Releasing Tension / A Guided Restorative Yoga Meditation

Not your typical meditation. This is a guided restorative yoga session done mostly lying down, moving slowly from one gentle floor-based shape to the next. Ideal for the end of the day, in your bed or on a mat, when the body is ready to finally let go. Restorative yoga works with the connective tissues of the body: the fascia, the joints, the deep layers that hold stress long after the moment has passed. By staying in supported shapes and breathing slowly, the nervous system begins to shift out of tension and into rest. This practice moves through the hips, lower back, and shoulders — the places where stress most commonly accumulates. No experience with yoga needed. All you need is a pillow or two, and a quiet place to lie down.
Good for: stress relief, tension release, muscle relaxation, restorative yoga, yin yoga, nervous system regulation, anxiety relief, body scan, end of day, sleep preparation, hips and shoulders, deep relaxation, guided movement meditation

Transcript

Hello and welcome. Today we are doing a special kind of meditation. We will combine gentle movement with quiet attention, Simply noticing what is happening inside your body as we move through a few restorative shapes. You don't need to worry about doing everything right. All you need to do is listen to my guidance and let your body follow in whatever way feels comfortable today. Find a place where you can fully relax. This might be a bed or yoga mat on the floor. Before we begin, Gather two or three pillows, Maybe a bolster if you have one, So your body can be as comfortable and supported as possible. We will begin seated and gradually make our way laying down. So if you haven't already, Sit comfortably. Allow your hands to rest wherever they feel natural. Lengthen gently through the spine as if the crown of your head is floating softly toward the ceiling and if it feels comfortable, Close your eyes. You can even use an eye mask. Right now, In this moment, There is nothing to do. Nothing to fix, For this next few minutes you don't need to solve anything. You can just be. You can be present, As you are, Without judgment, Without labels. Notice how it feels when you disconnect from the outer world and reconnect to your true self. Feel the weight of your body being supported And now slowly bring the soles of your feet together. And allow your knees to open out to the sides. You can use some pillows under your thighs to allow them to rest without strain. If that doesn't feel comfortable today, Simply place both feet on the floor with your knees bent in parallel. Take a pillow and place it on top of your feet or maybe just hug it and when you're ready begin to slowly fold forward. No rush, Just let your spine soften one vertebra at a time and allow your head to become heavy. Maybe it rests on your feet, On the pillows, Or simply hangs, Or it naturally arrives. But the best is to have your head supported, Because this way your neck and upper back will benefit more. Maybe you rest your elbows on your thighs and use your hands to support your head if it doesn't come lower. Bring all of your attention to your back, The space between your shoulder blades, The muscles around your shoulders. Notice how they feel right now. Just feeling without judgement. As you inhale, Feel your back gently expand. Notice the breath creating a little more space between the ribs, Between the shoulder blades, Across the upper back. Into the places that often stay tight As you exhale, Allow your upper body become a little heavier. Let go of the effort of holding yourself up. Allow your whole body to release and let go. If your mind begins to wander, Simply come back to the feeling of your breath. Moving through your back. This might be the most challenging part of today's practice. Not because of the shape, But because staying still can feel unfamiliar. See if you can stay with yourself, Just one breath at a time. And when you're ready, Very slowly begin to roll yourself back up first, And then roll your back down, One vertebra at a time. Lower yourself all the way down and then gently extend your legs in front of you. Take a breath here. And now draw your right knee toward your chest. Wrap your hands around your shin. Behind the thigh There is no need to pull. Simply let the light come toward you. Feel the gentle release through the lower back. Your right hip, Your glute. Take another slow breath. Hand keeping the right knee bent, Guided across your body toward the left. Allow both shoulders to become heavy. Feel free to use pillows to make this shape as comfortable as possible if you need to reach out to them slowly without rush. Maybe place them to your left to support the right knee. Open your arms wide if it feels good. Take a nice deep inhale here. And release fully on the exhale, Allowing the whole body to relax. Let the gravity do the work, There is nothing to force. Simply breathe. And notice the gentle twist through your spine. The stretcher on the waist. The hips, The chest. Notice your belly gently moving as you breathe. And now bring the right knee back through the center and carefully open out to the right. Place the sole of your right foot against the inside of your left thigh and allow the knee to rest wherever it naturally falls, Using as many pillows as needed to make it feel really good. Feel the inner hip slowly soften. Place your hands on your belly or chest keeping the arms relaxed and elbows supported. Just observe how your hands gently rise and fall. The body is relaxing. Nothing to push, Nothing to achieve. Just breathing. And now bring the right leg back to center and extend it. Now hug your left knee into your chest, Again holding gently, Noticing the lower back. The left hip. The places that begin to soften when you stop asking them to hold so much. And guide the left knee across to the right side. Arms open. Shoulders heavy. Use pillows or props if you need to. Breathe slowly. Let the weight of the leg create the stretch. And feel this twist without effort. And remember that if any thoughts arrive to your head, Just acknowledge that and gently return your attention back into your sensations. Back into your breathing. And now bring the left knee back to center and open it comfortably out to the side. Rest the foot against the inner thigh or lower leg for a client tree pose. Allow the muscles around the inner hip to soften and stay with your breath, Noticing the gentle opening in your left hip. Feel your body's support. And feel how your body moves with your breath. You can place your hands on your belly and just watch them moving as you breathe. And now slowly return the left knee back to center and bring both knees into your chest. Wrap your arms around your legs and if it feels nice just gently rock from side to side. Like you are giving your lower back a nice massage. Take one more full breath here. And then slowly release, Extend both legs long. And let your feet fall open naturally. Place your both hands on your belly. Close your eyes if they have been opened. There is nothing left to do. Simply feel your hands rise with each inhale. And gently fall with each exhale. Let your breath stay slow. Natural. And allow your body a few quiet moments to settle. Feel that support beneath you. Feel your breath moving. Feel your body here. Notice your legs. And relax them, Relax your feet, Relax your toes. Lower legs and upper legs. Relax your pelvis. Relax your torso, The back and the chest and the belly. Relax your arms. Upper arms and lower arms. Relax your neck. Relax your head. Relax your face, Soften your forehead, Your eyebrows, Your eyes, Your cheekbones and cheeks. Relax your lips. The whole face is relaxed. And the whole body is relaxed. Enjoy this stillness. Just be. Here and now. Notice how it feels here. When you don't need to rush anywhere. Where you don't need to pretend being someone else. When your only job is to stay relaxed and feel your body. Remember this moment and remember this feeling. Take one more slow inhale and a long gentle exhale. And very slowly Begin to wiggle your fingers, Your toes adding more movement and getting back to your day. Thank you for practicing with me today.