Hi there.
Thank you for being here with me today.
On this journey,
We are going to work on progressive muscle relaxation and a gentle body scan.
Take a moment and get into a comfortable position.
How they're sitting.
Lying down.
Wherever you are,
Just take a moment to get cozy.
Start with just a natural breath here.
Eyes closed or soft gaze.
And begin just to bring your awareness to the in and out of your breath.
The rise and fall of your belly as you breathe.
And the warmth of the air as you exhale.
Good.
Go ahead and bring your attention to the top of your head.
And just notice if you're holding any tension here.
If you are,
Go ahead and try and release.
Moving our awareness down to the forehead.
Softening those eyebrows.
Relaxing the jaw,
Separating the teeth slightly.
Softening the neck.
And just dropping those shoulders away from the ears.
Relaxing the hands.
And softening the chest and belly.
Bringing your awareness into the hips and pelvis.
Relaxing if possible.
Relaxing the thighs.
The calves.
And lastly,
The toes.
Now I invite you for progressive muscle relaxation.
Which is just a series of deep breaths,
Holding that breath.
Squeezing the muscles.
And then releasing.
So starting with the feet.
As you take a nice deep inhale into the nose,
You're going to squeeze your toes.
Holding your breath at the top.
Keep squeezing,
Keep holding.
Good,
Exhale slowly releasing those toes.
Moving up the legs.
You're gonna take a nice deep breath,
Squeeze those calves.
Holding your breath at the top.
And exhale,
Release the muscles.
Moving our way up to the thighs and glutes.
On your next deep inhale,
Nice squeeze.
Holding your breath.
Go ahead and exhale,
Gently releasing those muscles.
Next,
We're going to move into the belly.
Nice deep inhale.
Squeeze those muscles.
Hold your breath.
And exhale,
Gently release those belly muscles.
This time we're going to take our awareness out to the hands.
As you take a deep breath in through the nose,
Squeeze,
Make a fist for me.
Keep squeezing and hold your breath.
And exhale,
Gently release those fingertips.
We're gonna move further up the body to the neck and shoulders.
This time,
As you take a nice,
Deep inhale,
Those shoulders are gonna come up and meet your ears.
For a gentle squeeze.
Holding your breath.
And as you exhale,
Slowly drop those shoulders down,
Away from your ears.
Moving further up the head now to the face.
So as you take a deep inhale in through the nose,
Scrunch every muscle in the face.
And hold your breath.
And then go ahead and exhale slowly.
Before opening your eyes,
I want you to take one last body scan.
And just seeing how your body feels now versus before we started.
Are you still holding on to any tension in the body?
If so,
Feel free to do this one to two more times as much as you need.
Know that you can do this meditation before bed.
When you wake up.
Even if you're at work and just having a stressful day.
Wherever you are right now and however you feel right now.
I hope your day gets better.
Sending you love and blessings.
Take care for now.
