Hello,
And welcome to your relaxing meditation.
My name is Brenda,
And I will be guiding you today.
For this session,
We're going to intentionally try to relax our body and our mind by using breath,
A little bit of movement,
Some imagery,
And simply our intention.
And so before we even get fully started,
How about we set an intention for ourselves and say,
I am relaxing for these next few moments.
Maybe you repeat that silently to yourself,
Or even as just a nice little whisper to yourself.
Good.
And then let's go ahead and start to make our way into our session where we find our position or our seat.
And that seat can either be sitting up in a chair with your spine,
Nice and long,
Perhaps relaxing back onto the reclining chair or the spine of the chair.
Or that might mean you choose to sit down to the floor.
That can be placed with a cushion underneath you,
Your legs folded inside or extended out long.
And as you gravitate towards one today,
Begin to gently close your eyes or look down to the floor with your eyes a bit open if that feels more comfortable for you.
And take a nice big breath in through the nose all the way up,
Fill up your lungs,
Your chest and your ribs and your belly.
And let the breath go.
Nice.
And this first part is going to be a bit of intentional clenching,
If you will.
This is our movement aspect.
And so I want you to start with clenching your fist.
So just clench your fist for about two seconds.
Really,
Really squeeze your fist nice and nice tight.
And then relax and let the fist just fall and go.
Good.
And we'll do that two more times to the fist and then we'll move to different body parts.
You're going to squeeze,
Squeeze,
Squeeze your fist and with that squeeze,
You can take an inhale,
Squeeze and then let the fist go exhale.
One more time to our fist here.
Squeeze,
Squeeze,
Squeeze your fist tight,
Tight,
Tight with the fingers,
Breath in and then let the breath go and release the fist.
Good.
We're going to squeeze,
Squeeze,
Squeeze our shoulders up towards our ears.
Take an inhale,
Squeeze the shoulders up and then let the shoulders drop and let the breath go.
Two more times like that.
Squeeze up,
Squeeze,
Squeeze,
Squeeze nice and tight and then exhale.
And then one more for the shoulders.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and then let that go.
Now we're going to scrunch your face up really tight.
You might even clench your jaw too,
Three times.
And as you're doing that,
Try to inhale in the squeeze,
Scrunch up your face,
Clench your jaw and let that go.
No worries,
Nobody's looking at you.
Two more.
Squeeze your face,
Clench your jaw and let that go.
And then final one.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze and let that go.
And then you're going to pick just one more body part for yourself that you can squeeze.
Maybe it's your glutes,
Maybe it's your belly,
Maybe it's once again,
One that we already did.
You're going to do three times once again.
And so what we're doing here is we're actively telling our body that it's time to relax.
So each time that we just let that go,
All of those hormones in our body that are meant to induce or invite relaxation response is getting activated.
And so this is a really cool technique that you can do or use at any moment that you may need to invite a bit of relaxation maybe in the car,
Right before bed.
Finishing up that cycle here.
Good.
Take a big breath in through the nose.
Let's take a breath out the mouth.
See how the body feels now after taking those different exercises or movement.
Are there any areas that feel warmer or tingly,
Different,
Just an observation for you.
Then begin to bring your attention inside and notice your breath without really changing it.
But the breath is so funny sometimes moment we want to observe it,
It wants to change.
And so just try your best.
See if you can observe the breath without changing it.
Nice.
And now begin to intentionally make your breath a little bigger.
The breath is moving in through the nose and imagine it dropping down to the belly.
The breath is moving slowly out the nose and the belly softens.
In the nose and out the nose.
In the nose and out the nose.
Good.
Continue to observe and move the breath slow and biggish,
Not too big that you're straining in any way.
Notice the body,
Mind,
The breath,
Your essence,
Your being,
The subtleties that can often be seen yet can be felt about you.
Let's bring our palms together at our heart space now and just very gently kind of rub the palms back and forth.
You're just making them a little bit warm,
A little warmer here.
And then slowing that down,
Bringing the palms to touch.
Close your thumbs kind of close to your heart space so the thumbs kind of right at the breastbone.
Nice.
And then we'll tip our chin down.
We'll take a big inhale through our nose.
We're going to hold a breath at the top with our intention of I am relaxing just for this moment.
And then let the breath go.
You can start to gently blink your eyes open looking down at your fingertips perhaps.
And then all everything else around you in the room that you're in.
Welcome yourself back into the space.
See how your body feels after this relaxing meditation.
And this might be a good time to take it really slow.
Perhaps you're winding down or starting your day,
But just really integrating back very intentionally.
I hope to see you not really see you but I hope that you visit these meditations once again and I welcome you anytime to this relaxation meditation.
Thank you so much.
Have a great rest of your day.
