Relaxed Body, Relaxed Mind (Meditation Only)

This meditation is designed to help you notice where you are holding stress and tension in your body and to repeatedly soften back into a relaxed muscle body. I hope that by using this meditation regularly, this simple habit will spill over into your daily life and help you to face the challenges of your human life with greater ease and peace. Please refer to my other track 'Relaxed Body, Relaxed Mind (With Introductory Talk) for an explanation of the practice.

Transcript

Welcome to this meditation.

Make any adjustments that you need to now so that your body can drop into a deeply relaxing healing rest whilst you remain awake,

Present and aware.

Let your body receive and feel these words by the poet Nayira Wahid.

And I said to my body softly,

I want to be your friend.

It took a long breath and replied,

I have been waiting my whole life for this.

As the energies of your mind and body start to settle down,

I invite you to call forward your willingness to befriend your body.

Your willingness to give your body your full presence.

And your commitment to being a compassionate witness for whatever wants to be seen,

Heard and felt.

Take a moment to check in and notice,

With no judgement,

How you feel right now.

Not thinking about how you feel,

But feeling how you feel directly.

Let your body answer the question,

How do you really feel right now?

All feelings are welcome.

Nothing to change or get rid of.

Allow yourself to feel however you do right now.

Notice that your body is breathing.

Feel the subtle sensation at the tip of your nostrils as the breath comes in and as the breath leaves.

Let your breath go just a little deeper into your belly than normal and let the exhalation go with a long,

Soft,

Audible sigh through the mouth.

Take a few of these really slow,

Low,

Gentle breaths.

Without overstretching,

Forcing or pushing.

Your breath like a current of love,

Nourishing and massaging all the places within you that just need to breathe.

The breath creating space for each moment just as it is.

Breathing in and breathing out.

Inhaling and exhaling.

Deep breath in.

Long breath out.

As we journey around the body together now,

No effort or trying is required.

Let the sensations come to you.

Feeling each part and softening around any holding,

Tightness,

Clenching or any other sensations you feel.

Knowing that there's nothing you have to do or figure out.

Just noticing and feeling what's present is enough.

Feel where your body meets the surface beneath and let the weight of your whole body drop into that support.

Feel the weight of the head.

Let the weight go.

Whole face softening.

Skin releasing.

Eyes resting right back.

Space between eyebrows softening open.

The feeling behind eyes softening.

The muscle of your mind like a tight fist gently unfurling.

Expanding.

Forehead.

The outer ears.

The inner ears.

The inside of the mouth.

Jaw.

Back of the head.

Base of the skull.

Back of neck.

Shoulders.

The space between shoulders.

Upper arms.

Elbows.

Forearms.

Palms of hands.

Fingers.

Tips of fingers.

Space between fingers.

Heart beating.

Lungs breathing.

The area behind the heart.

Feeling what you feel.

Diaphragm.

Above the navel.

Behind the navel.

Beneath the navel.

A softening deep in the abdomen.

The whole spine.

Pelvis.

Hip joints.

Buttocks.

Shins.

Soles of feet.

Tips of toes.

Space between feet.

Between toes.

The whole body at once.

Does your body want to soften just a little more?

Notice any remaining tension in the whole body.

Feel it directly.

Be with the immediate sensations present right now.

Give the tension space.

Give it time.

Let the tension expand in awareness.

Then giving it all up.

Handing it over.

Releasing it down and out of the body.

In the silent space that follows.

Let yourself just be here.

Feeling everything.

But doing nothing.

And see if you can stay just feeling your body.

Gently coming back any time you leave.

Ever deeper layers of tension welcomed to rise.

Be felt and felt.

Fall away.

Welcome the feeling of your whole body once more.

The whole body alive with sensation.

Waves of vibration.

Whole body pulsating with life.

Muscles relaxed.

Skin relaxed.

Organs relaxed.

Whole body.

Within and without.

Relaxed.

Notice that your body is breathing.

And let your breath go just that little bit deeper again.

Inhaling down into the cave of your belly.

And letting the exhalation go.

With a long soft breath out.

Breathing in.

And breathing out.

Inhaling.

And exhaling.

Deep breath in.

Long breath out.

Whenever you're ready to come back.

Give your body permission to move in whatever way it would love to.

And as you move forward into your day.

Keep feeling your body as often as you remember.

Keep noticing when and where you're taking tension.

Internally or externally.

Notice when you're straining at the now.

When you feel an up and out energy arising within you.

Observe when your mind is re-running stories from the past.

Or worrying about the future.

Notice boredom.

Anticipation.

Or a constant pull to what's next as these energies arise.

And keep dropping down and in.

Keep softening back into a relaxed muscle body.

Over and over again.

Thank you for meditating with me.

I sincerely hope that this meditation is helpful in your life.

May you be well.

May you be happy.

And may you be at peace.

Reviews

Your meditations always lead me to deep healing, a sense of being held by the environment that I'm able to soften into. Thank you so much!

Amanda I just saw this new track and it is superb 👌. Some beautiful foci encouraging a gentle welcoming and acceptance, starting off with the simple yet profound words of the poem.
The metaphor of the breath as a channel of love is delightful. Every part of this meditation addresses much of how I need to lovingly 'be' with and for myself. I'm sure countless others will find a similar solace in this meditation.
It's wonderful to see how what you have experienced in the recent course is weaving into your offerings.
From my heart to yours as always. ❤️🙏❤️

Day 3 of 14 days straight. Wow I stayed awake all the way through 😄 . Some absolute gems - the extra focus all around the navel addresses my main area of tension (as I know it is for many people); 'feeling everything and doing nothing' - so important for a 'fixer' like me (and an area I've been addressing with my psychologist). As mentioned in the longer message to you Amanda, this mediation could offer a quantum leap of benefit to so many folks.
Love and gratitude 🙏 ❤️
Day 4. Nodded off a bit, though I still felt deeply. 🙏 Day 5 - wonderful.
Day 6 practice seemed to goby quickly. Loving the regularity 🥰
Day 7 and Charlie also loved it!
Sat out in the mild breeze for day 8. The earthiness added another lovely dimension ( and I stayed awake!😃)
🙏❤️
Day 9 and Charlie joined us. He slept right through and I nodded off toward the end. Each day becomes more somatic and less cerebral ❤️
Day 10. Took bit longer to unwind the edginess, but was settled by the end. Befriending my body a little more each day 🙏
Day 11 - 😴💤
Hola mi querida amiga, days 12, 13 and 14 felt like coming home! The practice had the beautiful combination of comfortable familiarity, and openness to something a little unique and explorative. The comfort of the framework created a safe space to feel and be with whatever the muscle body (and its family) presented at the time.
While the 14 days has completed, I feel that this practice is now a part of my homecoming and will weave into my ongoing practices. Amanda, I continued to be awed by your insightful creativity, wisdom and skill. 🙏🙏🙏❤️❤️❤️
Drawn back to this after just 4 days! So comforting to revisit as I continue to work on building a deeper friendship with my body.🙏💞
Today my body said to me, softly: I would like to come home to this meditation again. I took a slow breath and said: ahhh, yes!!! 😃🥰
Back home again! This sensational (literally and figuratively) meditation feels more powerful with each listening. Love and blessings dear friend 🧡 🙏

There was no mistaking my body's message this afternoon. It was singing out "let's return home to easeful rest with Relaxed Body Relaxed Mind" So glad I listened and had a second Amandagenic meditation for the day. Pure luxury! ❤️🙏
Used earbuds to listen today
Wow! It felt like the geographic mioles between us had dissolved 🙏❤️
Ideal again this afternoon as I have a few days by the water to ease the wound up nervous system. Great to see that every review is a five star 🌟 🙏❤️🙏
Mmmm, Ahhhh 🥰🙏
Treated myself to my favourite track today. 🙏❤️
Blissful again 🙏🫶. It's no surprise that this track still has a 5.0 rating after over 400 plays. ❤️

I agree with Andre, this is like a work of art. I've meditated with this over 25 times and, like a work of art, each time brings its own nuance, benefit and delight. Ever grateful my dear friend Amanda 🧡 🙏
The perfect way to prepare for a 4-day retreat I'll be going to tomorrow. 4 days of being a good friend to my body and lots of time to spend in your (and other's meditations) 🙏🫶❤️

Just wonderful.
I really needed help to arrive and feel my body, too much tension prevented me from connecting.
But with your gentle guidance I succeeded in landing in my body and my inner sensations. Really love your soft and well chosen words.
It means a lot to me that I have the security of your help in moments like this.
Thank you once again. 🙏

What a great meditation, thank you Amanda 🙏. I have been learning about how trapped emotions from past years, decades, can cause tensions and symptoms in the body. I feel such a calmness now 💕

So lovely and gentle 😁 thank you, just what I needed today 😉