Deep Relaxation

In this meditation, we bring awareness to specific areas of the body so that the mind and body can become relaxed. Gentle guidance is given at the beginning and end of the meditation. A space for silence and stillness is offered in the middle of the meditation. Benefits of this practice are relaxation and rejuvenation. Soft music plays in the background throughout the experience.

Transcript

Welcome.

Let's find a comfortable position.

Begin to settle in and close the eyes.

Let's take an inhale together.

And exhale,

Let it go.

Again,

Inhale.

And exhale,

Let it go.

As you begin to settle into your position with the eyes closed,

Anchor your awareness into this moment.

Let's give ourselves that gift of trying to remain present as best as we can.

Let's bring our awareness to the top of the head.

See if you can relax this area.

See if you can relax the muscles across the forehead.

Relax the tiny muscles around the eyes.

Relax the nose,

The cheeks,

The jaw.

Relax the mouth.

Release the tongue from the roof of the mouth.

Let's take another breath together.

Deep inhale.

And exhale,

Let it go.

Let's bring our awareness to the shoulders.

Relax the shoulders.

Relax the weight of the arms.

Bring your awareness to the collarbones,

The upper chest,

The heart space.

Soften these areas.

Let's bring our awareness to the belly.

Relax the belly.

Let's bring our awareness to the hips.

With your awareness at the hips,

Relax this area.

Give yourself permission to soften the hips.

Let's bring our awareness to the lower back area.

With our awareness at the lower back,

Let's take a deep inhale.

And exhale,

Let something go.

Again,

Deep inhale.

And exhale,

Let something go.

One last time,

Together.

Inhale.

With awareness at the lower back,

Exhale,

Let something go.

Let's bring our awareness to the legs.

Relax the legs.

Perhaps even send gratitude to the legs for all the amazing things they allow us to do.

We've brought our awareness throughout the entire body.

Hopefully we've relaxed these areas.

For the next few moments,

Enjoy the silence and stillness.

Enjoy what happens when we can find ways to heal ourselves.

Begin to bring your awareness back to the physical body.

Starting with the legs.

Bring your awareness to the hips,

The lower back,

The belly.

Start to wake up these areas of the body with your awareness.

Become aware of the arms,

The shoulders.

Bring your awareness to the collarbones,

The upper chest,

The heart space,

The jaw,

The mouth,

Nose,

Ears,

Eyes,

And the top of the head.

If you haven't already,

Begin to open the eyes.

Thank you for meditating today.

See you next time.

Reviews

Used this practice as a way to relieve feelings of stress at work during my lunch break. I felt myself go into a deeper level of focus with minimal outside thoughts interfering with the present. I also regarded those thoughts as being at the periphery of my mind rather than inside, like I was looking out at them and not allowing them in. That’s the first time during a meditation I’ve felt so much in the moment 🙏

Beautiful..and perfect for relaxation 😌 thank you Brian 🙏

Nice music, soothing voice, & calming words. Just what I needed. Thank you.

Exactly what I needed this morning. ❤️ 🙏🏻

Lovely meditation, thank you 🙏

Feeling so relaxed and refreshed. Wonderful way to start the day 🙏♥️ Namaste

Very relaxing, thank you. Namaste:)

super relaxing, thank you!

I loved this body scan meditation. Very well written and spoken!

Thank you 🙏🏻💙🙏🏻