Relax ~ Guided Meditation

In this 7-minute guided meditation, you'll focus on your breath and the sensations of your body breathing. Then, Ahsa will guide you in visualizing a gentle wave of relaxation to help release any hidden areas of tension. See Ahsa's Insight Timer profile for more guided meditations involving the Wave of Relaxation, including one designed specifically for sleep.

Transcript

Hi, I'm Masa. Let's meditate. Take your time coming to a comfortable seat. You can close your eyes or leave your eyes open with a soft gaze on the floor a few feet in front of you. We'll begin by. . . Slowly deepening the breath. So just making each breath a little fuller than the last. And as you start to settle into the practice. Feel free to make any adjustments in your seat. Maybe sitting up a little taller. Relaxing your shoulders. And using your breath. To bring your focus more and more inward. Feel your body breathing. Notice the expansion in your chest as you breathe in. And the gentle softening as you breathe out. Relax your forehead, Your eyes. And your jaw And if any thoughts are swirling around in your mind, See if you can set them aside just for now. As you focus on your breath. And your body right here. With each exhale, You might imagine a wave of relaxation. Washing over you from the top of your head. All the way down to your toes. Relaxing all of your muscles along the way. Allow it to release any tension in your face. You're next. Your shoulders and arms. Your back, Your chest. And all the way down your legs. Every exhale is another opportunity. To relax these muscles again and again and again. Sometimes we can hold tension in the body and not realize it. And so the next time you exhale, See if you can release. Any more tension, Relax any further. In your throat. Your jaw and your shoulders. With every exhale, Feeling that wave of relaxation washing over you. From the crown of your head all the way down to your toes. You might even just briefly do a body scan, Bringing your awareness slowly. From your head down to your toes. Looking for any lingering areas of tension. And if you find any. Use your breath to see if you can relax it further. We'll wrap up our practice with a cleansing breath. When you're ready, Take a deep breath in through your nose. And let it out through your mouth with a big sigh. When you're ready, You can gently blink, Open your eyes. Thanks so much for joining me today. Have a wonderful rest of your day.