Today we are going to relax the body by using a technique known as tense and release.
What I am going to do is lead you through different areas of the body and as I call them out I want you to physically create as much tension as you can in that area by squeezing,
Clenching and firing up that area,
Those muscles or that limb.
And then when I prompt you to,
Exhale and completely relax and release that area of your body.
Let go of the tension,
Soften and unwind.
So please find your way to your comfortable meditation position and begin to settle in.
We will begin with the feet.
Squeeze and clench the feet,
Curling the toes and creating as much tension here as you can.
Inhale and exhale,
Completely release and relax the feet.
Moving up into the calves,
Creating tension and squeezing the muscles in the calves.
Inhale and as you exhale,
Release and relax the calves.
Shifting up the legs into the thighs,
Begin to create tension and tense within the hamstrings and quads,
Even into the kneecaps.
Inhaling,
Hold it and exhale,
Release and relax the thighs.
Onto the hips and glutes,
Activating the muscles in the glutes and the hips.
Inhaling,
Holding this tension and exhale,
Release and relax the hips and glutes.
Now focus on the trunk of the body.
As you inhale,
Begin to tense the abdomen,
Firing up the core,
Hold it and exhale,
Release and relax the trunk of the body.
Moving up into the upper back,
Shoulders and chest,
Creating as much tension as you can here.
Raising your shoulders up towards your ears,
Inhaling and as you exhale,
Release and relax the upper back,
Shoulders and chest.
Allow the shoulders to drop down away from the ears.
Bring your attention into the arms,
Tense the biceps,
The triceps and the forearms,
Creating so much tension that your body may even shake.
Inhale and exhale,
Completely release and relax the arms.
Become aware of your hands as you curl the fingers into a fist,
Squeezing the hands.
Inhale,
Hold it and exhale,
Release and relax the hands and the fingers.
Move your awareness into the neck,
Squeezing the area around the neck.
Inhale and exhale,
Release and relax the neck.
Onto your face and head,
Scrunching up the face here,
Closing your eyes tight,
Pursing the lips,
Crumpling the nose,
Causing as much tension in the face and head.
Inhaling and as you exhale,
Release and relax the face and the head.
Now create tension in the whole body,
Breathing in and tensing the feet,
The legs,
The glutes,
The abdomen,
The back,
Shoulders,
Chest,
Arms,
Hands,
Neck,
Face and head.
Holding,
Holding,
Holding and exhale,
Release and relax the entire body.
Come to complete stillness and relaxation in your physical body.
Feel the goodness of relaxation in the body and be content here with what your body is feeling.
Allow yourself to surrender.
Experience any tingles within the body.
Enjoy these sensations,
These pulsations.
Now become aware of your body.
Become aware of your body where it touches the surface of your being.
Feel the surface beneath you,
Become aware of the environment you are in.
Bring your palms together and begin to create friction back and forth between your hands,
Creating heat between the palms of your hands.
And whenever you are ready,
Bring the palms of your hands to cover your eyes.
Feel the warmth infiltrate your eyelids.
And you can now ever so slowly open your eyes and return to your day.
Thank you for joining me in this meditation practice today.
Namaste.
