Guided Deep Relaxation Meditation

This is a guided meditation for deep relaxation and finding pleasure in stillness.
Patricia guides you through an hour-long meditation to release tension and fully relax and let go.
This meditation has some longer quiet moments.

Transcript

This guided meditation session.

Your meditation teacher Patricia you through this practice today.

It's recommended to be in a laying position as comfortable as possible for this practice.

Allowing yourself to really sink in to this relaxation.

And as you lay down and make yourself comfortable,

Just take a look around.

Affirming here I am safe.

Taking a moment to do any sort of final comfort adjustments.

Close your eyes or putting on your eye mask.

Shifting,

Resting,

Just bringing your awareness to your breath.

Giving space for gentle curiosity.

The same way your breath automatically allows those thoughts to pass within.

Bringing your awareness to the temperature of your inhale.

Difference in the temperature of your exhale.

Without making any changes,

Bringing your awareness to the parts of your body that expand and contract.

Inhaling and exhaling.

The flow of your inhale,

Opposite flow of your exhale.

Just allowing to let it be where it is.

I do through our fake breath.

It's a five second inhale through the nose and a five second exhale through the nose.

On your next exhale,

Just holding that exhale until I count you in.

And here we go.

Inhaling for five,

Four,

Three,

Two,

One.

And exhaling for five,

Two,

Inhale,

Five,

Exhale.

Continuing this breath at your own pace.

Five or so seconds in,

Five or so seconds out.

Inhaling and exhaling through the nose.

Finding your own rhythm of breath without too much force or too much thought about it.

See if you can maintain this breathing throughout the rest of this practice.

Making any minor adjustments,

Whether it's adding or taking away a second or two.

Just allowing your inhales and exhales to be equal.

Neutralizing your system.

Bringing yourself into a state of balance.

Connection to continue with this breath.

As to the space between your eyelids to just all come to a jaw.

Doing the same.

Bringing that relaxation down into the neck and shoulders.

Your elbows,

Forearms,

Your hands.

To just sink.

Relaxing and letting go.

Right there.

Now to your back body.

Feeling all those points of contact.

A slight change in contact.

Exhale.

Just allowing that whole back to sink.

Exhaling.

Bringing the awareness further down to your lower back.

Relaxation of this area as well.

Contact points,

Your bottom,

The surface that's supporting you.

Those areas to relax as well.

Following your breath.

Push that awareness a little bit further down to the back of your thighs.

Allowing them to really deep sink into some relaxation.

Now your calf muscles.

Letting go of any tensions that may be there.

Allowing them to rest.

Bringing your awareness now to your feet.

Part of your body that supports you.

Holds you up.

Connects you to the earth.

Relaxation in the feet.

Bring some love to this part of our body.

Yes.

Now up to your shins on the front side of your body.

Allowing for them to relax as well.

Feel the energies.

Bring some love to the knees.

Allowing the muscles and the tendons around there to relax as well.

Bringing your awareness up to your thighs.

Allowing those muscles to relax.

Press up to your hips.

Growing.

You have to work on this area to fully relax.

The next few breaths.

See if you can focus the attention of your inhale.

Bring it all the way down into this area.

Into the hips.

To your lower root chakra.

Allowing that breath to just swirl around in there as you inhale.

Transmuting any of the tensions that may be in this area on your exhale.

Sending them out to the universe.

Allowing them to dissipate.

Release.

Do this for just a couple more breaths on your inhale.

Allow that breath to sink in through your nose.

Allowing that flow all the way down.

Past the chest and abdomen.

As though it's water filling a container.

Swirling down at the bottles.

Allowing your beautiful powerful breath to cleanse this area.

And giving it some time to release.

Just one final breath here in this area.

Bringing your awareness up to your abdomen.

Allowing there to be complete relaxation in this area as well.

Bringing that relaxing,

Calming energy up into the solar plexus.

To your chest cavity where your beautiful lungs are housed.

Sometimes this is another area where a lot of people can carry some tension.

So bringing just a little extra care and attention to this area.

This space with the beautiful oxygen.

Inhale.

Heart space with loving,

Relaxing energy.

Giving this space a chance to fully relax.

This is a part of our body that will truly not ever stop working for us.

Without any instruction,

Exhale effortlessly.

Simultaneously our heart beats.

Pumping beautiful oxygenated blood through our system.

Just a moment sharing a bit of gratitude for this beautiful area in our body.

That does so much for us.

That so brilliantly does it.

So effortlessly.

Next breath,

Bringing that next system.

Another area that does a lot of work for us as well.

Bringing some love to this area.

Breathing some relaxation into that back and side to side.

Getting it to fully relax.

Bring this now up to the top of your head.

Relaxing energy all the way from the very top of your head.

Imagine it flowing down.

Stream of light.

Entire body.

Beautiful relaxing energy.

Allow yourself to stay here for just a little while.

Staying connected in every part of your body.

Sinking deep into this relaxation.

Allow yourself this feeling of bliss,

Pleasure,

With relaxation,

Stillness and just being.

Allow yourself to become aware of the feedback.

To share if it's a bit of gratitude,

Love.

Flushing in the pleasure of the energy that is flowing through you at the moment.

Even in this relaxed state.

Expression of the pleasure.

To what's sounding to you a sigh of moment.

To share in the pleasure of relaxation with you.

Experience its beauty.

Take in its wisdom.

Rest back to your breath.

Stay here just a little while longer.

Still inhaling and swirling down into the pit of your belly.

Exhaling in your awareness.

All the points that are making contact.

The surface that supports you.

Sensations on the back of your body.

Starting from the back of your head and shoulders.

Your heel.

Energy that flows from top to bottom and back.

To your front.

This time starting at your toes.

Your ankles,

Your shins,

Your kneecaps.

Front of your thighs.

Hips,

The lower abdomen.

Your chest.

Your shoulder blades.

Your collarbones.

Your throat and neck.

Your chin.

Your cheeks.

Your forehead.

The awareness to the energy that flows from the top all the way down and back up again.

See if you can follow that energy flow.

Waking up the delicious senses that this brings.

A new sensed awareness that you have in this state of relaxation.

All the parts of you that you don't have full awareness of throughout your day.

Bring yourself in for just a gentle breath here.

Inhaling just a little bit more with each inhale.

Allowing yourself to sigh it out.

Give yourself a few more of these breaths.

Bring in a little bit more movement into the chest.

Just a little bit of micro movement in the hands.

Allowing the tips of your fingers to touch through the tip of your thumb.

Gently each finger.

Bringing a little bit of a rotation to your wrists.

So you allow your body to still stay here in this relaxed state.

Allow the movement to be ever so slow and ever so gentle.

Bringing the same subtle movement to your toes.

If it feels good to you here I invite you to slowly stretch your arms up above your head.

Allowing yourself to stretch at the pace that you feel good at.

Allowing yourself to slowly put yourself onto whichever side feels best for you.

Stay here for a few moments.

As long as you wish.

Continuing to stay here for as long as you need.

And only when you're ready.

Taking your eye mask off.

Allowing just a little bit of light in.

Fluttering your eyes.

Open just a tiny bit.

Allowing some of the light to come in through your lashes.

When you're ready to take your surroundings in again.

Knowing that you've returned back to the place you took in when we started.

I thank you for allowing me to guide you through this relaxation.

Allow yourself to stay here for as long as you need.

Take care of yourself.

Namaste.

Reviews

A sweet gentle voice and the guidance was sublime - go raibh míle maith agat 🙏🏼 ( Irish for 1000 thank you 🤩)