The Art Of Relaxation

The Art of Relaxation is a guided meditation designed to help you release tension and reconnect with your natural state of peace. Through conscious breathing, progressive body relaxation, and gentle awareness, you’ll reset your nervous system and allow the mind to soften. This practice can also be used as a power nap, offering deep rest that restores energy and sharpens focus for the rest of your day. Perfect for times of stress, overwhelm, or fatigue, it supports emotional balance, clarity, and renewed vitality. Relax fully, let go of effort, and return to the calm center of your being.

Transcript

Welcome.

Please find a place where you can lie down comfortably,

Preferably in a quiet,

Dark room where you won't be disturbed.

In this moment,

Go within to that place of inner stillness where we experience our connection to the true self.

Allow yourself to fully arrive.

Let go of all effort,

All thinking,

And begin to notice the natural inflow and outflow of each breath.

With each inhale and exhale,

Allow yourself to become more relaxed,

More comfortable,

And more at peace.

Now that you have settled into the present moment,

Become aware of your direct experience,

The various sensations of sound and breath,

Of touch and smell.

This meditation invites you to enter a deep and restorative state,

One that reconnects with the healing power that lives within you.

Science shows that a 20-25 minute period of deep rest can reset your nervous system,

Restore your energy,

And sharpen your focus for the rest of your day.

Through the simple act of breathing,

Being present,

And connecting with your body in a systematic way,

This guided meditation is designed to help you access untapped energy so you can experience greater vitality in your life.

This isn't about effort though,

It's about returning to your natural state of being.

My role is to help you get out of your own way,

So you can realign with the rhythms of health and well-being that already flow through you.

This is your space and your time,

And you are completely safe to let go.

I invite you to take a sacred sigh of relief.

Just simply be with whatever is arising.

There's nothing to force and nothing to fix.

Feel your body as it anchors to the surface beneath you.

Notice yourself being supported and held gently.

Lying down will give you the greatest opportunity to relax into your body and ultimately into the present moment.

Start paying attention to your breathing pattern.

Are your breaths shallow,

Constricted,

Fast,

Or are they relaxed,

Open,

And expansive?

Does it feel rejuvenating,

Or does your breathing feel strained and full of effort?

Whatever you notice,

Simply pay attention.

All is okay.

See if you can allow your breathing to become easier,

More full,

As you soften the muscles in the area of your belly.

Settle into the breath and receive the beauty of life that awaits to be received by you.

Presence is the source of true relaxation,

Rejuvenation,

And healing.

With your awareness open and attentive,

I want you to acknowledge throughout this meditation as you continue to gradually release into what it truly feels like to be relaxed,

To be at peace within yourself.

Peace is the natural state of the soul,

Yet our belief in the thoughts and stories we tell ourselves hinders us from resting in the nurturing environment of our own being.

Peace is always here,

Though,

And never goes anywhere,

But it tends to become buried by the noise of our personal drama and constant judgment of life.

While this may be an inevitable part of being human,

We are also called to understand the nature of this tendency,

To become more deeply aware of how it can subtly rob us of enjoying more moments in our lives,

Especially when this pattern goes completely unchecked.

The quality of our life depends on this.

As you release your psychological grip on life,

You'll be able to notice your story falling away and a spaciousness opening inside you.

For this to happen,

First and foremost,

We must learn how to treat the present moment,

More like a close friend.

We must learn how to accept the present moment as it is,

Without resisting it,

Judging it,

Pushing it away,

Wanting it to change,

And ultimately,

Without identifying and believing every thought that comes into the space of the mind.

Remember this,

Just as the thoughts come,

They too will leave.

By now,

You can probably notice a pleasantness emerging within yourself.

Use this opportunity to remember what it feels like to be grounded in your center.

Remember how relaxed you feel right now,

And take note of how it feels to slow down and rest in the non-judgmental space of your awareness.

As your daily life continues,

It will become easier to recognize when you are not grounded in your center,

When you've become disconnected from your own being.

And these moments offer you the perfect opportunity to understand why.

Can you become aware of what happened inside you that disrupted this connection?

The reality is,

We all have a tendency to identify with the thinking mind,

The illusion of who we think we are,

And all the thoughts that go with each one of our stories.

There's nothing inherently wrong with this,

But it's a greatly limited way of experiencing the fullness of ourselves.

Life is so much more than what the mind itself is capable of perceiving and making sense of.

And you are so much more than a fleeting thought or story.

Allow this moment to help you realize your true nature,

The essence of who you really are.

Notice that all experience comes and goes.

The thoughts,

Feelings,

Sensations,

Everything you perceive is changing right now.

But you are the unchanging awareness in which it moves.

Your true nature is inherently whole,

Peaceful,

And calm.

When you rest in the spaciousness of your being,

Beyond thought,

Beyond personhood,

A deep transformation is catalyzed.

But the more often you notice that you are not in touch with your true nature,

The greater your chances are of re-establishing this conscious connection.

Awareness is the key.

The stress of daily life can be overwhelming.

And this is exactly why you must understand the core principle of relaxation.

It's an art form that must deliberately be practiced.

The more often you experience true relaxation,

The more often you rest in the experience of your natural,

Peaceful state,

The clearer,

Wiser,

And stronger your discernment in life will become.

There is nothing more revitalizing than resting in the spaciousness of your true nature.

By learning to intentionally observe your experience with light-hearted,

Non-judgmental awareness,

You will naturally awaken the healing powers of your soul.

The practice is very simple,

Yet it's easily overlooked.

Observe your inner workings,

That's it.

Observe your thoughts,

Feelings,

And sensations as they are happening,

Without needing to fix or change anything.

The moment you take this inner stance in life,

You will merge with the spaciousness of your true nature.

Living from the stance of this open-hearted witnessing is truly the ultimate medicine for all that ails us.

Remember,

You must consciously create this space for yourself.

Nobody can relax for you,

Nobody can slow down for you,

And nobody can observe your experience for you.

We each must get better at feeling into and letting go of our life experience,

Rather than incessantly judging it.

The breath is our most precious ally when it comes to relaxation,

And if you learn how to use it,

You'll be able to reap the benefits it can provide your life in times of stress,

Overwhelm,

And dis-ease.

So,

Let us now begin a conscious breathing practice that is intended to stimulate rest and rejuvenation in the mind,

Body,

And nervous system.

We will take 10 breaths,

Inhaling for 4 seconds and exhaling slowly for 8 seconds.

As you emphasize the exhale,

Making it longer than the inhale,

Feel yourself letting go of what you cannot control.

Just follow along,

Syncing your breath with the count that I provide.

Do your best not to force the breath.

Breathe gently,

But fully,

Using your belly and chest,

Which is also known as diaphragmatic breathing.

Ready?

And in.

2,

3,

4,

6,

7,

8,

5,

6,

7,

8,

5,

6,

7,

Out,

2,

3,

4,

6,

7,

8.

As you continue to breathe,

Keep your awareness on the sensations of the breath as it moves throughout your body.

The cool air flowing in through the nose,

The rise and fall of the chest and belly,

The subtle opening and closing in the throat.

Breathe as smoothly and gently as possible,

Syncing deeper and deeper into relaxation.

Let's progressively turn off each body part to relieve it of any sense of effort.

Imagine there is an off switch,

And when you flick it,

Each body part can temporarily power down into off mode and experience deep rest and relaxation.

Begin with your feet.

Flick the switch and turn them off.

Feel them shutting down with a deep sense of relaxation.

Good.

Now let's go to your legs.

Feel your legs shutting down so they can receive the deep rest they really need.

Let them become heavy and soft.

Alright,

Next,

Move to your pelvic area and turn the switch off,

Allowing it to deeply relax.

You're doing great.

Now,

Turn off the switch on your stomach and feel it joyfully relax.

And now your chest.

It's time to let it rest deeply.

And your shoulders and neck.

There's usually so much burden they need to carry.

Let them have a well-deserved break.

Great.

And the same with your entire back.

Allow the spine to soften and all the back muscles to fall into a restful sleep.

And now your arms and hands.

Give them the rest they deserve.

Turn them off.

And finally,

Your head.

Flick the off switch and allow it to fully rest.

Your scalp,

Jaw,

Forehead,

And all the mind's effort.

Feel your entire head relax into stillness.

Amazing.

Now,

Rest in this quiet,

Effortless presence.

A body completely relaxed.

An awareness completely awake.

Sink deeper and deeper.

This is the space of open-hearted,

Pure awareness.

Feel into this.

Feel the gratitude that enjoying your existence naturally creates.

The more relaxed you are as you move through your daily life,

The more receptive you will become to the beauty and fulfillment that is already within you.

Fulfillment is not something to be chased.

It's something to be remembered.

That's because fulfillment is synonymous with your true nature.

You are already whole and complete.

This isn't meant to be a compliment.

It's meant to serve as a reminder.

Don't take my word for it.

Confirm it in your own heart right now.

I want you to remember this.

You can always enhance the quality of your life with greater health and well-being when you connect with the ever-present,

Natural state of peace within your soul.

It is this space where we come into direct contact with the healing spark of divinity within each and every one of us.

Rest well,

My friend.

It is now time to wake up.

Gently return your attention to your body and the environment you began today's meditation in.

Begin to invite gentle movement back into the body,

Taking a deep breath in and exhaling out.

Wiggle the fingers and toes.

Move the wrists and ankles.

Thank you so much for meditating with me today.

I want to invite you to take a final moment here to appreciate the shift you've created,

Not through force,

But through presence.

As you gently return,

Know that this calm,

Clear,

Connected state is always accessible.

All it takes is a breath,

A pause,

A remembrance,

So you can live from your center and the place where your true power resides.

Much love.

Peace.

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