Melting Away Stress

In this deep extended body relaxation meditation, you will be guided to allow any stress you are holding within your body to release and melt away, allowing yourself a full reset from the demands of life. With the support of theta binaural beats to calm your mind and encourage even deeper relaxation, this meditation helps you gently shift from stress to ease.

Transcript

It's time to melt away your stress.

This is a deep body relaxation meditation.

Finding a comfortable seated position.

Adjusting your posture.

Ensuring your spine is straight and relaxed.

Just allowing your hands to rest gently on your thighs.

Cuffed in your lap,

Palms facing up.

Just taking a moment here to roll your shoulders forwards.

Backwards.

Just releasing any tension.

Sensing the contact of your body against the chair.

Noticing how it supports you.

And feeling the support of the ground beneath your feet.

Feeling the stability that comes from this connection.

Giving yourself a few moments now to settle into a comfortable position.

If any time you feel the need to move,

This is completely fine.

Inviting you now to gently release any stresses.

Any worries.

Letting go of all that has happened before this moment.

And allowing yourself to take this time out just for you.

A chance for you to pause.

Really giving yourself permission to enjoy this time.

No distractions.

Nowhere else to be.

This is your time.

Whenever you're ready,

Taking three deep breaths.

Just releasing any tension.

Letting it all melt away from your body.

With each breath,

Allowing your body to soften.

And your mind to quieten down.

Just allowing now your breath to settle into its own natural rhythm.

Allowing it to flow.

No need to control it.

In and out.

So simply.

So effortlessly.

Noticing how your belly gently rises as you breathe in.

And how it falls as you breathe out.

How it rises on your inhale.

And how it falls on your exhale.

Shifting focus now to your nose.

Feeling how the air is cool as it enters your nose on your inhale.

And warm as it exits on your exhale.

Just noticing this for the next few breaths.

The cool of the air on your inhale.

And the warmth on the tip of your nose as you exhale.

Making one of these your anchor for today's practice.

The rise and fall of your belly.

The air against your nose.

You'll find that thoughts will come into your mind during the meditation and this is completely fine.

It's completely natural and it's what your mind is actually designed to do.

So if you do find that thoughts arise.

Simply take a moment to acknowledge your awareness of these.

Just allow them to float away.

Just like clouds passing across the sky.

Floating away.

Releasing with no judgement.

Just letting them go.

And then gently guiding your attention back to your breath.

Back to your belly.

Back to the tip of your nose.

And if you find you do have any discomfort or any uncertainty.

Or if you find you've stopped following my voice at any point.

Just return back here.

Back to your breath.

You're always in control of your practice.

This is your experience.

So always do what feels right for you.

And just gently now with your eyes open.

Scanning the space that surrounds you.

Noticing any light.

Any shadows.

Noticing the objects in your space.

The textures.

The colours.

Just taking in all the details as if you're seeing them for the first time.

With fresh eyes.

And when you're ready.

If it's comfortable for you to do so.

Or if you're in a space where you can.

Just gently closing down your eyes.

Or you may prefer to keep them open.

And if you choose to do so.

Just lowering and softening your gaze.

Whatever feels most comfortable for you right now.

And shifting into your sense of hearing now.

Noticing any sounds in the distance.

Noticing any sounds in the distance.

Any sounds far away.

Just noticing what you can hear.

You may be able to hear the sound of traffic in the distance.

The sound of the wind.

Just noticing.

And bringing your awareness now in closer.

To the sounds inside of your space.

Even to the sounds of your own body.

The sound of your heart beating.

The sound of your breath.

Just allowing all of these sounds now.

The sounds far away.

The sounds close.

Just all to wash over you.

Observing the space between these sounds.

The silence between the sounds.

Just noticing.

Moving your focus now to your sense of touch.

Feeling the support of what's beneath you.

Whether it's the chair or the ground.

Noticing any sensations of clothes against your skin.

The air against your face.

Simply observing how it feels.

Taking a deep breath in through your nose.

Breathing in any fragrances in the air.

Noticing what scents greet you.

Breathing right in through your nose down into your mouth.

Just noticing any tastes that may linger here.

And when you're ready sensing into the space above your head.

Sensing a warm golden glow.

Like the gentle warmth of the sun beaming down.

Feeling this warmth cascade down your face.

Softening the muscles between your eyebrows.

Just releasing any tension here.

Allowing the warmth to continue down your face.

Over your eyes.

Relaxing your nose.

Feeling that warmth spread down over the rims of your ears.

Your cheeks.

Softening your lips.

Relaxing and dropping your jaw.

Just feeling your entire face.

Your entire head,

Front and back.

Breathing in this warm golden glow.

Just bringing a sense of relaxation.

With ease.

Of letting go.

Allowing the warmth now to flow down your neck.

Soothing every muscle,

Every vertebrae.

Feeling the tension melting away as the warmth spreads through your collarbone,

Your shoulders.

Allowing your shoulders to drop away from your ears.

Just relaxing and letting go.

Noticing the warmth continuing down your arms.

Flowing down over your upper arms.

Over your elbows,

Down to your wrists.

Your hands,

Your palms.

Right through to the tips of each and every finger.

Bathed in warmth.

As your arms relax completely.

Letting go.

Shifting your attention to your heart space now.

Allowing the warmth to expand through your chest area.

Feeling that gentle glow spread through your back.

Your abdomen.

Softening your belly.

All your organs,

All your systems.

Just noticing how this warmth soothes your entire abdominal area.

Just bringing a sense of ease.

Of relaxation.

Of letting go.

As the warmth continues down over your hips.

Your pelvic area.

Feeling it flow over your upper legs.

Across your knees,

Your calves.

Bringing warmth and ease to each and every muscle in your legs.

Every tendon.

Every bone.

As the warmth moves into your feet.

The soles of your feet,

Your heels.

Each and every toe.

Brings comfort.

Brings ease.

Letting everything go.

Experiencing this sensation of warmth and relaxation wash over your entire body now.

From the tips of your toes right up to the top of your head and right back down to the bottoms of your feet.

The warm golden glow expanding through your entire body.

Just allowing yourself to lay here now for the next few minutes.

Just enjoying this feeling of deep relaxation.

Sensation of warmth.

Of relaxation.

And ease.

Very slowly.

Very gently.

Guiding your awareness back to this moment.

Back into this space.

Noticing your breath.

The rise and fall of your belly.

Tuning in to the sounds you can hear.

Just allowing your body to respond however it needs to.

You may like to give a little stretch.

Tilt your neck from side to side.

Roll your shoulders.

Whatever you feel your body needs right now.

And when you're ready slowly lifting your gaze or gently opening your eyes.

Taking a moment to scan your surroundings.

Coming back into your space.

And checking in with your body.

Noticing any shifts you've experienced.

How's your body feeling after this time you've given yourself today?

Just taking that feeling with you now for the rest of your day.