stress. It is not a substitute for prayer and duaa, or a replacement
for dhikr (remembrance of Allah). Salat in particular is the first
duty and refuge of the Muslim. This is just a simplerelaxation
technique that one might use either alone or share with a spouse, to
relax the body and release some of the worries of the day. It also
functions as an affirmation, reminding the reader of the love and
peace that Allah offers us, and of each person's pure nature.
Settle yourself in a quiet place, in a comfortable position. Imagine
yourself to be in the most relaxing, secure, peaceful place you have
ever known. Breathe deeply in and out, breathing into your stomach.
Recite the following to yourself, with a quiet voice, very slowly, but
imagine it is being spoken to you by a voice outside yourself, by a
voiceof love. If you do this with your spouse, let one read and the
other close his/her eyes and listen:
***
Your breath is warm and soothing. As it spreads through your body it
makes you warm. It brings peace and tranquility to every cell in your
body.
Let every cell in your body know and feel that you are loved. Allah
lovesyou. Many people love you. You are surrounded by love and caring.
The love is all around you likewarm light, comforting you, taking away
all your pain.
The air that you are breathing in is warm and soothing. That warmth is
spreading all through your body. As it spreads throughyour body, it
causes your muscles to relax.
Now the warmth spreads to your head. Relax the topof your head. Relax
your mind. There is nothing to think about right now, nothing to worry
about. Release the burdens that you carry in your mind.
As you breathe deeply, the warmth spreads to your face. Let your face
relax. Relax your eyes. Whatever your eyes have seen that isunhappy or
that causes you pain, let it go. Release it with your breath.
Relax your cheeks and yourmouth. Whatever you havespoken that you
regret, let it go, release it with your breath. It's in the past and
is gone now with your breath.
Relax your ears. There is nothing for you to listen toright now except
the peacefulness of your own breath. Whatever you haveheard that has
hurt you, at any time in your life, let it go now. You don't need it
anymore. Release it with your breath.
Relax your jaw. Any tension that you are holding in your jaw, let it
go, release it. Feel the warmth spread through your mind, your face,
your neck. Relax your neck.
Know that you are safe. You are protected. You are in a place of
shelter. You are in Allah's care. You are in a safe place, a good
place. You have nothing to fear, nothing to regret. The past is gone,
and the future has not arrived. All that existsis this peaceful
moment, this safe place where youare protected and warm.
Continue to breathe deeplyand softly. Your breath warms you. The
warmth spreads now into your shoulders and relaxes your shoulders.
Whatever burden you have been carrying on your shoulders,let it go.
Give to Allah, and He will hold it for you until you are ready to take
it back. For now, let it go with your breath. Relax your shoulders.
Let go of your fear and your worry. You are following Allah's guidance
and that is peaceful. You are at harmony with the entire universe and
that is peaceful.
Breathe deeply and softly. The breath spreads now into your back and
warms your back. Relax your shoulder blades, and the middle of your
back. Relax your lower back. As you breathe out, release the burdens
that you have borne on your back. All the troubles, all the weight on
your back, release them with your breath, and let them disappear. You
don't need them anymore.
Allah is on your side and He will always be with you. You have the
strength of Imaan. Know that whatever challengesyou face in life, you
are strong and capable.
As you breathe, warmth continues to spread through your body, now
moving into your chest andyour stomach. Relax your chest. Whatever
fears you have for the future, let them go. Release them with your
breath. Trust in Allah; He is with you right now, at this moment, and
He will protect you. Relax your stomach. Whatever tightness you have
in your stomach, whatever tensionyou carry there, release it, let it
go with your breath.
Know that Allah created you pure, with the purity of fitrah. That
purity is always inside you, like a light. Allow yourself to feel it,
to be in touch with it; let that purity come out, and with it comes
peace.
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