Hi I'm Angie Hilton and welcome to Quik Calm.
This is a great meditation to do when you only have five minutes and you want to get rid of as much tension,
Anxiety and stress as possible.
So find yourself somewhere quiet where you won't be distracted and when you're ready you can close your eyes.
Start by taking a nice deep breath through the nose and releasing it.
Let's do it again,
This time hold the breath at the top for as long as you can and breathing in through the nose,
Hold it and relax.
We're going to do the same one more time but this time when we hold our breath we're also going to tense up our whole body as much as we can.
So breathing in,
Hold it and tense up all your muscles as many as you can,
Your arms,
Legs,
Feet,
Hands,
Hold it and relax.
Letting go of all the tension,
Just let your breathing return to normal.
Now let's take our attention to specific body parts.
We're going to start with the right arm,
I want you to take a nice deep breath,
Hold it and tense up that right arm,
Hand,
Bicep,
Forearm as much as you can,
Holding on as strong as you can and release.
Letting it go,
Feeling all that tension draining out of your right arm.
Now let's try the same with the left arm.
So breathing in,
Nice deep breath through the nose,
Holding it and tense up all the muscles of the left arm,
Hand,
Forearm,
Bicep,
Shoulder and relax.
Let it out slowly,
Feeling all that tension draining out through your fingertips.
Both arms feeling heavier now.
Now we'll take our attention to our right leg,
We're going to do the same thing.
So we'll be breathing in through the nose,
Holding it and as we tense up the muscle and then releasing it.
So let's do that together.
Breathing in through the nose,
Tense up that right leg,
Upper leg,
Lower leg,
Foot,
Holding that breath,
Holding,
Holding,
Holding and relax.
Letting that tension drain out of the right leg and into the ground.
Now your right arm,
Left arm and right leg are feeling heavier and more relaxed.
Let's do the same with the left leg.
So breathing in,
Hold it and tense up that left leg as much as you can,
Upper leg,
Lower leg,
Foot,
Holding,
Holding,
Holding and let go with a sigh.
Now you'll notice that both arms,
Both legs are feeling heavier and more relaxed than they were before.
Now let's see if we can relax the centre of our body,
Our face,
Head and torso.
So let's try that.
Breathing in,
Holding,
Tensing up your face muscles,
Shoulders,
Chest,
Torso and relax.
Now just let your breathing return to normal.
Notice everything feeling that little bit more calm and relaxed,
Your energy has settled down.
With every breath just notice yourself sinking further and further into the chair.
Now take a deep breath in through the nose and out through the mouth with a sigh.
You can wriggle your fingers and toes and when you're ready you can open your eyes.
