Relax & Release Guided Meditation

There are times when we just need to let go and release all emotional baggage that we carry on a daily basis. Rita Hurry guides you through meditation to release and let go of everything that causes emotional turmoil and stress in your life and connect to the essence of total relaxation.

Transcript

Allow yourself to get into a relaxed position,

Be that sitting up or lying down.

And take a deep breath in.

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And breathe out.

Take another deep breath in.

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.

And out.

Just allow the breath to relax you.

Breathing in.

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And breathing out.

Breathing in.

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And breathing out.

And just allowing yourself to let go.

Connecting with the breath and allowing the breath to release any tension from the body.

Just connect to the breath,

Observing it.

As you breathe in and out slowly.

Breathing in through your nose.

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And out through your mouth,

Really releasing any tension.

Breathing in.

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And breathing out.

Breathing in and out slowly,

Letting go.

I'd now like you to focus on the area above the crown of your head.

And imagine this ray of light shining down.

This light can be of any colour you choose.

But it's a soft,

Gentle,

Calming light.

A light that releases tension.

A light full of love,

Strength and peace.

A healing light.

Now imagine this light coming down towards your scalp.

Releasing any tension in this area.

Restaging away any tension.

Releasing tension from the eyes.

Down to the back of your neck.

Down to your cheekbones.

Down to your jawline,

Your ears.

Releasing any tension in your head.

Internally and externally.

Just imagine this light soothing away and releasing.

Letting go of any thoughts passed by that distract you.

Allowing this healing light to release those thoughts.

Just let them pass by.

This is about calming and soothing you and letting go of responsibilities for now.

Now see this light come down your neck,

Down towards your shoulders.

Just feel the essence of it.

As it feels like a light massaging your shoulders,

Easing away any tension.

As this light comes down your arms,

Down to your elbows,

Your wrists.

And down to your fingertips and out through your fingertips,

Releasing any tension in your arms,

Shoulders and fingers.

Continue breathing in and breathing out.

Just feel that this healing light is releasing and relaxing you.

Now see this light come down towards your chest.

Releasing any tension or pent up emotions within the heart area.

Even regarding your breathing,

Just feeling the release of being able to breathe in and out and feeling the release of any tension.

Allowing the breath and the healing light to release any blocks,

Any emotional wounds.

Just letting it go.

Allowing this light to come down towards your abdominals.

Releasing tension from here.

Letting go of any anxieties as this light circulates internally and externally.

As this light comes down towards your pelvic area,

Down towards your thighs.

Continue feeling that connection to your breath and feeling that healing light,

That warm light,

Releasing tension in your body.

Now see this light go down towards your knees,

Down your legs,

Down to your ankles,

Your feet and out through your toes.

Just feel that release of relaxing your body.

Feeling calm.

Feeling peaceful.

Surrendering yourself to just being.

Surrendering yourself to relax.

Surrendering yourself to let go of the tension in your body.

To let go of the tension in your mind.

Allowing the thoughts to pass you by.

Now stay focused on your breath.

Observing your breath as you slowly breathe in.

And out,

Releasing any last tension in the body.

Breathing into any particular area that feels tight or painful.

And on the exhale just really releasing and letting go of that tension.

When we release we have to give ourselves permission to release.

Pent up emotions,

Pent up doubts,

Frustrations,

Responsibilities,

Concerns.

All these things can take their toll on the body,

Mind and spirit.

And now I want you to let go,

I want you to give yourself permission to let go.

Your body,

Mind and spirit will not release until you give it permission to let go.

Until you allow yourself to surrender it.

And not to hold onto it.

So I ask you right now,

If there is anything that you're holding onto,

Emotionally,

Physically.

Any doubts or concerns,

Any anxieties,

Any decisions that need to be made.

Let it go.

Give yourself permission to release it.

See the situation in your mind.

What is it that you hold onto?

What is it that causes you stress?

What is it that creeps in every so often?

See it in your mind.

Look at it.

Don't be afraid and don't hold onto it,

Just look at it,

Just observe it.

When we witness negative emotions,

When we witness situations,

Pain,

Uncertainty,

Whatever it may be,

When we witness it and just observe it,

We separate ourselves from it.

It doesn't control us because we are separate from it.

We see it for what it is.

I want you to see it.

I want you to observe it.

I want you to witness it.

It's in front of you but it's not within you.

It's like a separate person.

You have a choice to walk away from it and let it go.

To tell it what you want from it.

To laugh at it.

To speak to it.

You are in control.

So whatever it is that gets you down every so often or is troubling you right now or you've had to deal with,

Separate it from you.

See it in front of you.

And in your mind's eye,

Let it go.

Let it walk away.

Let it disappear in front of your eyes.

Let it get smaller.

Whatever works for you.

Watch it move away from you.

Release it.

Let it go.

Don't over analyse it.

Just let it walk away.

It's not a part of you.

It doesn't break you.

It doesn't make you less of a person without it.

You are still you.

Your powerful self.

It's just a situation.

It's a situation you're witnessing.

It doesn't take away the essence of who you are.

You are still whole.

You are still strong.

You are still you.

Just witness it getting weaker and moving away from you.

Allow it to get further and further away from you.

Until you see it no more.

And once it disappears,

I want you to reconnect to yourself.

Focus on you.

The calmness within.

The stillness within.

The silence,

The strength.

You have not lost anything by distancing yourself from those things that hold you down.

From those emotions that creep in.

From those responsibilities that pull you.

From those decisions that confuse you.

Focus on self.

Being still with yourself.

Enjoy the calmness within.

And quietly repeat to yourself.

I am okay.

I am strong.

I am fine.

Feel that connection to self.

Just be focusing on your breath.

Focusing on the stillness within.

Any thoughts come to mind,

Just let them pass by.

If they're thoughts of happiness and joy,

Feel the connection within your heart.

But don't over focus on the image.

Let your heart open to you.

Feel the essence of who you are.

Whole.

Worthy of happiness.

Worthy of peace and calm.

And worthy of all the joy life can bring.

Relax in being.

Relax in being you.

Being still.

And being silent with yourself.

Enjoying this moment with you.

As I go quiet for a moment,

I want you to just enjoy being still.

And being in the presence of you.

And being silent with yourself.

And being silent with yourself.

And being silent with yourself.

And being silent with yourself.

And being silent with yourself.

And being silent with yourself.

And being silent with yourself.

Feel the calmness.

Feel the peace.

Feel the love within your heart for yourself.

And if there are any lingering emotions that are trying to come back in,

Just quietly to yourself,

Say,

I release.

I release.

I release.

And release it.

And come back to the stillness within.

Come back to the strength within.

Come back to the love within.

Just feel the essence of who you are.

Whole and strong.

Be in your strong self,

Even when you're relaxed and letting go,

There is strength.

Sometimes it's not about doing,

It's just about being.

And now I want you to become aware of your surroundings.

The surface that you're lying or sitting on.

Becoming aware of any noises around you,

Just observing.

Being aware of your body.

Slowly wiggling your fingers and toes.

And taking a deep breath in and out.

Breathing in through your nose.

Out through your mouth,

Really releasing.

And taking another deep breath in.

And out.

And when you're ready,

You can open your eyes.

Reviews

A basic, yet effective body scan and meditation. Thank you for the release.