Tension Release Practice By Richard

This is a 5-minute practice led by Africa Yoga Project teacher Richard Kitoshi from Kenya. If you are feeling tense or stressed, this is a great practice for quick relief of that tension. Richard walks you through a simple version of progressive muscle relaxation that will help ease your muscles and mind.

Transcript

Hello,

Here is your 5 minute guided meditation for relaxation and body tension release.

I'd like you to get comfortable in your chair and relax.

Take a deep breath and place your feet flat on the floor,

Really feeling your feet in contact with the ground underneath you.

Just take a few more deep breaths like this for a moment.

So,

I'd like you to start by focusing on your toes.

Scrunch them up and then release.

Now relax your ankles,

Your calf muscles,

Knees.

And the thigh muscles.

And remember,

Let any thoughts you may have float up and away from you in an air bubble.

Now relax your buttocks,

Your pelvic area.

And begin to notice any tension you may have in your back.

Breathe deeply in and as you breathe out,

Slowly relax and release any tension you may have in your back.

Now your shoulders,

Lift them up and then release completely.

Wonderful.

Now it's time to relax your neck and jaw muscles.

Take a deeper breath in and as you breathe out,

Let go of any tension you're holding in your neck and jaw.

Finally the top of your head.

I'd like you to hunch your shoulders up one last time and as you release your shoulders,

Any remaining tension can sink down and flow out of you.

Wonderful.

Take a few more breaths and enjoy this feeling of relaxation and calm for a little while and let go of any tension you may have in your back.

I'd like you to now slowly bring your attention back to the room.

Begin noticing the sounds around you and when you're ready,

Open your eyes.

So how are you feeling?

Reviews

So grateful for the Africa Yoga Project 🙏 Beautiful voice, peaceful meditation

That a beautiful surprise finding you here!! Love this thank you

Thank you. I loved the slowness of each tension release. The extra time between each step was really good.

Thank you 💙🙏💙