Welcome to Pure Life Therapy and this guided progressive relaxation meditation.
Progressive relaxation is a technique that involves gradually tensing and then relaxing each muscle group in the body,
Promoting a deep sense of relaxation.
Throughout the meditation,
You are invited to close your eyes or have a gentle gaze forward if that is comfortable for you.
Meditations can be done sitting or laying down,
Whatever you feel works for you in this moment.
If at any time you find the mind is wandering,
Gently smile at yourself and simply return the focus to the breath or to the guidance.
Now when you're ready,
If it feels right to you,
Gently closing the eyes or softening the gaze.
We will start with three deeper than normal breaths.
Inhale,
Exhale,
Letting go of the day.
Inhale,
Exhale,
Releasing any thoughts or worries.
Inhale,
Exhale,
Knowing that you're exactly where you need to be in this moment.
Returning the breath to a natural rhythm,
Bringing the awareness to your body.
Feeling the sensation of the breath as it moves in and out of the body.
Perhaps noticing the rise and fall of the chest with each inhalation and exhalation.
Perhaps focusing on the sensation of the breath as it flows in the nostrils,
The back of the throat,
Inflates the lungs,
Deflates the lungs,
Up the back of the throat,
And out the nostrils.
Focusing on these physical sensations for a few moments.
Releasing the focus of the breath flowing in and out of the body and directing the attention to the physical body.
Begin by bringing the awareness to your feet.
As you inhale,
Gently tense the muscles of your feet,
Curling the toes ever so slightly.
Hold this tension for a moment and as you exhale,
Releasing all the tension,
Allowing the feet to relax completely.
Directing the attention to the lower legs.
Inhale,
Gently tensing the muscles in your calves by pointing the toes.
Hold this tension for a moment and as you exhale,
Releasing all the tension,
Allowing the lower legs to relax.
Bringing the awareness to the thighs.
Inhale,
Gently tensing the muscles in your thighs.
Hold the tension and on the exhale,
Releasing all the tension,
Letting the thighs relax completely.
Drifting the awareness to the pelvic area.
Inhale,
Gently tensing the muscles in the pelvic floor,
The buttocks.
Holding this tension for a moment and as you exhale,
Releasing all the tension,
Allowing this area to relax.
Directing the focus to the abdomen.
Inhale and gently contract the muscles in your abdomen.
Hold this tension and on the exhale,
Releasing all the tension,
Allowing the abdomen to relax.
Directing the attention to the low back.
On the inhale,
Gently arch the low back,
Creating a small space between your back and the surface you're on.
Holding this tension and as you exhale,
Releasing all the tension,
Allowing the low back to relax.
Moving to the upper back and shoulders.
Inhale,
Raising your shoulders towards your ears.
Holding the tension for a moment and as you exhale,
Releasing all the tension,
Letting your shoulders drop and relax.
Bringing the focus to the arms and hands.
Inhale,
Gently making fists and tensing the muscles in your arms.
Hold the tension and as you exhale,
Releasing all the tension,
Letting the arms relax completely.
Bringing the awareness to the neck.
Inhale,
Gently tilting your head back.
Holding this gentle tension and as you exhale,
Releasing all the tension,
Allowing the neck to lengthen and relax.
Moving the awareness to the face.
Inhale,
Scrunching all your facial muscles.
Hold the tension for a moment and on the exhale,
Releasing all the tension,
Allowing your face to relax completely.
Finally,
Bringing the attention to the top of the head.
Inhale,
Gently lifting the eyebrows.
Holding this tension and on the exhale,
Releasing all the tension,
Allowing the scalp and forehead to relax.
Taking a few moments to observe the sensations in the body.
Being curious about what's here.
And when you're ready,
Returning the attention back to the sensations of the breath flowing in and out of the body like a gentle wave.
And when you're ready,
Returning the attention back to the sensations of the breath flowing in and out of the body like a gentle wave.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
As we come to the end of this progressive relaxation meditation,
Taking a few deep breaths.
Inhaling calm,
Healing energy and exhaling any remaining tension.
When you're ready,
Slowly starting to move the hands and feet,
Making slight adjustments to the body,
And with the breath,
Opening your eyes,
Feeling refreshed and at ease.
