Welcome to this guided progressive muscle relaxation meditation.
This practice is here to help you come back into your body.
Release the tension you've been carrying.
And settle into a deeper sense of ease.
Return to this meditation whenever you're ready to let go of the day.
Surrender what no longer needs your attention and trust in the timing of what is still unfolding.
Find a position that feels comfortable for you.
You can lie down,
Settle into your bed,
Or simply allow yourself to be supported wherever you are.
And before we do anything else,
Notice this.
You made it here.
Whatever happened today,
Whatever you finished,
Whatever remains unfinished,
For these next few moments,
None of it needs your attention.
There is nowhere else you need to be.
Nothing else you need to solve.
Nothing else you need to figure out right now.
This time is yours.
Allow your eyes to close if that feels comfortable.
And simply notice your breath.
No need to change it.
Just notice the natural rhythm of your breathing.
Notice the inhale.
Notice the exhale.
Notice where you feel the breath moving through your body.
And then when you're ready,
Begin to deepen the breath.
Slowly breathe in through your nose,
Letting the breath travel down into your belly,
And then exhale through your mouth long and slow.
Again,
Inhale slowly through your nose,
Filling the belly,
The ribs,
The chest,
And then let it go.
A long,
Easy exhale.
You might even choose to sigh it out.
Take another deep breath in.
Pause gently at the top.
And then exhale slowly.
Let your shoulders fall.
Let your body become a little heavier.
Breathe in.
And gently extend the breath.
As you exhale.
Allowing the exhale to become slow,
Steady,
And complete.
Let it signal to your body that it is time to soften.
Time to settle.
Time to rest.
One more deep breath in.
And let it all go.
Now begin to notice where your body meets the surface beneath you.
Feel the weight of your head.
Your shoulders,
Your back,
Your hips.
Your legs.
Your heels.
Notice all of the places where you are already being held.
Let the ground beneath you support you.
Let the bed support you.
Let the Earth support you.
With every exhale,
Imagine your body becoming just a little heavier.
Sinking a little more deeply into what is beneath you.
Anything you are ready to release can move downward.
Out of the body.
And into the earth.
Let gravity assist you.
Let yourself be supported.
Bring your awareness now to your forehead.
Imagine the muscles across your forehead becoming smooth.
Let the space between your eyebrows soften.
Let that softness spread outward toward your temples.
Soften around the eyes.
Let your eyelids become heavy.
Imagine all of the tiny muscles around your eyes melting into stillness.
Let your cheeks soften.
Let the muscles around your mouth relax.
And bring your awareness to your jaw.
Allow the teeth to separate slightly.
Unclench the jaw.
Let the tongue rest softly.
Imagine the muscles along the jaw loosening,
Melting,
Releasing.
Let your whole face become soft,
Heavy.
At rest.
Let that relaxation travel down into your neck.
Imagine the muscles along the back of your neck lengthening.
The sides of the neck softening.
Any tightness beginning to loosen and unwind.
Now move into your shoulders.
Take a slow breath in.
And as you breathe out,
Let the shoulders melt downwards,
Away from the ears.
Feel the space across your collarbones.
Let the muscles across the top of your shoulders soften.
Imagine warmth moving through them.
Loosening,
Unwinding.
Letting the weight of the day fall away.
Whatever belongs to tomorrow can wait for tomorrow.
For now,
Let your shoulders be soft.
Allow that softness to flow down through your arms.
Your upper arms becoming heavy.
Your elbows relaxing.
Your forearms softening.
Let the relaxation travel into your wrists.
Your palms.
Your fingers feel the hands become warm and still.
Let each finger soften.
Let the palms rest open.
Your hands have done enough for today.
They can simply rest.
Bring your awareness now into your chest.
Feel the gentle movement of your breath.
Notice the expansion through the ribs as you inhale.
And the softening as you breathe out.
Imagine the space around your heart becoming warm and open.
Let each breath create a little more room inside of you.
A little more ease.
A little more spaciousness.
Let your heart rest within the rhythm of your breath.
Now bring your awareness into your belly.
Feel the belly gently expand as you breathe in.
And soften as you breathe out.
Allow the muscles across your abdomen to become loose.
Soft.
Unhurried.
Let the breath move freely.
Imagine warmth spreading across the belly.
Loosening the muscles.
Softening everything it touches.
With each exhale.
Let this part of the body settle a little deeper.
Move your awareness into your lower back.
Imagine the muscles along either side of your spine beginning to release,
Softening outward.
Lengthening.
Let the breath move through the lower back.
And as you exhale,
Allow the muscles there to melt downward.
Bring your awareness into your hips and pelvis.
Let the hips become heavy.
Imagine the muscles surrounding them loosening.
Creating space.
Opening settling.
Letting the entire center of your body sink more deeply into the surface beneath you.
Bring your awareness down into your thighs.
Let the large muscles in the front of your legs soften.
Feel the back of your thighs becoming heavy.
The inner thighs relax,
The outer thighs soften.
Imagine warmth slowly moving down through both legs,
Like a gentle wave of relaxation.
Let it move through your knees,
Down your calves,
Your shins,
Your ankles.
Feel the muscles of the lower legs loosen,
Soften,
Become heavy.
And finally.
Bring your awareness into your feet.
Relax the soles of the feet.
Soften the heels.
Let each toe relax.
Imagine the last traces of tension moving all the way down through your feet.
And into the earth beneath you.
Your whole body can rest now.
Heavy,
Soft,
Supported.
Take a slow breath in.
And breathe out.
Feel your whole body at once,
From the crown of your head all the way to the tips of your toes.
Notice the quality of your body now.
The places that feel warmer.
Softer.
More spacious.
And if there is anywhere asking for a little more attention.
Simply bring your awareness there.
No need to force anything.
Just breathe into that place.
And as you exhale.
Imagine it softening.
Melting.
Opening.
Letting go in its own time.
And now,
As your body becomes quiet,
Allow your mind to become quiet.
Let the day gently fall away.
Anything that does not need to be carried into this moment can be released with the breath.
With every breath,
Allow yourself to surrender a little more.
Inhale,
I am here.
Exhale,
I let go.
Inhale,
I am supported.
Exhale,
I soften.
Inhale,
I trust.
Exhale,
I release.
Inhale,
I receive.
Exhale,
I surrender.
Let this moment be enough.
Let yourself rest here.
Breathing.
Supported,
Held.
There is wisdom in stillness.
There is wisdom in surrender.
There is wisdom in trusting the timing of your life.
And there is wisdom in allowing yourself to simply be.
Take one final deep breath in.
Feel the breath fill your belly,
Your ribs,
Your chest.
And exhale softly.
Letting it all go.
Feel the weight of your body beneath you.
Feel the steadiness of the ground.
Let yourself settle even deeper.
The day is complete.
You can rest.
You can trust the timing of what is still unfolding.
You can trust that tomorrow will meet you when it arrives.
And for now.
.
.
There is nothing left to do.
Only Breeze Only soften.
Only rest.
And simply.
