Deep Relaxation (Short Version)

This is a Shorter version of Deep Relaxation Meditation. The intention is to cultivate deep relaxation using a simple, yet highly valuable 3000-year-old technique of the yogis. Using this technique you give yourself permission to really let go - of longer or shorter held tension or stress that collects in the body. This practice is derived from Cyclic Meditation or IRT Instant Relaxation Techinque, a cyclic of alternating stimulation and relaxation used to go into deep silence.

Transcript

The intention of this meditation is to cultivate deep relaxation.

We will be practicing a 3000 year old technique of the yogis.

Time tested.

Using this technique you give yourself permission to really let go of long or short held tension or stress that collects in the body.

Take a moment to consider just how simple and powerful it is that just by being here and following along you give yourself that permission.

Whereas otherwise we might not have considered doing so and continued on with our day.

Carefully constructed is this meditation so all you have to do is listen.

Be open,

Be willing and follow along to the best of your ability today.

To set ourselves up properly make sure you're in a space of limited distraction if possible.

Also make sure that you're in a space where you feel comfortable to lie down.

Once finding this space make sure that it feels as comfortable as possible.

Lying down making sure to begin with our knees bent and our feet flat on the floor.

You may rest the hands upon the belly or alongside the hips.

Just begin this initial settling of the body by taking a few deep breaths in through the nose and open the mouth to let the breath go.

Taking a few slow deliberate breaths in through the nose down into the belly and out through the mouth.

Let your awareness come and settle.

Feel the arising sensations in the body.

Ground your attention.

Really feel your feet on the ground.

Feel the back side of your torso.

The whole weight of it completely held by the ground beneath you.

Mindful,

Mindfully attentive to the sensations that arise in the body both in the interior as well as the exterior.

Resting,

Resting in a mode of awareness of simply witnessing.

Just quietly observing.

Attentive,

Mindful.

For this deep relaxation technique to be successful we want to begin to attune to the tension in the body.

Feel any places that feel tense,

Tight,

Constricted,

Whatever arises for you.

We want to have the ability to notice tension being held so that we can discern any notable difference even if it's subtle after we complete this practice.

Trust that we are going to build up intensity in the body as the body needs this intensity to contrast it with ease.

Engage with this technique at a level that feels right to you.

Trust that the more you give,

The more you get.

It may feel a bit awkward on the first try.

This technique is so simple yet so powerful and although I will be walking you through it step by step,

I want to give you a clear vision of just how simple it is.

What we will be doing is progressively tensing all the muscles of the body.

Once all the muscles are tense,

We will take one big breath at the top and hold that breath in so that we can enjoy the release of the breath and the muscles all at once.

What this process does is it turns the dial of our fight or flight response in the other direction of rest,

Digest,

And heal mode.

To start out,

Stretch your legs out nice and long and place your hands alongside the hips with the palms facing upward.

Starting from the ground up with the feet,

Begin to draw the heels together in towards midline.

Notice the response when you squeeze the heels together,

Flexing the feet and pinning the heels down into the ground.

Notice how this tenses up the whole backside of the body,

Including your seat.

Squeeze your seat.

Bringing the attention to the hands,

Create fists and squeeze the fists in towards the wrists,

Activating the biceps and squeezing the biceps into your sides.

Tighten and grip.

And then inhale,

Inhale to fill the chest cavity completely to its capacity and hold.

Hold and tighten,

Tighten the front of the throat,

The face,

The brows together tight,

Tighten,

Tighten everywhere and release.

Let the breath and muscles go all at once.

Just let the body sink down into the ground,

Especially with each out breath.

Release your muscles to gravity.

Let them sink heavier and heavier to the floor.

Heavy is the feet,

The ankles,

The knees,

The thighs,

The hips.

Soften the skin of the stomach to receive your own breathing.

Let your attention scan down the length of the right arm.

As that arm grows heavier,

Let your attention scan down the length of the left arm.

Imagine holding the weight of a rock in the center of each palm.

This rock can take any shape,

Texture,

Or color that you'd like,

But just allow the weight of it to soften heavy hands to the floor.

Bring your attention to the face where tension tends to accumulate.

Soften the muscles of the face overall,

Around the mouth,

The jaw,

The temples,

And the forehead.

Let the muscles around the eyes and the eyebrows to widen and release.

With each breath,

Settle your body in a level of ease,

Comfort,

And relaxation.

As the session is short,

So long as your body is comfortable,

It should not take much effort to remain still.

Avoid any unnecessary movement.

This will help to compose and stabilize the mind.

To round off this initial settling of the body,

Take three slow,

Deliberate breaths,

Breathing down into the belly,

The diaphragm,

And finally the chest.

Be mindfully aware of sensations of the breath throughout the body,

Breathing in an almost full capacity so that you can breathe out the breath effortlessly.

Take three breaths,

Three times,

In your own timing,

Your own natural pace,

Just making sure that they are three luxurious,

Soft and slow,

Deliberate breaths.

With each breath,

Settle your body in a level of ease,

Comfort,

And relaxation.

As you continue to breathe,

Use each of your inhales to awaken your attention.

Inhale to cultivate vividness,

Alertness.

Inhale to rid the body of sluggishness.

Using our exhales to cultivate ease in the body,

Release any agitation.

With each exhale,

There is a deep and subtle letting go.

Inhale to release the breath.

As you continue to breathe mindfully,

In no way at this moment,

Impede the breath or restrain it,

Nor force or regulate it in any way,

As it is so easy to do so,

To modify our breath with our expectations,

Let alone our desires.

But to the best of your ability,

Just let it be.

Let the breath flow effortlessly.

Let the body breathe,

Whether it's deep or fast,

Shallow or slow.

There may even be a pause on the occasion with the out-breath or even the in-breath.

Just let the body breathe.

As you witness your own body breathing,

Take these last few minutes to ease the mind by releasing any concerns.

The so highly selective past and the imaginary future,

As those thoughts arise,

Releasing them.

Take full advantage of this time,

A time of simplicity.

Resting,

Resting your attention in this present moment,

Let there be an overwhelming emphasis on relaxation,

Your capacity to let go completely.

Let the focus of your awareness to be defused.

It's not tightly focused,

But simply aware of this entire field of your awareness and of the tactile sensations,

Sensations of thoughts,

Concerns as they arise,

And letting them go with each out-breath.

Resting,

Resting your attention in this present moment,

Let there be an overwhelming emphasis on relaxation,

Your capacity to let go completely.

Keeping the eyes closed,

Bring a smile to the face and welcome yourself back.

Notice how your body responds to stillness.

Take a moment to consider,

With the wisdom of your experience,

What you most presently need in moving forward,

In caring for your body,

In caring for yourself.

I welcome you to use this meditation as a daily relaxation practice and to share it with someone you think needs this most.

Lastly,

Remember,

Your peacefulness,

Your relaxation,

Matters.

Namaste.

Thank you.

Reviews

I love this meditation! I go to it often. Thank you ❤️

Loved it... Thanks for this namaste 🙏

I don’t normally like “tense & release” exercises, but this was excellent! Thank you!

This is very effective. Will revisit often. Thank you!

Excellent. Very effective. Thank you.

What a beautiful slow all encompassing meditation Thanks so much!

Very effective. Ending bell too loud, especially if someone wanted to use this before sleep.

Calming and relaxing. Thank you!

Beautiful session,
Thank you🙏

Fabulously slowly spoken! I nodded off, Beautiful, thank you 🙂

Wonderful. Will use again.

Fantastic meditation, I didn’t want it to end! Thoroughly relaxed both my mind and body. Bookmarked. Thank you 😊

Calming and very effective. Namaste.