Letting Go Breath By Breath

This Recording was recorded during a Live Group Session.

Allow this guided relaxation to connect you to your body and breath and help you to let go. This audio has a 5-minute silent space for you to deeply connect to the practice. This meditation is best practiced lying down.

Transcript

So let's just begin by getting itself in a comfortable position where you feel you won't need to move too much but if you do need to move during the meditation just do so really slowly and gently. Having your legs uncrossed and your arms by your side or perhaps if you'd like to have them on your body you can have them on your belly or one on your belly and one on your heart space. And if you feel ready to do so gently closing your eyes. Taking a moment to feel the way your body is resting on the surface beneath you. Noticing all the points of contact. Feeling the weight of your body as it is supported by the floor beneath you. Being cradled and held here in this moment. Allow yourself to take your awareness to sounds that come from inside and outside of the space that you're in. You can just allow those sounds to arrive to you. A gentle noticing no need to judge the sounds or name them. Noticing as they come and as they go. Allowing your awareness to gently observe one sound to the next. Allow yourself to set an intention for this practice. Perhaps it's the simple needing of relaxation and letting go or perhaps there is another intention that comes to mind. Allow this intention to arrive to you without any force. And allow yourself now to let go of any tension in the jaw and shoulders. Allow them to ease in this moment. Allow them to ease in this moment. And allow your whole body to surrender to this moment. Arriving here right now. Bringing all those scattered aspects of yourself that have been spread throughout your day or your week. Arriving here now making you whole once again. Thoughts will come and go throughout your practice and know that is okay. When you do notice that your mind does wander away. Allow yourself to bring yourself back to an anchor. Perhaps it's a sensation of the body or the sensation of your breath. Or perhaps it may be my instruction throughout the practice. Most importantly be kind and gentle with yourself. There is no right or wrong. It is as it is. Take a moment now to notice the fact that you are breathing. No need to change the rhythm of your breathing. No need to change the rhythm of your breath. Just feeling that inflow and outflow. Perhaps you may like to feel the sensation of the breath as it moves in and out of your nose. Feeling the air caressing your nostrils. The coolness of the air entering your body. And the warmth of the air as it leaves. Taking away with it anything that does not serve you in this moment. And allowing you to let go. And allowing you to let go just a little more. Perhaps you may like to feel the sensation of the breath at the belly. Feeling the rise and fall. Like waves in the ocean. Ride the wave of each breath in and out. Take a moment now to notice how your whole body feels. And now taking a deep breath to totally fill the body. Holding the breath. Feel the sensation of the breath in your whole body. And then letting it all go. Taking another deep breath in. Feel as though it's filling every body part and holding it there. And slowly releasing ever so gently. And then allowing your breath to return to its normal rhythm. The flow in and out. Every breath allowing you to surrender to this moment. Easing more and more with every breath. In and out. Allow yourself now to bring your awareness to the top of your head. And with your next breath in feel as though that air is reaching and surrounding the top of your head. You may feel a coolness or a tingling from this sensation of the breath. And as you let go of the breath allow the top of your head to ease and let go. Gently allowing the breath to caress your forehead. And then allowing your forehead to release and relax. Directing your next breath to your eyes. And then with the out breath letting the eyes relax and ease. And with every next body part that is mentioned. Directing your breath here. And then allowing each body part to relax and let go with the out breath. The cheeks. The ears. Your jaw. Your neck. Your shoulders. So much tension can be held in the shoulders. Take a few moments to allow the breath to caress the shoulders. Massage within the shoulders. And allowing each breath out to let them ease more and more. Directing the breath now through the left arm to the bicep and tricep. And allowing it to let go. Forearm. And through the whole hand to the tips of the fingers. Allowing the whole arm to let go and be at ease. The right arm, The bicep and the tricep. The forearm. The hand all the way to the tips of the fingers. The whole right arm. Being at ease. Allowing the breath now to be directed to your upper back. Allowing the upper back to release and relax with the out breath. The mid back. And the lower back. Allow the breath to be directed now to your sit bones. And through the hips. Perhaps being lower in the body you'd like to deepen the breath to reach this body part. And then releasing this area on the out breath. Letting go. Your left thigh. Letting go. The shin and the calf. Totally relaxing. And the foot all the way to the tips of the fingers. And the foot all the way to the tips of your toes. Letting it go more and more. The right thigh. Easing and relaxing on the out breath. The right shin and calf. Softening and relaxing. And the foot all the way to the tips of your toes. Easing more and more. Feeling the whole body. Feeling the breath now at the chest. And this area to let go fully on the out breath. And the belly. Softening and relaxing the belly on the out breath. And now allowing your next breath to fill your entire body. All the way from the top of your head. To the tips of your fingers and to your feet. And with a slow out breath letting it all go. Feeling the whole body with the breath. Allowing it to let go on the out breath more and more. Surrendering, Completely letting go. And letting go. And letting go. And letting go. And allowing yourself completely in this moment to be totally at ease. Feeling the expansion of the body with every in breath. And the letting go on every out breath. Allowing yourself to be right here with the breath and body. Allowing all thoughts to glide by like clouds in the sky as you return completely to the breath and body. And allowing yourself to let go more and more. Allowing this opportunity for your body to heal as it rises. And to relax. And to renew. Take some moments now to deeply connect with your breath and body. To completely surrender in this moment to letting go. Feeling right into the body. And tapping into also how you feel right now in this moment. Bring to mind now something that you are grateful for. Visualise it. And inviting a small gentle smile. Honouring what you are grateful for in this moment. And now allow yourself to bring your awareness to all the different sounds that come from the space around you. And the way that you are feeling right now. And the way that you are feeling right now. And the way that you are feeling right now. And the way that you are feeling right now. Noticing the way your body feels on the surface beneath you. And bringing some small movements back to the body. Wriggling the fingers and toes. Rotating your wrists and ankles and moving your head from side to side. And whenever you are ready you can open your eyes.