Relaxation Meditation

Experience the ultimate in relaxation with the Relaxation Meditation audio guide. Designed to melt away stress and tension, this audio is your perfect companion for winding down after a long day or simply taking a moment for yourself. Whether you're looking to soothe your mind, body, or soul, this guided meditation will help you achieve a state of deep calm and tranquility.

Transcript

Just make yourself comfortable sitting or lying down with your feet and hands not quite touching.

Now take a deep breath in and breathe out.

And take another deep breath in and breathe out.

And now take one more breath in,

Holding it as long as you can,

Just intending to become more relaxed as you breathe in and out.

Already your cares and tensions are just fading away.

You're relaxing more with each sound that you hear with each easy breath that you take.

Just allow a drifting,

Floating feeling to develop in your body now.

Don't try to make it happen.

Just allow that drifting,

Floating feeling to develop in you with every breath you take.

And now in your own time and in your own way,

Just feel yourself relaxing.

Time is insignificant now.

Don't try to make anything happen as that drifting,

Floating feeling continues.

As you are relaxing,

You're aware that you are not aware.

You're listening,

But you're not listening.

As you allow yourself to relax more deeply and relax more deeply,

As you keep your body still and relax more deeply,

You soon become unaware of your body.

As you relax more deeply,

You can see perfectly with your eyes closed.

So you can imagine right now that you are looking at the muscles in your toes and in your imagination,

You're tracing those muscles back into the ball of the foot,

Back into the arch,

Way back into the heel.

And in your heel and in your imagination,

Just turn those muscles loose so they become just like a handful of rubber bands.

And as the muscles in your feet begin to relax,

Just let your mind relax too.

Just let your mind drift off to pleasant scenes in your imagination.

And now that sensation of deep muscular relaxation is moving up to your ankles,

Up to your calves.

Your calf muscles are becoming heavier and so totally relaxed up into your knees.

All of your tensions are just fading away.

You're relaxing more and more with each easy breath that you take.

You're beginning to breathe more deeply now,

Just the way you breathe each night when you're deep and sound asleep.

You can even imagine that you can see your breath coming from your mouth and your nostrils as a fine white mist.

And each and every time you exhale this mist,

You're freeing yourself of tension,

Discharging tension now and going deeper and deeper into a wonderful different kind of relaxation.

And now from the knees and all the way into the hips,

The long thigh muscles are turning loose,

Easing off and just relaxing them.

And as the muscles in your legs relax,

Just let go even more and gently,

Calmly and easily drift on over into a pleasant state of easy relaxation.

And know that wave of relaxation is moving into the hips,

Into the pelvis.

That wave of relaxation is moving into the stomach.

You're breathing deeply from the stomach now and up into the solar plexus,

The center of nervous energy.

Each muscle and nerve lets loose.

Your tensions are relaxing now.

You're drifting down deeper and deeper into sleep.

You're going deeper into an awareness of yourself,

Deeper into your own internal state.

As up through the ribs,

The muscles are relaxing into the broad muscles of the chest.

The muscles of your chest are becoming limp,

Loose,

So relaxed.

Your tensions are fading away.

You're relaxing more with every heartbeat going deeper now into the neck.

The muscles are letting go all around your neck.

The muscles are relaxing just as they relax each night.

When you're deep and sound asleep,

Your neck muscles are the first to tighten and the last to let go.

As your neck muscles let go totally,

You're aware that all your body is feeling deeply,

Wonderfully relaxed.

And now that sensation of deep muscular relaxation is moving down your back from the base of the skull to the base of the spine.

Each muscle and each nerve,

Each vertebrae is relaxing.

You're drifting down deeper and deeper into sleep.

That wave of relaxation is spreading out into the broad muscles of the back,

All across the small of the back,

All across the back of the shoulders.

You're turning loose every muscle and every nerve and going deeper and deeper into the shoulders.

The muscles let go from the shoulders down to the elbows of both arms.

Your upper arm muscles are turning loose,

Easing off and just relaxing now from the elbows down to the wrists of both arms.

Your forearm muscles are becoming limp and lazy from the wrists to the fingertips of both hands.

Each muscle and each nerve is letting loose.

Your tensions are relaxing as you drift down deeper and deeper into sleep.

Into your jaws,

The muscles are relaxing.

Your jaws are parting slightly.

Your teeth are not quite touching.

All around your mouth,

The muscles let go up through the nose.

Now each nerve gives way all around your eyes.

The muscles are heavy and so relaxed.

Even your eyebrows are relaxing across the forehead.

The muscles are smoothing out,

Turning loose,

Easing off across the top of the skull,

Down the back of the neck,

Down through the temples,

Back around the ears.

All of your muscles are loose and lazy like rubber bands.

You might even feel a tingling sensation in your toes or in your fingers as your entire body relaxes.

Each muscle and nerve in your body is loose,

Limp and relaxed.

Your body is relaxed.

Your mind is relaxing and you can just let your mind drift off.

You're letting yourself drift off.

Your mind is turning to scenes,

To thoughts of relaxation and you're feeling completely relaxed from your head to your toes.

Each muscle,

Each nerve is loose all across the stomach,

The pelvis,

The chest,

The arms and the back.

You're beginning to feel as though you have a blanket of relaxation covering you.

You're learning to relax easily.

Relaxation is a skill that you were born with.

Learning to relax,

The skill that you are easily developing with practice.

And each time that you use this method for easy relaxation,

You relax more easily,

More quickly and much,

Much more deeply.

You were born to relax anywhere.

Babies sleep and relax themselves whenever and wherever they need to.

And you are reacquiring that skill.

Soon,

Even without this recording,

You can just close your eyes and imagine your muscles relaxing in perfect sequence from head to foot.

You're able to let go and relax.

Still your mind whenever and wherever you need to.

Anytime your mind begins to wander,

You pull it back to thinking these words,

Inhale and exhale.

And just do that right now.

Just think the words,

Inhale and exhale.

Focus your mind only on those words and imagine your chest rising and falling.

And if your mind tries to wander,

Keep pulling it back to those words.

Inhale,

Exhale,

Inhale and exhale.

As you take yourself deeper,

You're easily regaining skills of natural automatic relaxation.

As a child,

You could relax easily and you're beginning to use this skill.

You're beginning to use it daily.

You were born able to relax on command.

And now that you are learning relaxation skills,

You're learning to be at peace with yourself.

Relaxing is vital to you.

Relaxing is absolutely vital to your wellbeing.

Relaxing is never indulgence or a waste of time.

You now think of relaxing as recharging,

Just like a battery.

Your body needs to rest and recharge and you make the time.

Find the time to relax and recharge your body.

And you do it regularly,

Knowing that while you are in this wonderful relaxed state,

Your blood pressure is normal.

Your glands are working in harmony with one another.

Your body chemistry is balanced.

Your body is able to repair itself.

Relaxing is about relaxing the mind.

You're creating this level of deep beneficial relaxation.

Your mind is relaxing fully right now while you recharge and regenerate and repair your body and you're more able to deal with life's challenges.

You're more able to deal with whatever life has to offer because you are able to relax fully,

Deeply,

Regularly.

So just let yourself go deeper now and just enjoy this state of deep beneficial healing,

Relaxation for just a few more minutes.

In a moment,

You're going to come back to your full awareness with a powerful motivation to play this recording daily,

Aware that every word is making a full,

Deep,

Profound,

Lasting impression right now.

And every time you play this recording,

You are easily developing and maintaining rapid relaxation skills,

Lasting relaxation skills.

You're now able to relax easily and adeptly with and later without this recording.

You're developing relaxation skills,

Developing a new attitude to relaxation and developing a new and lasting habit of relaxation that comes naturally to you once and is coming naturally to you now and for always.

And you are slowly,

Calmly,

Easily returning to your full awareness,

Returning,

Feeling wonderful,

Feeling calm,

Relaxed,

And incredibly at ease.

And this feeling will stay with you.

And each muscle and nerve in your body is loose and relaxed.

You feel wonderful.

You're feeling refreshed,

Relaxed,

Wonderfully reinforced,

Feeling positive,

Feeling confident,

Feeling wonderfully at ease,

Knowing that tonight you'll have a fantastic night's sleep.

Feeling wide awake now,

Fully aware,

Just open up your eyes,

Fill up your lungs,

And just take a long,

Deep breath.

And should you ever play this recording prior to sleeping,

You can now go into a deep,

Wonderful sleep full of positive dreams starting right now.