Welcome,
Dear soul,
To this guided meditation,
Stretching and relaxation sequence designed to ease tension and discomfort in your neck.
I created this meditation because I understand what it's like to carry the weight,
Feeling the tightness and discomfort that can build up from daily stress or posture.
For me,
That tension would often settle in the top right side of my neck.
Through mindful stretching,
Intentional breathing and gentle relaxation,
I discovered a way to release that discomfort.
Today,
I invite you to join me on this journey of gentle release and mindful healing.
Let's bring softness,
Space and peace back into your body.
Find yourself in a comfortable seated position,
Closing down your eyes.
Take a deep breath in and a long,
Slow breath out.
Let your shoulders relax,
Let your jaws soften.
With each breath,
Imagine releasing tension from your neck,
Allowing space and healing to flow.
When you are ready,
Gently lower your chin towards your chest.
Feel the stretch at the back of your neck.
Breathing slow,
Deep breaths,
Now slowly roll your head to the right,
Bringing your right ear towards your right shoulder.
Feel the gentle stretch along the left side of your neck.
Keep breathing slow,
Deep breaths.
Affirm,
I am releasing all tension with ease.
Now gently roll your head back to the centre,
And over to the left side.
Left ear towards your left shoulder.
Feel the stretch along the right side of your neck.
Keeping with your deep,
Gentle breaths,
Affirm,
I am softening and creating space for healing.
Continue this slow,
Mindful rolling,
Moving from right to left,
Moving from left to right.
Inhale as you move from right to left,
From left to right,
Releasing tension.
Affirm as you do this,
My neck is free,
Open and relaxed.
Now bring your head back to the centre.
Place your left hand gently on top of your head.
Slowly guide your left ear towards your left shoulder.
Breathe deeply.
Feel the stretch along the right side of your neck.
With each exhale,
Imagine releasing tension,
Softening the muscles,
Letting go of any tightness.
As you continue to hold,
Affirm,
I am releasing stored tension.
Now let's switch sides.
Place your right hand on your head.
Guide your right ear towards your right shoulder.
Breathe deeply.
Feel the stretch along the left side of your neck.
Breathe here,
And say the affirmation,
I allow space and freedom into my body.
Next,
Gently turn your head to the left at a 45 degree angle.
Lower your chin to your chest.
Feel the stretch at the back right side of your neck.
Place your left hand gently on the back of your head for a deeper stretch.
Inhale deeply,
Exhale and soften.
As you do this,
Affirm,
I am strong,
I release all tightness.
Now release,
And let's switch sides.
Turn your head to the right at a 45 degree angle.
Lower your chin to your chest.
Place your right hand on the back of your head.
Feel the release along the back left side of your neck.
As you hold this,
Repeat this affirmation,
My neck is open,
Free and flexible.
Now sitting up tall,
Relax your shoulders.
Take a deep breath in.
Now as you exhale,
Gently pull your chin back,
Like you're making a double chin.
Feel the stretch at the base of your skull and the back of your neck.
Hold this and affirm,
I am aligned,
I am strong,
I am balanced.
Now let's repeat this again.
Deep inhale.
Now as you exhale,
Gently pull your chin back,
Like you're making a double chin.
Feel the stretch at the base of your skull and the back of your neck.
Hold this and affirm,
I am aligned,
I am strong,
I am balanced.
Now release.
Sit up straight,
Relax your shoulders.
On your next inhale,
Squeeze your shoulder blades together.
Imagine they are moving towards each other at the centre of your back.
Hold here and affirm,
I am supported,
My back is strong.
Release this and let's repeat it again.
Squeezing your shoulder blades together,
Imagine they are moving towards each other at the centre of your back.
And affirm,
I release all tension,
I am strong and flexible.
Now place both hands on your knees.
Inhale as you arch your back and look up.
Open your chest.
Feel the expansion along the front of your neck.
Visualise the breath stretching out any tightness,
Creating space.
And affirm,
My body is strong and flexible.
As you exhale,
Round your back,
Tuck your chin in and look towards your belly button.
Feel the stretch along the back of your neck.
Imagine all tension melting away with each breath out.
And affirm,
I release all tension,
I am relaxed and at ease.
Now bring your head back to the centre.
Closing your eyes again,
Take a deep breath in and a long slow breath out.
Roll your shoulders.
Let's finish the practice now,
Affirming I am strong,
I am resilient,
I am at peace.
The more you do this class,
The better the effects.
I personally try to do it daily.
Blessings to you on your journey.
Thank you for joining this class.
Namaste.
Namaste.
