Deep Relaxation Through The Body

In this meditation, you will be guided through a practice of progressive muscle relaxation and deep body scanning to release tension and cultivate inner awareness. By gently tensing and relaxing different muscle groups, you will allow your body to unwind, bringing a sense of calm and ease. Then, through deep scanning, you will explore subtle sensations within, connecting with your body on a profound level. This practice will help you quiet the mind, relieve stress, and create space for clarity and relaxation. Simply settle in, follow the guidance, and let yourself fully relax.

Transcript

Today's session is dedicated to relaxation.

The practice will be a fusion of active muscle relaxation and body scanning techniques.

Before we start,

Think of a goal or a task for your brain,

Your intention.

To relax and de-stress effectively,

You need to enter a special state of mind.

It's a balancing between sleep and wakefulness.

It's like a balancing on the edge of sleep,

Where you can stay not falling asleep but disconnecting from conscious control.

It's okay if you fall asleep in the beginning,

But with practice you will master this state.

Prepare for the practice.

I recommend doing it before bedtime.

It's easier to relax and it helps avoid screen time before sleep,

Which negatively affects our sleep quality.

Make sure nothing will disturb you,

As you need to remain still throughout the practice.

Lie on a flat,

Firm surface,

Keeping your body symmetrical.

Close your eyes.

Take three deep breaths.

Let's begin.

Tighten your thighs,

Calves and feet.

Repeat to yourself.

I feel all the tension of my body going out through my feet.

Take a deep breath and hold the tension in your chest and stomach.

Exhale and let go.

Clench your fists and tighten your biceps.

Hold for 5 seconds.

Then release and feel the tension melt away.

Shrug your shoulders up to your ears.

Tighten your neck muscles.

Hold.

Then release.

Scrunch up your face and hold the tension.

Then relax.

All the tension melt away.

Feel relaxation and peace.

And repeat it three times.

Now let's move on to body scanning.

Take a couple deep breaths.

Focus on your brain.

Imagine you're inside your brain.

Then move to the nasal passage between the nose and throat.

Imagine you're inside your own body.

Concentrate on your tongue,

Teeth and palate.

Feel the right and left eardrums.

Move your awareness to your throat and the air passage.

Visualize the esophagus.

Sense the right lung.

Left lung.

Move to the stomach.

Right kidney.

Left kidney.

Small intestine.

Large intestine.

Now focus on your breath again.

Visualize the air entering and leaving your nostrils.

Feel the coolness of the inhale and the warmth of the exhale.

Take eleven deep breaths.

Stop breathing and repeat your intention three more times.

Gently bring your awareness back to the present moment.

Wiggle your fingers and toes.

And when you're ready,

Open your eyes.

Take a moment to feel the effects of this practice on your body and mind.