Gentle Breathing & Meditation For Relaxing

This track is for people looking to take 10 minutes to reset, come back into their bodies, and simply just breathe. Together, we will do some guided breathing, a body awareness practice, neck rolls, and a big muscle squeeze at the end to help you relax and settle into the day/night.
I look forward to practicing together. See you on the other side!

Transcript

Hi there. Welcome to this guided meditation. We're going to take a few minutes, Settle in. And just relax. Man, What a. . . What a world we live in and what a blessing. It is that you have this time to relax. So let's squeeze the lemon. Let's utilize this time. First. We're gonna start out by just taking a few deep breaths. So breathing in through your nose. Exhaling it out. We're gonna go again. Big inhale. Big exhale. I want you to do a few more of these. And while you're doing these, I want you to notice your mind. Notice the thoughts. Let them float away. We don't need to hold on to them. You can even label them. As ruminating thoughts. Thoughts about work. Thoughts about. What am I gonna eat after this? About. Anything. We can label our thoughts and. . . Kind of helps take the charge off of them because we're removing ourselves from them. So we can say. . . Well, That's the sad sack thought. We're thinking something upsetting or ruminating over. Something that happened. In the past. Anyways, Continuing to breathe. Labeling the thoughts if that feels like something you want to do. And now. . . I want you guys to notice. Any area of tension in your body. We're going to go through the whole body. And I want us to shine some light. In every area that we that we go through and when we shine that light. On the area. I want you to imagine the area just relaxing as if it was sitting on the beach and it just allows itself to sink into the sand a little bit more. So we're going to start at the top of the head. The forehead. The eyebrows, The eyes. Cheekbones your nose and your mouth. Your ears. Your whole head. Then I want us to move down to the neck. Shoulders. Collarbones, Chest. Moving down our arms. Forearms, Biceps. Hellbooms. Our hands and our wrists. Moving down to our lower belly. Her hips. Dies. Nice. Curves. Ankles and feet Toast. And just coming back to our breath again. If we want to notice if there's any more tension left over. We can send some breath there, And if not. . . And we're just gonna breathe a little. So you can do an inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Last one, Exhale. So now, If this is available to you, We're gonna roll our neck out a little. So you can start. Whichever way feels. Appropriate for you. And when your head moves forward, I want you to exhale. And as you move it back. Inhale. Focusing on the sensations in your neck, Not overdoing it. And switching directions. And now one last. One last thing we're gonna do, We're gonna. . . Squeeze every part of our body, Every muscle, Every fiber, Every cell. We're gonna squeeze everything super tight. And after that. I'm going to count, Count down from three, And we're going to let everything go. And we're gonna relax. So here we go. Give everything a squeeze, Finding every muscle you can, Squeezing your face, Squeezing everything as hard as you can for three, Two, One. Too. One. Release. Thank you so much guys for being here. For being here, For taking this time for yourself. It's so. . . Important and so special. Because. . . Now you get to go out into the world. Hopefully you're feeling. . . At least 10% better than you did when you started. And maybe you can reflect on that, How you feel now versus how you felt when you started. You can just take this new energy into the day, Into your relationship, Your job, Your Whatever's calling. So thanks for being here. I look forward to practicing with you again and I hope that you have a beautiful rest of the day. Or night and I'll see you soon. Bye guys!