy of the Department of Defense or the
United States Government. Now we’ll hear from Dr. Timothy Hoyt. [Dr. Timothy Hoyt] Just sit comfortably in
the chair and listen very closely to what I’m going to say to you. I’m going to try a series of experiments with
you and each experiment will be in the form of a question. Each question can be answered with either
a no or a yes. But it will not be necessary for you to say
yes or no out loud. You may not even need to say them to yourself
because each question is your own particular reaction to the question. All this will become clear as we proceed. Just remember to listen to the question that
I pose to you and do not be bothered by the unusual nature of some of them. Just let yourself react to each question. Just let yourself react to each question. However you react is fine. There’s no right or wrong way. Ready? Then let’s begin. [Hoyt] Is it possible for you to allow your
eyes to close? If they are not yet closed, you may close
them now. Can you be aware of the point of maximum contact
between your back and the back of the chair? Is it possible for you to imagine the space
between your eyes? Can you now imagine the distance between your
ears? Can you imagine that you’re looking at something
that is very far away? Is it possible for you to become aware of
how close your breath comes to the back of your eyes every time you inhale? Is it
possible for you to be aware of the place where your arms are in contact with the chair? And can you be aware of the points where your
arms lose contact with the chair? [Hoyt] Is it possible for you to feel the
corners of your lips touching? Can you imagine, in your mind’s eye, a beautiful
flower suspended just a few feet in front of you? And if you can see the flower, is it possible
for you to close the lids of your inner eye so that you can no longer see it? Is it possible to be aware of the space inside
your mouth? And can you be aware of the position of your
tongue within your mouth? Is it possible for you to feel even the slightest
breeze against your cheek? Can you be aware of one of your arms being
heavier than the other? Is it possible for you to be aware of a tingling
or a feeling of numbness in one of your hands? Is it possible for you to notice any change
in the temperature of your body? [Hoyt] Can you feel the weight of your shoes
on your feet? Can you feel your left arm warmer than your
right arm? Is it possible for you to feel like a rag
doll? Can you be aware of your left forearm? Can you feel any tightness in your left forearm? Is it possible for you to imagine something
that is very pleasant for you? Is it possible for you to imagine a wisp of
smoke rising lazily a few feet in front of you? If you can see the smoke, can you now close
the lids of your inner eye so you can no longer see it? Can you feel yourself floating as if on a
cloud? Can you feel your arms feel very heavy as
if they were stuck in molasses? [Hoyt] Can you again feel yourself floating
as if on a cloud? Is it possible to imagine, once again, that
you are looking at something very far away? Can you imagine a beautiful mountain scene? Is it possible for you to feel a heaviness
coming into your legs? Is it possible for you to feel yourself floating
in warm water? Is it possible for you to become aware once
again of the space inside your mouth? Can you imagine a beautiful sunset? Can you feel the weight of your body in the
chair? Can you allow yourself to just drift along
lazily? [Hoyt] Is it possible, once again, to feel
like a rag doll? Is it possible for you to imagine yourself
watching a helium-filled balloon rising slowly toward the sky? Can you now become aware of the distance between
the corners of your mouth? Is it possible, once again, for you to feel
even the slightest breeze against your cheek? Is it possible for you to feel your face getting
very soft? Is it now possible for you to feel your face
getting slightly warmer? Is it possible for you to imagine, in your
mind’s eye, another beautiful flower? Can you once again imagine something that
is very pleasant for you? [Hoyt] Now feel peacefulness, energy, and
strength flowing through your body. You’re becoming more alert and energetic. Waves of joy, power, and energy are moving
through you. You feel strong, ready to act, power. You are calm and energized. Now count from 1 to 3 and then take a deep
breath and open your eyes. So 1, 2, 3. You have had a good rest. Your whole body feels very refreshed. Take a deep breath and open your eyes when
you’re ready.

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