Hi,
And welcome to this guided meditation for deep relaxation.
Resting deeply helps to revitalize your mental and physical well-being,
So go ahead and make yourself comfortable.
You can be in a seated position,
Or if you prefer,
You can lay down.
Tuning out of the busyness that surrounds us in modern day life helps us to find focus and clarity,
To bring out the best in us.
Now as you are settling in,
Allow yourself to make any adjustments as you need.
If it feels good for you,
Softly close your eyes,
Or keep them open with a soft gaze downward.
Take a deep breath in through the nose,
Then exhale slowly,
Emptying out your lungs,
Inhaling deeply,
Filling the belly and the chest,
Exhaling slowly,
Good.
Now just allow the breath to settle,
Observing the natural flow of the inhale and the exhale.
Notice how the belly rises as you inhale,
And notice the belly drop as you exhale.
Now I want you to try and find a place of stillness,
See if you can resist the urge to move or wiggle.
It might help if you visualize,
Just like when you were a young child playing hide and seek.
I want you to imagine that you are hiding,
Being so still that nobody can hear you.
If you do feel the urge to move or wiggle,
Ask yourself mindfully if this movement is really necessary,
Just see if you can allow yourself this moment of full stillness.
Now shift your attention to your feet.
Mindfully connect to the sensations in the feet,
Notice how the feet are resting,
Notice the surface beneath the soles of your feet,
What can you feel?
Perhaps do you feel the cool air,
Or you feel where your heels are connected to the ground,
Maybe you feel your socks hugging your feet,
Or maybe you notice that space between your toes.
Give your feet full permission to rest,
Letting them flop out to the sides,
Letting them just be.
Then bring your awareness up to your calves,
Noticing the muscles in the calves,
And giving them full permission to relax.
Notice your shins,
And notice the skin that stretches from the top of the feet to the shins to the back of the calves,
And just let everything go slack.
Then bring your awareness to the knees,
Letting the kneecaps relax,
Relaxing the space behind the knee,
And feeling the skin on the knees soften.
Then shift your awareness up to the quads and the hamstrings,
Paying specific attention to the skin that wraps around your legs,
Letting the skin and the muscles fully relax,
Feeling where the upper leg touches the surface beneath you,
Feeling any sensations,
And just letting it be.
Then shift your awareness to the glutes and the sit bones,
And just notice what you feel in this area,
Does it feel warm or cool,
And if there is any tension,
See if you can let go of that tension by breathing into that area,
And if you don't feel anything at all,
That is completely okay.
Now bring your awareness to the front of the hips,
Noticing the hip bones,
Relaxing all the muscles in the pelvic area,
Then shift your awareness to the belly,
What does it feel like,
Are you holding any tension here,
What do you feel inside your belly,
Is there any tension,
Any stress or anxiety,
Or feelings of happiness and joy and contentment,
Or maybe you don't feel anything at all,
And that's completely okay,
Just be an observer to the feelings and sensations within you,
Shift your awareness to the rib cage now,
Noticing the gentle rising and falling each time you breathe in and breathe out.
Now bring your awareness to the chest and the shoulders,
Relaxing all the muscles in this area,
Letting go of tension,
Allowing the shoulders to slide down naturally,
Relaxing the traps,
The muscles that hold up the shoulders,
Consciously relax them.
Now bring your awareness to the length of your back,
Noticing the area from the base of the spine,
All the way up to the top of the spine,
Near the base of the skull,
Feel the entire length of your back,
Notice the feelings and sensations in this area,
And as you bring awareness to the skin of the back,
I want you to relax every single bit of it,
Relaxing the skin,
The back of the neck,
In and around the shoulders,
Relaxing the skin in the middle of the back,
The lower back,
And feeling a deep sense of calm and grounding come over you.
Now bring your awareness to your arms,
Notice where your arms begin and where they end,
Feeling the entire length of the arm,
All the way from the shoulder,
To the upper arm,
To the elbow,
Forearms,
Wrists,
Hands,
Palm of the hands,
And each individual finger,
Allowing every single part to be completely at ease,
Relaxing all the muscles in the arms and the hands,
Then shift your awareness to the throat,
Jaw,
And neck area,
Letting go of any tension you might be holding here,
Unclench the jaw,
And just let your tongue rest in the base of the mouth,
Feel the skin on the face,
And let it go completely slack,
Without any expressions on your face,
Relaxing the muscles of the cheeks,
The muscles around the eyes,
All the way from underneath the eyes,
To the side of the eyes,
All the way to the eyebrows,
And relaxing the space between the eyebrows,
Relaxing the forehead,
And letting go of all your worries,
Now as you shift your awareness to the top of the head,
Allow all the muscles in that area to be soft and relaxed,
Now go ahead and take a few moments on your own,
To soak up this deep feeling of rest and relaxation,
Good,
Now I want you to imagine that there is a golden orb above your head,
This orb is shimmering and shining with illuminated golden light,
And as you deepen your breath,
Your entire body is being washed over by waves of this golden healing light,
Touching every bit of you,
You see your body being touched by golden light,
From the crown of your head,
Washing over your face,
Down your neck,
Washing over your shoulders,
Down the arms,
The torso,
Glutes and hips,
Upper legs,
Knees,
Lower legs,
And feet,
Now your entire body is brimming with this golden light,
Invigorating every single part of your body,
Energizing you,
Uplifting you,
Filling you with positive feelings,
As you continue to breathe deeply,
In through the nose,
And out through the mouth,
In through the nose,
And out through the mouth,
Now I want you to bring yourself back to the present moment,
As you feel your body brimming with great health,
Great optimism,
Feeling uplifted,
Gently wiggle your fingers,
Wiggle your toes,
And when you are ready,
Open up your eyes,
Feeling energized,
Reinvigorated,
And deeply refreshed,
I hope you enjoy this meditation,
Thank you for listening and have a wonderful day.
