A Guided Relaxation Meditation By Judith Te Huia


How many of you meditate?

Have started and then stopped because it doesn’t work.

Have thought about it but find your too busy

Meditation doesn’t have to be long just learning to concentrate on you breathing helps to relax the body and mind. You don’t have to sit cross- legged on the floor. Just sitting comfortable on a chair is good. If you lie on the floor, you’re more likely to go to sleep, which defeats the purpose.

I can still hear, “but yeah I don’t have time for that”

Don’t you?

Have you ever stopped to think about what it can do for you?

Or what can happen to your body when under stress?

The Impact of Modern Living

“Our lives are full of stress: transitions, growing responsibility, our goals, our work. We hear about it in the media constantly. It’s almost become such a common topic that our eyes will pass right over it. We stop thinking about it and stop worrying about it. Or we stress about being stressed!  We read article upon article, piling on the stress while trying to relieve it.

It has been documented that most people will face a flight or fight decision at least 12 times a day. The flight or fight response is a response to acute stress that can adversely affect heart rate, digestion, respiratory rate, and the general effectiveness of the immune system. Having the ability to focus on goals and clarity as to the successful out come of the goals can be achieved through inner calm and peace, a by product of meditation.

The Benefits of Meditation on our health

Meditation is one of the most powerful tools we have in our modern world. The benefits of meditation are many.

  • It is a naturally relaxing and healing process, which focuses on calming the mind and relaxing the physical body.
  • Many cultures have preserved some practice of this ritualistic technique whether it’s in the form of prayer, reflection, or moving meditation such as Tai Chi or Yoga. These practices promote advances from the normal levels of perception that may result in a feeling of union and greater wellbeing to the world around you.

There has been much research to find out how much of an impact meditation has in our everyday lives and health matters. It’s been found to hold such a wide range of helpful and healing benefits across a broad spectrum that it is now included in medical mainstream practice as a great way to avoid general stress.

  • In some cases, it has helped people to reduce their medications, in addition to pain management.
  • Reduces anxiety.
  • Lowers blood pressure.
  • Increased Immunity.
  • Emotional Balance.
  • Increases Fertility.
  • Relieves Irritable bowel syndrome.
  • Helps with the immune system.

Learning meditation was a lifesaver for me and I could not imagine my life with out it now. It does not have to be difficult.

The Forest Meditation

  • Close your eyes and ask for protection. (Creating a sacred space). Take a big deep breath; hold it to the count of six, release it slowly, repeat this up to six times.
  • Breathe in through your mouth and out through your nose, allowing your body to relax.
  • Now imagine you are on a path, it is leading through a forest, it can be any sort of forest that you like, because remember, it is your forest. It is a beautiful warm autumn day, the leaves on the trees are starting to change colour, you can hear them crunch under your feet as you walk on them, you stop and take a deep breath, you are breathing in all the smells of the forest.


  • You become aware of the trees and how beautiful they are, how majestic they are as they tower above you, walk towards one of the trees, put your arms around the tree, feeling the texture and the bark, feel the wonderful energy that comes from all living things in nature, step back from the tree and notice all the other plants that live in your forest, you are aware of the animals, they don’t seem to be afraid of you, you feel that you are becoming a part of your forest.


  • Sit down with your back to a tree if you wish, close your eyes, breathe in all the smells, allow yourself to relax, feeling peaceful and calm, you open your eyes and observe all life in your forest, feeling relaxed as you do, in no rush when you are ready, standing up slowly and as you do you can see a beautiful lily pond on the other side of bridge, you make your way towards the bridge and cross over.


  • Standing on the bank you admire the different colours, you seem to be drawn to one in particular. Go and sit on the bank near the water lily that you are drawn to, imagine that you are breathing in the colour; it fills you with peace and contentment. When it is time to leave the lily pond you realize that you are wearing a scarf of the same colour it brings you the same feeling of peace and contentment.


  • Walking slowly back over the bridge and along the path, you feel different, floaty and really relaxed. When you reach the edge of your forest at point you entered, slowly come back into your awareness; back into the room, and when you are ready open your eyes.


Sit quietly for a few moments, to allow yourself to become present in your mind and body. When we are doing any form of relaxation or meditation we go into an altered state of awareness so sitting for a moment allows us to come back into our conscious waking state.

You can find this meditation as a mp3 download from my webpage  judithtehuia.com,or try the ‘Golden Relaxation Meditation’, which is also a free download on


If you have found this helpful please pass it on.

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