Deep Body Relaxation For Sleep Or Mid-Day Break

This guided meditation is to nourish you, inside and out, and to take a break from the busy world around you. You deserve this break. Find a quiet spot to lie down or use this meditation before sleep to release tension from the body and anxiety from the mind. I wish you peace, love, and light!

- Kimberly

Transcript

Hello and welcome to this deep body guided relaxation meditation.

Today I will guide you into a deep state of body relaxation.

So please be sure that you will not be distracted by anyone or any nearby device.

So turn any device off or place them in another room on silent because this time is very valuable for you.

So there is no need for any interaction with the outside world for the duration of this guided meditation session.

Now please get into a very comfortable lying down position with your favorite pillow or under a blanket or snuggled in your bed if you wish.

Your clothing should be loose and comfortable and not restrictive around your waist to allow you to breathe freely and uninterrupted and unimpeded because this time right now is entirely yours.

This occasion of rest and relaxation is to nourish you from the inside out.

You deserve this break from the busy world around you and allowing yourself to have this intimate space is allowing your natural source of healing and strength within yourself to become fully present.

So let's begin by taking a deep breath in just pulling in as much air as you can and breathe out letting go of any noticeable tensions around your body and allow yourself another deep and nice breath and again use your breath as an opportunity to relax and let go of any tension.

Let's do that one more time at your own pace just feeling your lungs expanding holding it for a moment and breathe out relaxing further and further.

So using your exhalation to release tension is very simple but it's a very effective practice that can be used anytime you're feeling tensions building up on your body.

Allow your arms to feel heavy by your sides and notice what your fingertips are touching right now and can you feel your thumbs in particular?

How about your pointer fingers?

Sense what they are touching and now your middle fingers.

Notice what your ring fingers are touching and the pinkies and become aware of your breathing and follow it without changing anything about it.

No need to take any deep breaths now just simply bring awareness to your belly and just observe your belly rising and falling with your breath for a moment and now become aware of your toes.

Notice each one of your toes.

What do they feel like?

What are they touching?

And I wonder if you can imagine that when you breathe in your breath can travel all the way down to your toes.

Breathing in down to your toes and on the out-breath allow both of your legs to become very deeply relaxed.

Good and now imagine the same thing for your fingertips.

As you breathe in feel your breath traveling all the way to each fingertip and on the out-breath your entire arms become so very relaxed and noticing again the gentle rise and fall of your belly up and down expanding and contracting and using your imagination to witness your in-breath going all the way up to your head filling your nose,

Your mouth,

Your ears,

Your eyes and on the out-breath your head becomes more relaxed than it has ever been.

Just allow it to sink into your pillow or your support.

Inhale and imagine as if you're weaving your breath into all the tiny areas of your brain and on the exhalation imagine your mind becoming more open and relaxed than it has ever been before.

And now we will go into a deeper relaxation practice moving our attention part by part throughout the body and let's begin by focusing on your right palm.

Relax your right palm and hand,

Relaxing each finger one by one.

Relax your right wrist,

Your forearm,

Your elbow,

The right bicep and the entire upper arm.

Relax your right shoulder.

Remember you can always use your exhalation to connect and release deeper and deeper.

And now move your attention down to your right hip relaxing it also as much as you can.

Relax your right leg all the way down to your right ankle and foot.

Each toe on your right foot slowly let's go completely.

And bring your awareness up now to the right side of your neck relaxing it and allowing any sounds that you hear to feel like tiny waves of relaxation going into your right ear.

The entire right side of your head completely relaxed now.

Feel the right side of your brain relaxing and decompressing also.

Your entire right side fully calm and relaxed.

Now let's bring attention to our left palm.

Relax your left palm and your hand and each finger one by one starting with your pinky and moving towards your thumb.

Relax your left wrist,

Your forearm,

Your elbow,

Your left bicep and the entire upper arm.

Relax your left shoulder down to your left hip relaxing it also.

Moving your attention to the entire left leg all the way down to your left ankle and foot.

Relaxing each of your toes as you move your attention down.

Now bring your awareness up to the left side of your neck relaxing it allowing for any sounds that you hear to help you relax further.

The entire left side of your head fully relaxes now.

And feel as if the left side of the brain were to decompress and relax too.

Now your entire left side is fully calm and relaxed.

Now moving your awareness starting with the back of your head allow the weight of the back of your head to generate relaxation.

The back of your neck relaxes,

Your shoulders and shoulder blades fully relax.

Your entire upper back completely relaxed.

Your spine relaxes starting from the neck slowly going down vertebrae by vertebrae relaxing your nervous system that runs through your spine.

There are 33 bones in your spine and each one of them is relaxing one by one.

Your lower back relaxes as it presses against the surface you're laying on.

Your hips,

Your pelvis,

Your glutes relax the back of your legs all the way down to your ankles.

And we're going to go through one more focus body scan on the front of our bodies starting at your forehead.

Many of us hold tension in our foreheads so allow your forehead to just melt away allowing the wrinkles to flatten.

And this also relaxes the frontal cortex of the brain,

The place of creative formulation.

Relax your eyes now just allow them to sink deeper into their sockets and notice your nose and how the air passes through.

Allow this flow to relax you.

Relaxing your jaw,

Your tongue,

Your throat.

Moving your attention down into the lungs,

Your heart.

Soften your ribs and your stomach and allow all of your vaginal organs to relax.

And then from your thighs all the way down to your feet.

And every single part of your body is relaxed now.

And how does that feel?

Just enjoy this feeling staying mindful and aware and connected with your body.

And we're going to explore relaxing the body one more time but in a different way,

A little bit more active way.

So when you're ready I'd like for you to make a fist with both of your hands and then squeeze as hard as you can for about five seconds.

Take a deep breath in and then let go.

Completely,

Deeply releasing all the tension from your hands.

And now tense your entire arms engaging every muscle in your arms for about five seconds.

And using your exhalation again,

Release completely and just allow your arms to sink a little deeper into their support.

Now focusing on your chest,

Your abdominals as much as you can,

The torso.

Squeezing all those muscles,

Holding it for about five seconds.

One,

Two,

Three,

Four,

Five.

Big breath in and again just completely let go of that tension.

And now think about your from the hips down,

Your hips,

Your glutes,

Your entire legs as much as you can.

Holding this tension,

Squeezing every muscle.

Still continuing to breathe through the hold but then take a big breath in and then release and let everything go.

Relaxing the glutes,

The hips,

The legs.

Good.

And lastly tense your feet as much as you can.

Squeezing the toes,

The arches,

The heels,

Every muscle in the feet.

Holding,

Breathing and then releasing.

Just let that go with that exhalation.

And now just stop doing anything at all.

Just allow your body to adjust to anything it needs right now.

Simply stay present with this,

Enjoying this feeling of balance and relaxation for just a few moments.

Just noticing.

And if you're in bed and ready for sleep you can stay here and drift off but if you're ready to,

If you've used this meditation as a kind of a little mini break to your day,

When you feel ready just gently start moving your fingers and your toes.

Coming back from this relaxation,

Move your wrists,

Stretch your shoulders or your neck if you feel like it.

Taking any other movements that feel good to wake up your body.

And when you feel it's appropriate,

Finish your session by gently looking your eyes open.

Remembering that you can listen to the session again at any time.

Be it in the day when you need to catch a break or at night when you're ready to float off into a good night's rest.

I wish you peace,

Love and light.

Be well.

Reviews

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