Savasana Relaxation Meditation Please join me in lying down on your back,
On a comfortable surface,
In a quiet,
Distraction-free environment.
If you're getting ready for sleep,
This is a great meditation to do lying in bed.
Stretch your legs straight,
And then let them relax down a comfortable distance apart.
Stretch your neck straight,
And then allow your head and neck to rest comfortably down onto a supportive pillow.
Rest your hands slightly away from your sides,
Palms up,
With your fingers relaxed and slightly curled.
Lightly close your eyes.
Allow the entire weight of your body to sink down into the surface underneath you.
As long as you are not congested,
Gently seal your lips and breathe in and out through your nose.
Pay attention to the sensations of breathing inside your body.
As you inhale,
Allow your abdomen and chest to gently rise as they fill up,
And as you exhale,
Allow your chest and abdomen to gently relax downward and empty out.
To move even deeper into relaxation,
Silently say,
Let,
As you inhale,
And go,
As you exhale.
Imagine you release any accumulated tension,
Worry,
Or stress out of your body in your breath each time you exhale.
Now,
Bring your attention down to your toes.
Imagine as if you were breathing into your toes as you inhale,
And imagine as if you were releasing any tension from your toes in your breath as you exhale.
Allow your toes to soften,
Let go,
And completely relax.
Now,
Do the same with both feet.
Imagine as if you were breathing into the hole of both feet and release any tension from your feet as you exhale.
Allow your feet to soften,
Let go,
And completely relax.
Move your attention to your ankles and continue breathing in this way.
Inhale into your ankles,
Exhale and release any tension.
Soften,
Let go,
And relax.
Move up to your calves,
Then your knees and thighs.
Breathe in,
Breathe out,
Let go,
And move to your hips,
Abdomen,
And buttocks.
Breathing in,
Breathing out,
Letting go.
Breathe into your lower and upper back,
Releasing any tension there and allowing your body to sink down into the surface underneath you.
Breathe into your chest and release any tensions,
Worries,
And concerns as you exhale.
Soften your chest,
Relax,
And let go.
Breathe into your shoulders,
Arms,
Hands,
And fingers.
Let go of gripping or hanging on.
Soften,
Relax,
Breathe into your throat and face,
And let go of any tension in your jaw.
Soften your jaw,
Your tongue,
And your forehead.
Breathe into your scalp and your entire brain.
Breathe out and release any thoughts or concerns.
Now,
Breathe into your whole body at once,
Silently repeating let as you inhale and go as you exhale.
Continue breathing into your whole body.
Soften,
Relax,
And let go.
Feel your body as a whole from the inside.
Feel the entire space inside your skin.
Easy,
Relaxed feeling to spread out through your whole body.
Smile as you appreciate this feeling.
