Deep Relaxation Guided Exercise

Relax your body, focus the mind and experience inner peace. Listen to this practice to reach a state of deep relaxation, guiding you to a deeper sense of meditation and a higher state of relaxation. Be aware of the activity of your mind, let go of judgment, and just follow the guidance as best you can.

Transcript

Deep relaxation exercise.

This guided meditation on the breath will help you learn to simply be and to look within yourself with mindfulness and come into a very deep state of relaxation.

What you'll be doing is becoming aware of each passing moment and just accepting what is happening within you,

Seeing it as it is.

Let go of the tendency of wanting things to be different from how they are and allowing things to be exactly as you find them.

Being aware of the activity of your mind,

Letting go of judgments and critical thoughts as they arise and just following the guidance the best you can.

Using your breath as an anchor to focus your attention,

To bring you back to this present moment.

Whenever you notice that your mind is becoming absorbed or reactive,

Using your breath to help you tune into a state of relaxed awareness.

Lying down in a warm and peaceful place,

Inviting you to gently close your eyes,

Bring your arms alongside your body,

Your feet falling away from each other.

Bring your awareness to your breath.

Experience it as the breath and air moves in and out of your body and noticing your stomach and feeling the sensations there as your breath comes into your body and feeling your stomach gently expanding.

Then noticing your belly gently falling with your breath as it comes out of your body and following the rhythmic movement of each breath,

The rise and fall of your belly and letting go deeper and deeper on every out breath.

Allowing your body to become heavy as it sinks a little deeper into relaxation.

Bringing your full attention to each breath in each moment.

Bring your awareness to your feet,

Becoming aware of whatever sensations are there.

As you breathe in,

Imagining your breath moving all the way down your feet.

And when your breath comes to your feet,

Begin your out breath and let it move all the way up your body and out your nose.

Becoming aware of your shins and calf muscles and the sensations in your lower legs.

Experiencing and accepting what you feel here and breathing in and out.

Moving now to your thighs and if there's any tension just noticing that.

Breathing in and out from the thighs.

Shifting your awareness to your pelvis from one hip to another.

Noticing your buttocks in contact with your clothes or whatever surface you are laying on.

Becoming aware of the regions of your genitals and whatever sensations or lack of sensations you are experiencing.

Directing your breath down into your pelvis.

Breathing with the entirety of your pelvis.

And as you breathe out,

Moving the breath back down through your body and out through your nose.

Letting your pelvis soften and release all the tension as you sink even deeper and deeper.

Totally present in each moment,

Content to just be.

Bring your awareness now to your lower back.

And just experiencing your back as it is.

Letting your breath flow and move into every part of your lower back.

On the inhale and as the exhale just letting go of any tension or tightness.

Any holding and just flow out as much as it will.

Moving up to your upper back.

Just feeling the sensations of your upper back.

You may even feel your ribcage in back as well as in the front.

Expanding into your breath and any tightness.

Fatigue or discomfort in this part of your body.

Just letting them dissolve and move out with the out-breath as you sink a little deeper and deeper.

And now shifting your attention to your belly again and experiencing the rising and falling of your belly as you breathe.

Tuning into the rhythmic breathing of your heart within your chest.

Just experiencing your chest and your belly as you lie here.

The muscles on the chest wall.

The breath.

The entirety of the front of your body.

Moving your attention now to your fingertips and to both hands.

Just becoming aware of the sensations now in the fingertips and your thumbs.

Where you may feel some pulsations from the blood flow.

Just feeling your fingers and expand your awareness to include the palms of your hands and the backs of your hands and your wrists.

And here again perhaps picking up on the pulsations of the arteries in your wrists as the blood flows to and from your hands.

And becoming aware as well of the forearms and the elbows.

Allowing the field of your awareness to include now the upper arms.

Right up to your shoulders.

Just expanding your shoulders and if there's any tension,

Breathing into your shoulders and arms.

And letting that tension dissolve as you breathe out.

Letting go of the tension on a deeper level.

All the way to your fingertips,

Right through to your shoulders as you sink even deeper and deeper into a state of relaxed awareness.

Just being present in this moment.

Letting go of whatever thoughts come up or whatever impulses to move and just experiencing yourself in this moment.

And now focus your attention on your neck and throat and feel this part of your body.

Experiencing what it feels like perhaps when you swallow and when you breathe and let go.

Becoming aware of your face now.

Being on your jaw and your chin,

Just experiencing them as they are.

Becoming aware of your lips and your mouth.

Being aware of your cheeks and your nose.

Feeling the breath as it moves in and out the nostrils.

Being aware of your eyes and the entire region around the eyes and eyelids.

And if there's any tension,

Letting it leave as the breath does.

And now the forehead,

Letting it soften to let go of any stored emotions.

And then to the temples.

And if you sense any emotional association with the temples or feelings in your face,

Just be aware of that.

Breathing in and letting the face dissolve into relaxation and stillness.

And now becoming aware of your ears and back and top of your head.

And letting your whole face and head relax.

For now just letting it be as it is.

Letting it be still,

Relaxed and at peace.

Now letting your breath move through your entire body in whatever way feels natural for you.

All of your muscles in a deep state of relaxation.

And your mind simply aware of this energy and this flow of breath.

Experiencing your entire body breathing.

Sinking deeper and deeper into a state of stillness and deep relaxation.

Feeling yourself to feel whole and the true being of love and light that you are.

Feel the nurturing,

Support and love that comes from the earth.

Feeling yourself at one with all of nature and knowing that everything comes to you exactly as you need it.

Your love,

Your light,

Your pure consciousness.

Feel how the gentle rhythm of your heart beats in time with all of nature.

And know now that you are always loved and supported.

Affirm to yourself right now,

I love and accept myself exactly as I am.

Feeling the wonderful sense of belonging that comes from being part of all that is around you and by allowing the love to flow from your own heart through your body and then extending out to all of those around you.

Know that what you give out returns to you multiplied and that you will never run out.

Bring your awareness back to your whole body.

Feeling the entire length of it.

Gently wiggling your toes and fingers.

Feeling this calmness and this centeredness to remain with you when you move.

Reviews

Felt fully supported. Beautiful voice, pace and pitched. Thank you.