Full-Body Relaxation

Our bodies need a little extra love sometimes and we all need to relax! Get ready to enjoy a delicious, deeply-pleasurable relaxation experience. This meditation is like a yummy therapeutic massage for your nervous system. It is recommended for stress and tension, for a bedtime wind-down to bring you into a high-quality sleep, or simply for when you feel like a little luxury for your body. Remember that a daily relaxation practice processes daily stress so it doesn't become a big backlog.

Transcript

Get ready to relax.

Make yourself really comfortable.

Even as you prepare for relaxation,

Begin to feel a sense of letting go.

Feel your whole body and where you're sitting or lying.

And gently let the weight of your bones drop into the earth.

Now begin to consciously feel the breaths that you're drawing in and out.

You may want to begin by taking three clearing breaths where you breathe in through your nose and then out through your mouth,

However it feels good to release stress through your mouth on your exhale.

You can do that now.

Enjoy the feeling of stress and tension leaving your body as you exhale and release all your breath.

Now bring your attention up to your brow.

Does your brow feel any tightness,

Any heaviness?

Just softly melt your brow.

Release the muscles of your forehead.

Let it melt and be soft like butter.

Feel the difference it makes when you release that holding there.

Your head might feel a little more spacious now.

We're going to take some spacious breaths into your head now for more clarity,

For more breathing space there.

So begin your inhalations low down in your belly and make them long and full and bring them all the way up through your chest and your collarbones and throat into your head and face.

Hold that note at the top of the crown where there's no breath for a moment and then slowly,

Slowly,

Slowly,

Pour the breath back through your body and into the earth.

See how delicious and slow and long you can drink in your breath and feel every moment of the filling as it rises up inside of you.

And feel how delicious and slow and long you can make your out breath so that you enjoy really luxuriate in that release.

As you breathe,

It is as if you are taking in the most beautiful drink,

A favorite elixir and you want to feel and taste every moment.

Drink in and enjoy these moments with your breath.

Feel the pleasure in your body as you do this.

Now take your attention all the way down to your feet which have been holding you up and carrying your weight and making that firm imprint into the earth.

You can thank your feet for all they do for you and now they can relax and release.

Let the muscles of your feet let go.

And with your mind still in your feet,

Send your breath there for some extra massage.

Breathe right into your toes.

Now feel so into your calves and your knees and your thighs.

Is there any tension there or achiness or weariness simply from the wear and tear of your day and all the places they've taken you.

That's okay.

Your legs are wonderful.

Let them breathe.

Let them release,

Let them go.

Let your muscles and your bones give themselves entirely to the ground.

And feed your breath through your legs now.

Understanding how soft and soothing your breath is and how it can be a balm to any sore or achy parts.

Let the balm of your breath touch every part of your legs and soothe them.

And now move your awareness up to your hips,

Your pelvis,

Your buttocks.

Invite them to relax,

Soften and let go.

Nothing to hold now.

Breathe deeply here into the bottom of your pelvis and feel how the breath expands and fills and stretches even this area and it's a good stretch.

Clearing away tension.

Using space and light here.

Now move your awareness up to your belly.

Is there any clenching here?

Let your stomach,

Let your belly drop.

When you exhale,

Release your breath completely and feel how your belly can drop.

And as you breathe into your belly,

Feel the massage of your breath.

In and out.

Filling up and letting go.

How good that can feel in your belly.

Enjoy that.

And now that you've taken care of your lower body and we've met in the middle here,

Feel the difference between those two parts of you from your belly down to your toes and from your waist up to your head,

Through your neck and shoulders and arms.

Feel the difference.

Feel the shift in that lower part of you and the magic you have done working yourself to tend to clear,

To release.

And now bring your awareness to your chest and the whole area of your heart and fill your lungs with your breath and feel a stretch as you take that breath right up to the top.

Maybe pause for a beat or two.

Feel the stretch before you let it go and enjoy the release through your heart.

Back and front.

When you feel your heart,

Feel right up to your shoulders.

Feel the back and the front and enjoy how much space you can create for all the feeling,

All the movement that's in your heart.

Set your heart free.

The rise and the fall of your breath in your chest can feel like a beautiful massage for your heart and any weary,

Tender parts will enjoy that.

And any parts that are feeling a bit jaded can feel some delight again and that will build.

So continue to enjoy this massage with your breath and your heart for a few more moments.

Bringing the breath right up to your shoulders.

Fully releasing it.

Feel along your collarbones,

The heads of your arm bones and down your arms now right to your fingers.

You might wriggle and move your fingers,

Stretch them,

They can feel really lovely.

Be aware of how they're an extension of your heart.

You breathe into your heart and stretch your fingers,

You feel that connection.

For with your fingers,

You reach out to embrace people and life and reach for what you're drawn to,

For what you need and want.

From your heart to your fingers,

You create an offer,

Something of you that is unique to the world.

And your heart can also ask your hands to push things away that are not needed.

So you can thank your hands and your heart for this communion they have.

And now you can relax and release your hands and fingers.

You can let the muscles and bones in your arms drop their weight to the ground.

And now you can bring your awareness to your throat,

Where your voice works hard for you and where your breath flows in and out.

Feel the sensations in your throat now.

If you sense any soreness or tightness,

Breathe your soothing breath here and on your exhale,

Release all the muscles in your throat.

Let your throat go.

It can feel very soothing to vibrate your breath around your tonsils.

As you breathe,

Contain the breath in your throat by dropping your chin a little and swirling the breath around your vocal cords and tonsils and feeling it be a balm to any soreness there.

When you do this,

Your breath can sound like the ocean inside a seashell,

Very relaxing.

And now take your breath and your awareness all the way up to your head again.

Go right up to the crown.

And imagine your crown,

The crown of your head can open.

So it is spacious and completely merges with the spaciousness of infinity,

Of space around you.

And as you breathe,

You can imagine yourself breathing that spaciousness,

The sky,

The air,

The vastness in through this opening of the crown of your head,

Down through your own head and your own whole being.

Breathe in the vastness through your crown and take it inside and feel that spaciousness if that feels good to you.

Now relax into your breath and feel around your face again and if there's even the tiniest,

Tiniest atom of tension,

Allow it to release,

Soften,

Dissolve.

You can let your cheekbones soften and let go.

You can let go of your jaw,

Release your mouth and your tongue.

You can let your eyelids drop.

You can dissolve your inner gaze.

You can soften and release your ears.

You can release your whole head.

Being aware of the skin on your body,

Your whole being,

That skin,

You can melt it so that the boundary between your skin and space,

The space around you,

Dissolves.

Your being can spread like syrup into the space around it and melt.

Now breathe back into your center.

Blow down in your belly and fill again,

Feeling your presence,

Enjoying that delicious filling up and letting go.

Feeling with yourself in the sanctuary of your personal space.

Allow yourself to rest in this essence,

Your essence,

For as long as you like.

A place of Sometimes-More.

You you you you

Reviews

Beautiful practice! I love that the meditation simply starts with the instructions (no info chat). I really look for and value this, thank you.

The sanctuary of my personal space. For a time I did not feel this way. I am slowly working to rebuild trust in my system. Thank you for creating the space for me to acknowledge and appreciate all my body does for me and how I can find peace and safety within.

Amazing meditation for relaxation🙏 You did it again and made me feel amazing 🙏🕊️❤️ Love this meditation the most! I will come to it again and again. Love and peace to you 🙏❤️

Loved it Thanks.
Really love the way you say bones.