Relaxation Break

Press pause on your day, lie down, and enjoy a mini relaxation break. During this 15-minute session, you'll connect to your body and breath, melt away stress and tension, and align with a sense of inner fluidity and resiliency that you can bring with you into the rest of your day.

Transcript

Hello,

Thank you for joining me for this mini relaxation session.

So if you are able to lie down on your back,

Please do so,

But of course you can do this sitting upright if you don't have space to lay down right now.

But if possible,

Lie down on your back and if you need a pillow beneath your head or a pillow boosting up your knees just for comfort,

Go ahead and do that.

Otherwise you can allow your body to rest into what's often called corpse pose or Savasana in yoga.

Where you're lying flat on your back and your legs are stretched out long,

Your feet are at least hip distance apart or even wider apart than that,

And your arms are stretched down alongside your body,

Maybe resting about 45 degrees out from your torso.

And if it feels right to roll your palms open towards the sky,

Please do so.

And then just a really gentle tuck of the chin feeling the back of the neck lengthen and maybe you even wiggle your shoulder blades underneath the body a bit more.

So you're coming into this very symmetrical balanced position.

And sometimes it's nice when you first arrive to just let your feet kind of windshield wipe in and out.

So your toes turn in towards each other,

Internally rotating your legs and then just letting your toes flop out away from each other,

Opening the inner ankles,

Maybe doing that a few times back and forth,

Helping the legs begin to release and let go.

And noticing the hands and the arms can let go of that movement in your legs and feet and draw the fingers into the palms,

Gather the thumbs around the fingers and just make fists for a moment and then stretch your fingers out really long,

Just feeling even the arms maybe lengthening.

Take a breath in and then as you exhale just let the hands release,

Let your arms rest into the floor,

And you might even notice that the fingers just naturally curl in towards the palms in a really soft relaxed way.

And then just feel the back of your head melting down into the floor.

You could imagine the back of the head is resting on a bag of beans or rice and just imagining how your head would melt down into that bag of rice,

Imprinting the shape of your skull,

The back of your skull,

Down into that bag of rice.

Imagine your skeleton,

Your bones,

And how your bones are resting towards the earth.

And begin to tune into your breath here and just noticing with your body in this still place how the breath is moving inside of you.

And just begin to slow that breath down.

Maybe you can sense the breath passing over the upper lip as you draw it in through your nose.

And then sensing the subtlety of the breath as you breathe out through your nose.

Maybe you can feel the warmth of the breath as it leaves your body.

Being soothed by this breath and really allowing your body to just be still.

This position,

This neutral symmetrical balanced position that you've placed your body in,

Helps us come into a deeply restorative state when we hold it for just a bit of time.

Just resting in stillness here and breathing.

Our bodies,

While we experience them as very physical and solid often,

We actually hold quite a bit of water inside of us.

Our bodies are quite fluid on the inside.

Some say up to 85 or 90 percent fluid on the inside.

Notice what your experience of your body is right now.

It feels dense and heavy and solid or if you feel tapped into your inner fluid body.

And see if you can really lean into this sense of water existing on the inside.

And letting this element of water support a softening of tension.

A little bit of movement through areas that feel stuck,

Stiff or tight.

The element of water inside of us,

As it becomes activated,

As we sense into its flow,

Can help restore our emotional body.

Inviting emotions that maybe have been backed up inside of us to move so they can be felt and so they can be resolved and released.

So taking maybe five more breaths.

Really sensing that breath flowing in and out of your still body.

And holding this aspect of water,

The water inside your body,

Holding it in your awareness.

Allowing this inner flow,

This inner water to release tension.

To help you feel and move through any backed up emotions so that you can be a little lighter as you move out into the rest of your day.

So that you can feel a bit more relaxed and in the flow for the remainder of your day.

Taking one more slow breath in through the nose,

Out through the nose.

And then once again notice your feet.

Maybe give your toes a little wiggle.

And then again windshield wiping your feet.

Letting the toes rock in towards each other and then letting the toes fall out away from each other.

And feeling that generating movement all the way up into the hips.

And then notice your hands and just give a little wiggle to the fingers.

Maybe stretching out long through the fingers and the arms.

Or possibly taking the arms and reaching them overhead if you have space and stretching through the toes at the same time.

Take a deep breath in as you wake up your whole self.

And maybe sigh it out through an open mouth.

And if you are ready to rise up and move into the rest of your day,

Just slide over to one side and begin to come all the way up to sit.

And once you're sitting,

You can bring your palms to press at the front of your chest or rest your hands over your heart.

Bow your head,

Chin to your chest.

Taking a quiet moment of gratitude for giving yourself this time today.

Investing in your well-being,

Investing in your relaxation.

Giving yourself this gift of self-care,

Me time.

Have a beautiful,

Peaceful rest of your day.

Reviews

Inner water was a beautiful metaphor for calming the body. Thank you. 💕🌊

Very beautiful and relaxing 😎 That helped to change my mood 😊Thank you Amy 🥰

Loved that thank you, felt almost tearful with something starting to release. Will return 🙏😊

Thank you for the peaceful time 🙏🏻

Relaxing

So restorative! Thank you, I enjoyed this so much!

Excellent!

Lovely!

Very nice,thank you!
Wonderful restful and relaxing!
Namaste 🙏🏻🙏🏻🙏🏻

Really nice

Thank you Amy, that was great I love your calm gentle voice.

Great body scan

It's amazing that such a short meditation can get you so relaxed. Every time I listen to it I find myself floating as the sensations of my body fade away. A wonderful relaxation break for any time of the day.