Welcome to part two of this meditation series.
A collection of five meditations.
Designed to help you build confidence and discover your authentic voice.
In the second of these five meditations,
I will be guiding you through a muscle relaxation exercise.
Created to relieve tension and help you to gain deep relaxation.
So get yourself into a comfortable position.
Sit or lay down.
Ensuring that you have a straight back.
As this will help you to breathe easily.
And more comfortably.
When we take deep,
Slow breaths.
We are allowing the diaphragm to move downward.
And upward.
Encouraging blood flow.
And in turn helping to activate our parasympathetic system.
Bringing on a sense of calm.
So now gently close your eyes.
Take a deep breath in through the nostrils.
And slowly exhale through the mouth.
Continue taking slow,
Deep breaths.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Now continue breathing in a way that is natural and comfortable for you and bring your attention to your feet.
Curl your toes downward.
Hold.
And release.
Lift your toes upward,
Allowing your calves to tense.
Cold.
And release.
Press your thighs down onto the surface you are sitting or lying on.
Hold.
Release.
Clench the buttocks together.
Hold.
Release.
Tighten your stomach muscles.
Hold.
Release.
Clench your fists tightly.
Hold.
Release.
Raise your shoulders up to the ears.
Hold.
Release.
Squeeze your eyes shut.
Clench your teeth.
Tense the jaw.
Hold.
Release.
Take a slow,
Deep breath in.
Breathe out.
Any remaining tension.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Exhale slowly.
Continue breathing.
In your own natural way.
And gently open your eyes.
Peace be with you.
