Extreme Deep Relaxation | Exhale Into Peace

This guided meditation will provide deep relaxation and stress relief for mind, body and soul. This is useful if you are struggling with stress, overwhelm, burn out, insomnia, rumination or similar issues. This style of practice will also teach you how to intentionally and progressively relax every part of your body.

Transcript

In this guided meditation,

I will show you how to systematically relax your body using a combination of body awareness and breath.

This is useful if you're struggling with stress or having a hard time settling down into meditation.

This is also useful if you're struggling with sleep.

You can use this meditation before bedtime to relax the body and soothe the mind.

Also,

During this meditation,

I might say things like,

Breathe into the feet.

Of course,

You can't actually breathe into your feet,

You can only breathe into your lungs,

But it's a useful way of linking the activity of breath with that particular body part,

So don't get hung up on little things like that.

Just give it a go to the best of your ability.

I will also give you labels in this meditation to help you stay tuned into your experience.

Labeling certain activities as you go through meditation lowers distraction and it helps with mind-wandering.

It helps you stay tuned into a specific experience.

However,

The labels are optional,

So you can drop them and pick them up as needed.

If they're not serving you,

No problem.

And if you don't know what labels are,

That's fine,

All will become clear as we meditate together now.

So with that said,

Let's dive in.

Get yourself into a comfortable sitting position.

Ideally,

You'll be sitting upright,

Awake and alert,

Yet relaxed.

Your eyes can be open or closed for this meditation.

If they're open,

Try to defocus the gaze.

You can also transition between eyes open and closed if you feel sleepy,

Zoned out or confused at any point.

It's really no problem.

And all you have to do is follow my instructions to the best of your ability.

Let's start by taking five slow,

Calming deep breaths together.

I'll guide you.

And what I want you to do is,

On each exhale,

Try to actively let go of tension in the body.

See if you can intentionally let your muscles go loose and limp and relaxed on the exhale.

So let's try it now.

Follow along with me.

Five big,

Deep breaths.

Big deep breath in through the nostrils,

Slowly breathing out.

And as you breathe out,

Let the body go relaxed and limp and loose.

Very good.

And again,

Nice big,

Deep breath in through the nostrils,

Slowly breathing out.

And as you breathe out,

Let the body go relaxed and limp and loose.

Very good.

And again,

Third time,

Big,

Deep breath in through the nostrils.

Slowly breathing out,

Body goes relaxed and limp and loose.

Each time,

Going deeper into the exhale,

Letting go.

And again,

Nice big,

Deep breath in through the nostrils.

Slowly breathing out,

Body goes relaxed and limp and loose.

And one more time,

Nice big,

Deep breath in through the nostrils.

Slowly breathing out,

Body goes relaxed and limp and loose.

No need to hold yourself anymore.

Very good.

So let's take a moment to let the body settle.

Let the breath find its own natural rhythm.

You don't breathe,

The body breathes.

And you can allow everything to be exactly as it is.

The breath breathes itself.

If it feels nice to intentionally help the breath along by making it a little deeper,

And consciously breathing,

That's fine.

Just find a way of breathing that feels comfortable,

Pleasant and enjoyable.

Just relax and enjoy the breath.

And now before we start,

Make a strong intention to do this meditation all the way to the end.

Say to yourself now,

I am awake,

I am aware,

And I am going to do this meditation to the best of my ability all the way to the end.

Very good.

When you say things like this to yourself in meditation,

You are sending a message to your subconscious.

Be as still as possible.

Stillness is the key.

And become aware of the entire body all at once.

Whole body awareness.

From the top of your head,

To the tips of your fingers,

Right down to the toes.

Whole body awareness.

Feel the breath as you are aware of the entire body all at once.

Very good.

Here are your labels.

As you inhale,

You can say,

Feel.

You can say it in your mind or out loud,

To remind you to stay tuned into the feeling sensations of the body as you inhale.

What do you notice as you breathe in?

What do you feel?

And as you exhale,

You can say rest.

In your mind or out loud.

Very gently.

And try and notice the contrast between the inhale and the exhale.

See if you can pick up on the subtle letting go that happens on the exhale.

Using the label rest reminds you that rest and relaxation is available on the exhale.

And this label can help you to emphasize the natural relaxation and loosening that comes with the exhale.

Try it now.

Inhale,

Say feel.

Exhale,

Say rest.

Can you feel that?

On the inhale,

You feel sensations in the body.

And on the exhale,

You let go.

Give in.

Surrender.

There's no need to hold yourself.

The exhale does all the work for you.

It brings rest and relaxation if you allow it.

On the inhale,

Say feel.

And on the exhale,

Say rest.

So take a moment to see if you can notice that now.

Very good.

Use the labels if you find them helpful,

Or let them go if you don't.

Drop them and pick them up as you wish.

Let's begin with progressive body relaxation.

Become aware of the sensations that reveal the presence of your face.

Forehead,

Eyes,

Nose,

Mouth,

Cheeks,

Chin,

Ears.

The whole face is included.

Feel your whole face all at once.

Feel the sensations in the face.

And notice the breathing.

See if you can intentionally relax the muscles in the face on the exhale.

As you do this,

You might notice thoughts.

That's okay.

Thoughts can be there while you practice.

There's no need to try to make them go away.

Simply allow thoughts to come and go while you follow my instructions to the best of your ability.

Keep your attention on the face.

Allow the inhale and the exhale to be like a massage for the face.

Intentionally relaxing on the exhale if possible.

And now include the whole head.

Become aware of the sensations that reveal the presence of the crown of the head,

The sides of the head,

The back of the head.

Breathe and allow the exhale to bring rest to the whole of the head if you can.

Don't try too hard.

Just be aware of the whole head.

And allow the inhale and the exhale to be like a massage.

The exhale can work its magic,

Bringing a release of tension to the whole head.

Try that now.

Very good.

And now move attention down to the neck and shoulders.

Become aware of the sensations that reveal the presence of the neck and shoulders.

And let the gentle movement of the breath massage the neck and the shoulders if possible.

There might be a slight increase in tension on the inhale,

So you can intentionally let all that go on the exhale.

Each exhale takes you deeper into relaxation.

Try that now.

Very good.

And now take attention down to the arms.

Become aware of the sensations that reveal the presence of the arms.

Left arm and right arm.

You can be aware of both at the same time.

Breathe into the arms.

Let the inhale and exhale massage the arms.

Let the arms go loose and limp on each exhale.

Try that now.

Very good.

And now take attention down to the hands and the fingers.

Become aware of the sensations that reveal the presence of the hands and the fingers.

Left hand and right hand.

You can be aware of both at the same time.

Breathe into the hands.

Let the inhale and the exhale massage the hands and the fingers.

Allow the hands to go loose and limp on each exhale.

Try that now.

Very good.

And now take attention to the chest.

Become aware of the sensations that reveal the presence of the chest.

What can you feel there?

Let the breath massage the chest.

Feel the contrast between the inhale and the exhale as they massage the chest.

You don't need to try hard to do this.

Everything can be natural and easy.

The breath does the work.

Feel that subtle letting go as you breathe.

Nice and easy.

Try that now.

Very good.

And now take attention down to the belly.

Become aware of the sensations that reveal the presence of the belly.

What does it feel like to breathe into the belly?

What can you feel there?

Let the breath gently massage the belly.

Feel the contrast between the inhale and the exhale as they massage the belly.

The breath does the work for you.

Feel that subtle letting go as you breathe.

Nice and easy.

Try that now.

Very good.

And now take your attention to the upper back.

Become aware of the sensations that reveal the presence of the top half of the back.

What does it feel like to breathe into this area?

What can you feel there?

Let the breath massage the upper back.

Feel the contrast between the inhale and the exhale as they take in turns massaging the upper back.

The breath does the work.

Feel that subtle letting go as you breathe.

Nice and easy.

Try that now.

Very good.

And now take attention to the lower back.

Become aware of the sensations that reveal the presence of the lower back.

What does it feel like to breathe into this area?

What can you feel there?

Let the breath massage the lower back.

Feel the contrast between the inhale and the exhale as they take in turns massaging the lower back.

The breath does the work.

Feel that subtle letting go as you breathe.

Nice and easy.

Try that now.

Very good.

And now take attention to the hips.

Become aware of the sensations that reveal the presence of the hips.

Awareness can cover this whole area,

So include the buttocks and the sexual organs.

What does it feel like to breathe into this area?

What can you feel there?

Let the breath massage this area.

Feel the contrast between the inhale and the exhale as they take in turns massaging this area of the body.

The breath does the work.

Feel that subtle letting go on the exhale.

Nice and easy.

Allow the exhale to release tension if you can.

Try that now.

Very good.

And now take attention to the thighs.

Become aware of the sensations that reveal the presence of the thighs.

The right thigh and the left thigh.

You can feel both at the same time.

What does it feel like to breathe into the thighs?

The front of the thighs,

The sides,

The back.

How about inside in the muscles?

What can you feel there?

Let the breath massage this area.

Feel the contrast between the inhale and the exhale as they take in turns massaging this area of the body.

The breath does the work.

Feel the subtle letting go on the exhale if it's there for you.

Nice and easy.

Allow the exhale to naturally release tension if you can.

Try that now.

Very good.

And now take attention to the lower legs.

Become aware of the sensations that reveal the presence of the lower legs.

The right leg and the left leg.

You can feel both at the same time.

Include the knees,

Shins,

Calves,

Ankles.

What does it feel like to breathe into the lower legs?

What can you feel there?

Let the breath massage the lower legs.

Feel the contrast between the inhale and the exhale as they take in turns massaging this area of the body.

The breath does the work.

Feel that subtle letting go as you breathe.

Allow the exhale to release tension if you can.

Try that now.

Very good.

And now take attention to the feet.

Become aware of the sensations that reveal the presence of the feet.

The right foot and the left foot.

You can feel both at the same time.

Can you feel the tops of the feet?

The sides,

The bottom.

Can you feel the toes?

Cover the whole foot in awareness.

Right and left.

What does it feel like to breathe into the feet?

What can you feel there?

Let the breath massage the feet.

Feel the contrast between the inhale and the exhale as they take in turns massaging this area of the body.

The breath does the work.

Feel that subtle letting go as you breathe.

Allow the exhale to release tension if you can.

Try that now.

Very good.

And now become aware of the entire body all at once.

Crown of the head.

Face.

Back of the head.

Sides of the head.

Neck.

Shoulders.

Arms.

Hands.

Fingers.

Chest.

Belly.

Upper back.

Lower back.

Hips.

Thighs.

Legs.

Feet.

Toes.

Become aware of the sensations that reveal the presence of the entire body.

Feeling the body in a global way.

What can you feel?

The whole body breathes.

The entire body is unified by the breath.

How does that feel?

Let the breath massage the entire body now.

Feel the contrast between the inhale and the exhale as they take in turns massaging the entire body all at once.

The breath does the work.

Feel the subtle letting go as you breathe.

Nice and easy.

Allow the exhale to release full body tension if you can.

Try that now.

Very good.

And now we will bring this meditation to a close.

But you are free to carry on if you wish.

Thank you again for your practice.