Hi and welcome.
Thank you for joining me in today's meditation.
This guided progressive muscle relaxation practice is specifically written for athletes.
It is designed to help you relax and let go of tension and stress that you may be holding in the body,
Whilst also calming the mind by giving it something to focus on.
So let's get started by getting into a comfortable posture.
You can be seated,
Lying down or resting on a yoga mat.
Just do whatever is best for you at this very moment.
Keep in mind that each meditation practice is different,
As each time you meditate you will have a different mood,
Different needs and different intentions.
So ask yourself now why you chose this meditation and what it is that you need from this practice.
Good,
Now let this intention sink into your heart.
Then focusing on the body,
Make any adjustments necessary.
Remember comfort is queen.
Maybe you'd like to loosen any tight active wear so that there are no restrictions for you to breathe.
Maybe grab a pillow or a blanket.
Maybe loosen your hair tie so that the skin on your scalp can relax too.
Then allow your entire body to settle in,
Giving yourself permission to relax and unwind.
And start to slow down your breathing.
Calming your mind,
One breath at a time.
Now together let's take a long deep breath in and exhaling effortlessly.
Let's do that again.
Inhaling deep into the belly and exhaling letting it all go.
Now let your breath be natural and organic.
Let it be without wanting to change or adjust it.
One of the body's reactions to stress and anxiety is muscle tension.
Stress can make your entire body feel tense,
Sore,
Achy and even exhausted.
This tension is a natural process as it helps our bodies prepare for potentially dangerous situations.
Even though some of those situations may not actually be dangerous,
Our bodies respond in the same way.
Sometimes we don't even notice how our muscles become tense.
Perhaps you clench your teeth so you feel that your jaw is tight or maybe your shoulders and neck become stiff.
Perhaps you have a frown that has become part of your expression.
To help reduce this muscle tension we use a technique called progressive muscle relaxation.
In this exercise we tense up particular muscles and then relax them.
When the tension is released you may feel something like a warm glow or a tingle.
Initially this may feel uncomfortable and it might require considerable effort and focus.
Just know that it will get easier by practice.
The more you come back to this meditation the easier it will become.
This meditation is a great way to become aware of muscle tension that you are holding in your body and it is also a great way to send you off into a deep relaxing sleep.
So here we go.
As you breathe in deliberately and gently tense the muscles in your hands,
Clenching or making a fist.
Really feel the tension in your muscles.
Notice what this feels like.
How does it feel in your body?
How does it feel deep inside your body?
Good.
Then while you exhale fully relax the tensed muscles.
Focus on the changing sensations.
If it helps picture feelings of stress leaving the body.
Notice the difference between tension and relaxation.
Now shift your awareness to your wrists and forearms.
Tensing the muscles by extending and bending your hands back at the wrist.
Hold it.
Pay attention to the sensation and as you exhale relax your wrists and forearms.
Notice what it feels like.
Bring your awareness to your biceps and upper arm.
Make a fist and bend your arms at the elbows,
Flexing your biceps.
Hold this.
Then as you exhale slowly relax all these muscles.
Noticing the sensations in the biceps.
Now bring your awareness to your shoulders.
As you inhale shrug your shoulders by raising them towards your ears.
Hold it and pay attention to what it feels like.
And as you exhale let your shoulders relax and glide down.
Now shift your awareness to your forehead.
As you inhale wrinkle into a deep frown.
Hold it and notice the feelings in your face.
And slowly exhale,
Relaxing the muscles of the forehead.
Then shift your awareness to your eyes and the bridge of your nose.
As you inhale close your eyes as tightly as possible.
Hold it and notice what all these small muscles around your eyes are doing and what they feel like.
Then slowly exhale,
Relaxing all the muscles.
Then shift your awareness to the cheeks and jaw.
As you inhale smile as widely as you can.
Hold it and pay attention to these sensations on your skin.
And as you exhale slowly relax the cheeks and jaw,
Letting all muscles go slack.
Now bring your awareness to the mouth area.
As you inhale press your lips tightly together and check your face for tension.
Hold it,
Paying specific attention to what it feels like to feel your lips pressed tightly.
Then slowly exhale,
Relaxing the mouth completely.
Now bring your awareness to the back of the neck.
As you inhale press the back of your head against your support,
The chair headrest or the floor.
As you exhale slowly relax the neck.
Then shift your awareness to the front of the neck.
Your next inhale touch your chin to your chest,
But avoid creating tension in your neck.
And exhale and slowly relax the neck,
Paying attention to the sensations that you feel.
Then shift your awareness to the chest.
Take a deep breath in and hold it.
Exhale when you are ready.
Now shift your awareness to your back.
Next inhale arch your back up and away from the floor or the chair.
Hold it for as long as feels comfortable.
And as you exhale relax the back and all the muscles.
Then bring your awareness to your stomach.
Your next inhale suck into a tight knot.
Check your chest and stomach for any tension.
And slowly exhaling,
Relaxing the stomach.
Then shift your awareness to your hips and buttocks.
On your next inhale press your buttocks together tightly.
Hold it,
Paying specific attention to what this sensation feels like.
Exhale and relax the hips and buttocks.
Shift your awareness to your thigh.
Next inhale cleanse your thighs together.
Hold it,
Paying attention to the sensations in your upper leg.
Slowly exhale,
Relaxing the upper legs completely.
Now shift your awareness to the lower legs.
On your next inhale point your toes towards your face.
Then point your toes away and curl them down at the same time.
Slowly exhale,
Relaxing the lower legs completely.
Good work.
Allow yourself to soak up this deep feeling of relaxation.
Feeling your entire body all the way from the top of your head down to the soles of your feet.
Knowing that you are safe and that you are fully supported by Mother Earth beneath you.
Welcoming this heaviness in you.
Observing what this relaxed feeling does to you.
Giving thanks to yourself for making time to focus on your health.
I'm going to leave you here so that you can absorb this deep feeling of relaxation a little longer.
