Relax Lite

A simple relaxation meditation designed to guide the listener down into a deep state of physical and emotional relaxation.
Use this at any point to bring some relaxation into your day.
Suitable for all regardless of previous experience

Transcript

Hi,

I'm Andrew Johnson.

Take some time now to make sure that you're sitting comfortably.

Put your feet on the floor.

Put your hands on your lap.

Take a nice gentle deep breath in and out.

And just allow your eyes to close.

Just allow your eyes to gently close.

Take your mind on a little journey.

Down through your body.

Down through your legs.

Down into your feet.

And become aware of the weight of your feet on the floor.

And allow the muscles of your feet to relax.

Now you can give them a squeeze and let go.

Or you can simply just imagine them softening and loosening.

Whatever way you want to do it,

The muscles of your feet are starting to go limp and soft and slack.

Allow the feet to relax.

Up now into the calves.

Just doing the same thing once again.

Relaxing the muscles in your calves.

And up through your knees into the thighs.

Letting your thigh muscles switch off.

Allowing them to become limp and slack.

Up now into the stomach.

Releasing and relaxing your stomach muscles.

Now the muscles of your chest.

All the way down your back.

All the way down your sides.

Limp and soft and slack.

And relaxed.

Up into your neck now.

Letting the muscles around and behind your neck soften and loosen.

Limp and slack.

And down into the shoulders.

Imagine your shoulders dropping and softening.

Limp and slack.

And follow the relaxation down.

Down through your arms relaxing.

Down through the elbows.

Down through the wrists.

Down into the hands and fingers and thumbs.

Limp and soft.

And slack and relaxed.

Now loosen your jaw.

Wiggle it from side to side.

Relax your mouth and your tongue.

Relax the cheeks and the little muscles around your eyes.

You can even relax your forehead and your scalp.

So from the top of your head right down to your fingertips.

Right down to your feet and toes.

The muscles are soft and limp and slack.

As your muscles relax.

Very soon now they're going to start feeling a little heavier.

This heavy feeling starts when muscles begin to relax.

So do a quick scan down across your body now.

And notice which part of your body is starting to feel a little more relaxed.

A little heavier.

A little heavier.

Notice which part is becoming a little heavier.

And welcome and increase that heaviness.

Imagine it increasing.

And now imagine your entire body becoming heavier.

As if it's wanting to sink down deeper and deeper into the chair.

Just let your body go.

Heavier and heavier.

Heavier and heavier.

And now become aware of your breathing.

In and out.

In and out.

Notice the flow in and down into your lungs.

And back up and out.

Notice the difference in temperature between the in breath and the out breath.

And if it feels comfortable for you.

If it feels natural.

Take your breathing a little deeper down within you.

Right down into the stomach.

Let your stomach rise and fall.

As you breathe in and out.

And notice how as you breathe out it's as if you're relaxing a little more.

As if all the muscles in your body are loosening and relaxing just a little more as you breathe out.

Spend a few moments now.

Allowing each out breath to take you a little deeper and deeper relax.

In a few moments you'll hear me count down from 10 to 1.

And with each descending number between 10 and 1 just allow yourself to relax a little more.

Maybe even relaxing one tenth deeper with each slow descending number.

Each descending number helps you to drift a little deeper.

A little heavier.

A little more comfortable too.

So ready.

10.

9.

Deeper and deeper relax.

8.

7.

Moving down.

6.

Deeper and deeper.

5.

4.

Doing wonderfully.

3.

1.

And 1.

All the way down.

Deep down relaxed.

Heavy.

Comfortable.

Relaxed.

And now notice how easy that has become.

How easy the relaxation has been.

How simple.

How easy.

How relaxed.

Even in this short time your breathing has got slower.

And because of this short relaxation afterwards your mind is calmer and clearer.

You have greater concentration.

Your nerves are stronger and steadier.

And your body remains more relaxed.

And you are so much more relaxed with practice.

More relaxed not only in your body but more relaxed about yourself.

If your mind wanders off.

Just drift back to your breathing.

And allow each exhalation,

Each out breath to take you deeper and deeper relaxed.

In a few moments you will hear me count slowly from 1 to 10.

As I count up from 1 to 10 you are becoming more alive,

More awake,

More energized,

More alert.

At 5 wiggle your fingers and toes.

At 8 gently open your eyes.

And at 10 you are fully back.

Wide awake.

Rested and relaxed.

Bringing back a lovely sense of happiness.

Relaxation.

Feeling refreshed and recharged.

So at 5 wiggle your fingers and toes.

At 8 gently open your eyes.

And at 10 fully back.

Rested,

Refreshed and relaxed.

So ready.

1 2 3 Coming back up.

4 5 Wiggle your fingers and toes.

Coming back up.

That's right.

6 7 8 Eyes gently open.

9 10 Fully back.

Fully awake.

Fully aware.

Fully awake.

Reviews

My favorite go to daily quick relaxation to reset my mind and body

Brilliant mid-afternoon break, thank you 💙
Your voice (and lovely Scottish brogue) are so hypnotic, I could listen to you read the newspaper
Thank you
🏴󠁧󠁢󠁳󠁣󠁴󠁿

My fave is body and breathing with Andrew. Not too much analysis for mindfulness, saving teaching-learning for other types of tracks. My own personal twist is exchanging some words. For instance, I respond with greater ease and letting go using the word lighter rather than heavier. Overall, this is a lovely one now in my faves file.

Dearest Andrew I can't ever thank you enough for your wonderful meditation practices. This was wonderful, just like every other one.

Andrew is always my “fallback“ guy. In other words, I can always count on him to have an excellent meditation for me. Comforting voice, Charmin accent, great message, well executed. Thank you.

Was helpful in relaxing my body and lifting my mood too. Thank you!

I love your meditations, they help me so much. They are similar to hypnosis. Thank you 💜

Always enjoy your voice and recordings - very soothing. And they work!!!

I love that we go into the depths of relaxation but also get to gently be guided back to the waking world at the end. I feel refreshed.

Did feel relaxed as well as more alert after this. Thank you.

Easy to follow and really D-E-E-P relaxation of body and mind.

Very effective meditation for both relaxing and energizing. Thank you!

Calm and restful way to start my day. My sleeping hasn't been very restful and you help me to reframe my thinking and realign my body. Thank you.

Excellent way to relax. I like that this you can do this without tensing your muscles as this is something I cannot physically do. Learning to bring my attention towards part of my body on the inhale and release/relax on the exhale was a game changer for me in terms of progressive relaxation.

Very relaxing short meditation that does leave you feeling calm but energized.

Lovely, very relaxing, just what I needed midday today

Fabulous, as Andrew's meditations always are! Thank you 😊

I loved how easy you made relaxing just when I needed it most. Thank you!

Great! Only one quibble was that the volume at the end was too loud. The idea is to awaken, but it felt too jarring. Otherwise, a most soothing voice, an excellent meditation, thank you.

Lovely mid afternoon relaxing meditation! Just what I needed. Thank you!🙏🏼❤️