3rd Of 9 Tracks....Scanning And Deep Muscle

This track utilizes the power of your mind to bring forth the relaxation response in your body. There is not a physical component. It uses your mind only. It is approximately 25 min. Practice this track once a day for 7 days to anchor it into your memory. The background music is from David Bradstreet, a talented Canadian musician. It is used with his permission and my appreciation.

Transcript

This second relaxation technique teaches scanning and deep muscle relaxation.

So lie down,

Get comfortable,

And close your eyes.

Now take a deep breath in,

Hold it for a moment,

And as you breathe out,

Let all your muscles relax completely.

Take another deep breath in,

Hold it for a moment,

And as you breathe out,

Empty your mind of all thoughts.

Allow your mind to become like a blank screen,

Peaceful and calm.

Now take another deep breath in,

Hold it for a moment,

And as you breathe out,

Let your emotions quiet down.

Just allow them to relax.

Allow yourself to be quiet,

Calm,

And peaceful.

As I mention the parts of your body,

I want you to scan them by thinking about the particular muscle area,

And as you breathe out,

Feel the tension slip out.

We will move progressively through the body.

Remember,

As you breathe in,

Scan the muscles for any tension,

And as you breathe out,

Feel the tension slip away.

Let's begin.

As you breathe in,

Scan your face and neck.

As you breathe out,

Feel the tension slip away.

Your face and neck are relaxed.

Now as you breathe in,

Focus on your forehead,

Your eyes,

Your jaw,

And your neck,

And as you breathe out,

Feel tension slip away.

Now as you breathe in,

Scan your shoulders,

Your arms,

And hands,

And as you breathe out,

Feel the tension slip away,

So that your shoulders,

Your arms,

And your hands are relaxed.

Once again,

As you breathe in,

Focus on your shoulders,

Your arms,

And your hands.

As you breathe out,

Your relaxation is becoming deeper and deeper.

As you breathe in,

Scan your chest and lungs.

As you breathe out,

Feel the tension slip away.

Your chest and lungs are relaxed.

Once again,

As you breathe in,

Focus on your chest and lungs.

As you breathe out,

Feel your relaxation becoming deeper and deeper.

Now as you breathe in,

Scan your stomach area,

And as you breathe out,

Feel the tension in your stomach slip away.

Your stomach is relaxed.

Once again,

As you breathe in,

Focus on your stomach,

And as you breathe out,

Feel that deepening feeling of being relaxed.

Now as you breathe in,

Scan your legs and your feet,

And as you breathe out,

Feel the tension in your legs and your feet slip away.

Your legs and feet are relaxed.

Once again,

As you breathe in,

Scan your hips,

Your legs,

And feet.

As you breathe out,

Relaxation is becoming deeper and deeper.

Now allow your breathing to become normal,

Smooth,

And rhythmic.

During the day,

When you begin to feel tense or uptight,

Remember to scan your body,

Locate the tension,

And relax and let it go with each breath.

Now we will proceed to deepen the relaxation.

Mentally clear your mind of any activity or thoughts.

Allow a passive attitude,

Not thinking about anything except this exercise,

And take a deep breath in,

And slowly let it out.

Take another deep breath in,

Hold it,

Slowly breathe out,

Silently saying relax and let go.

Feel yourself floating down.

Now that you are comfortable,

Let yourself relax even further.

Again,

Take a deep breath in,

Slowly breathe out,

Silently saying relax and let go.

Let the air slip out easily and automatically.

You feel calmer now.

Just carry on breathing normally.

Steady your body and the feelings you are experiencing.

As you relax more and more,

Your breathing becomes slower.

You may notice that you are breathing more from the bottom of your lungs.

It's too much trouble to move.

It's just too much trouble.

All the tension is leaving and you are very comfortable.

You have a feeling of well-being,

No troubles,

Nothing seems to matter.

This is your time.

Now as we continue,

We will use the natural abilities of your own body and mind to experience feelings of deep,

Deep relaxation.

We will go through your body from head to foot and instill those good feelings of relaxation as we go.

Each time you breathe out,

You will feel more and more relaxed.

Keeping your eyes closed softly,

Relax your jaw muscles,

Keeping your teeth slightly apart.

Your forehead,

Cheeks,

Neck and shoulders are loose and relaxed.

As you think about each part of your body,

Allow that part to relax.

You will feel all the tension flowing away and that part of your body will be comfortable,

Calm and peaceful.

Each time you breathe out,

You will become more relaxed and feel the relaxation spreading slowly through your body.

Now think about the top of your head.

Feel the area.

As you breathe out,

Feel the top of your head relaxing more and more.

It's becoming loose and relaxed.

Let the tension flow from the top of your head.

The top of your head is completely relaxed.

Think about your forehead.

Feel the skin that covers it and smooth it out.

Feel your eyes and eye sockets.

Feel all those little muscles around them.

Feel those muscles relaxing more and more with each breath.

Feel your forehead being totally relaxed.

Your eyelids are growing heavier and quieter with each breath.

Let yourself go as you breathe gently in and out.

Let the relaxation spread as the tension flows out each time you exhale.

Your forehead,

Your eyes and all those little muscles are relaxing more and more.

Now feel your throat and neck.

Feel them relax.

Slowly breathe out as you silently say relax and let go.

Your throat and your neck are loose,

Quiet and comfortable.

Feel your shoulders and upper back.

Be aware of the skin and muscles of your shoulders and your upper back.

Effortlessly allow relaxation to spread into your shoulders and your upper back.

Each time you exhale you become more and more relaxed.

The muscles are loose and comfortable.

Feel quiet in your shoulder muscles.

Feel your upper arms relaxing.

Your lower arms.

Your hands.

Your fingers.

Your arms,

Hands and fingers are feeling very,

Very relaxed.

And you may feel warmth or tingling.

Feel your arms,

Hands and fingers relaxing.

Feel the tension dropping from them.

Now think about your chest.

Feel it.

Sense the muscles under the skin around your chest.

Be deeply aware of your chest.

And feel the relaxation spreading through your chest,

Your solar plexus and your abdomen.

As you breathe out,

Feel the calm and relaxation in your chest.

Breathe naturally and feel the relaxation and quiet in your chest,

Solar plexus and abdomen.

The tension flows from your upper body as you breathe out.

You're breathing in and out,

Feeling calm.

Now become aware of your abdomen,

Of the skin and muscles in this area.

Feel the muscles relax.

Feel the tension being replaced by pleasant relaxation.

As you breathe out,

Feel the relaxation spread from your abdomen to your lower back.

Now feel your hips,

Your thighs,

Your calves and your ankles.

Be aware of these parts of your body.

Feel the muscles.

Allow them to relax more and more.

Let calm flow down through your legs.

Feel the tension leaving.

Your hips,

Thighs,

Calves and ankles are becoming loose and relaxed.

Now focus on your feet and your toes.

Feel them.

Become deeply aware of your feet and of each toe.

Feel how still and relaxed they are.

Let all tension leave your feet and your toes.

How does your body feel?

Is it tingly?

Is it heavy?

Does it feel hollow?

Do you feel as if you're floating?

Be aware of how your body feels.

Be aware of the tiniest of feelings.

Try to describe those feelings to yourself.

Now for about 30 seconds,

Scan your body for any signs of tension.

And if you find any,

Let it slip out.

Let the tension flow out and the relaxation flow in.

Now,

Think about the ocean as you continue to scan your body for tension.

Imagine that each wave that rolls in brings with it a massaging feeling and gentle relaxation and calmness.

As the wave rolls out,

It pulls with it any tension that remains.

Scan your body.

If you find any tension,

Let it go.

Now go through your body once more.

Relax even more until you feel a deep relaxation throughout your entire body.

Picture ocean waves rolling in and out with each breath.

See that relaxation rolling all through your body.

Picture that massaging feeling of relaxation flowing around the top of your head,

Smoothing out the skin,

Down your forehead,

Smoothing out the wrinkles,

Around your eyes,

Your cheeks,

Jaw,

And mouth.

That massaging feeling has spread to all the muscles.

You feel warm,

Comfortable,

And very relaxed.

Now that massaging feeling moves down the back of your head into the deepest muscles of your neck and shoulders.

Feel the massage as the skin on your neck and shoulders loosens and smooths out.

Allow this relaxation to continue flowing down your shoulders into your upper arms,

Your lower arms,

Your hands,

Right to the tips of your fingers.

Feel the gentle waves of massage flow over your skin deep within the muscles,

And let it flow right into your bloodstream.

Every part of your body is becoming perfectly balanced,

Relaxed,

And in harmony.

It is flowing over your shoulders,

Arms,

Hands,

And through your fingers.

As this massaging relaxation comes down from the top of your head and over your shoulders,

It continues into your back muscles,

So that you feel relaxation around each bone in your back,

And on each muscle in your back.

This calming energy continues to flow through your chest into each part of your lungs so that your breathing becomes low and quiet.

You feel that all is well.

Let it flow down into your solar plexus and your stomach and massage them so that you feel warm,

Heavy,

And relaxed.

So that you feel warm,

Heavy,

And calm.

Now let it go into your buttocks,

Your thighs,

Your calves,

Your ankles and feet,

Right to the tips of your toes.

Feel wave upon wave of this relaxation pouring through your body.

Now deepen the relaxation even further.

We're going to use cue words.

As you deepen the relaxation,

Think these words to yourself.

Peaceful and calm.

And feel yourself relaxing even more deeply.

Waves of relaxation as you feel much more peaceful and calm.

Think these words.

Peaceful and calm.

Think very clearly about them as you say them over and over to yourself.

Peaceful.

Calm.

Let the words echo over and over in your mind.

Peaceful.

Calm.

Pleasant feelings of quiet have spread throughout your body.

Feel the calm.

Let your body relax fully.

Feel the peace.

Your breathing is regular and calm.

Calm and regular.

Calm and regular.

You are now in a deep state of calm,

Comfortable,

Peaceful relaxation.

You feel good.

You feel refreshed.

I am at peace.

Repeat this to yourself.

Feel the peace and tranquility throughout your body.

You will enjoy a good feeling every time you do these exercises.

And you will feel more and more relaxed.

If during the rest of the day or any time you find yourself tensing and becoming upset about anything,

Remember the relaxation you're now experiencing.

Before you allow yourself to become upset,

Take a deep breath in.

And as you breathe out,

Think the word relax.

Just think the word relax as you breathe out.

Then think peaceful and calm.

And let the feelings of relaxation that you're now experiencing come back to you.

This will help you to control situations.

This will help you to control situations rather than being controlled by them.

Now,

We're going to count forward from one to five.

As you take a deep breath,

Silently say each number.

When you reach five,

You will open your eyes,

Feeling relaxed and alert.

You'll find yourself back in the room you left.

The environment will seem slower and calmer.

You will feel more relaxed and peaceful.

You will be peaceful,

Relaxed,

And calm.

1.

Still deeply relaxed.

2.

Feeling very relaxed.

3.

Feeling more alert and aware of the sounds around you.

4.

More and more alert but relaxed.

5.

Open your eyes.

You're alert and refreshed.

Reviews

Love all your methods of relaxation meditations!
Thank-you Patricia 🙏🏽 ❤️