Learning To Relax

In this soothing meditation Corona guides you through 3 relaxation techniques to use any time you are under pressure: calm breathing, relaxing your muscles to let go of tension, and calming your thoughts using beautifully positive affirmations.

Transcript

Welcome to the meditation for learning to relax.

This guided meditation today will teach you how to relax when under pressure and when feeling stressed.

It will help you to remain calm and focused when in a stressful and high pressure environment such as a job interview,

A meeting,

A presentation,

An exam or any other external stresses you happen to be dealing with currently.

You can use and listen to this meditation anytime in preparation for that high pressure and stressful situation.

And then when you are faced with the task you can use the relaxation skills that you've learned here to keep yourself focused and calm so that you'll be feeling less anxious and nervous.

Start by finding a comfortable seat in a chair or on the floor with the support of a cushion or meditation stone.

Placing your hands in your lap,

Settling down into your hips,

Allowing your thighs to root down,

Rooting your seat and your tail down.

Let there be an elegant rise to your spine.

Quickly closing your eyes,

Relaxing the muscles on your face,

Relaxing your shoulders,

Your jaw,

Your belly,

Your hips and your lower back.

Took your chin in ever so slightly to your lifted chest and heart.

Create an inner spaciousness using your intention.

Start to notice your natural breath.

Become aware of your breath.

Taking a nice long deep breath in and a nice long deep breath out.

This exercise today will review three ways that you can relax when under pressure,

Including calm breathing,

Relaxing tense muscles and calming your thoughts.

Start to breathe deeply in and slowly out.

Keep breathing slowly and deeply like this.

You can start to slow your breathing even further by counting.

Breathe in to the count of four.

Hold the breath to the count of three.

And breathing out to the count of five.

Let's try that one again.

Breathing in for the count of four.

Holding the breath to the count of three.

And breathing out to the count of five.

Breathing in,

Holding,

Breathing out.

Breathing in and breathing out here.

Keep breathing,

Letting your breath slow down.

You're learning the relaxation skill of slowing your breathing.

You will actually start to feel yourself calming down as you breathe slowly and as you breathe calmly here.

This calm breathing helps you focus and be alert and relaxed.

You're learning how to relax under pressure.

Continue to breathe slowly here,

Breathing in for the count of four.

Holding the breath for the count of three.

And exhaling the breath for the count of five.

Just come back now to your normal breathing in and out.

So you can let go of the counting.

Continue to breathe slowly.

And every so often just notice your breath.

Focus on allowing your breathing to really slow down here.

Now we're going to concentrate on your muscles in the second part of this exercise today.

You may find that you are holding tension in your muscles.

Pay very close attention to your shoulders,

Your hands and your jaw.

So these are common areas in our body that we hold tension in.

Consciously lower your shoulders.

Let your shoulders relax and allow the muscles to loosen here.

This act of relaxing your shoulders allows you to become calm because it places your body in a relaxed,

Easy position instead of a tense one.

Notice your hands.

Let your hands be open,

Loose and relaxed.

Let your arms rest by your sides.

Letting go of all tension and just relaxing here.

You are learning how to relax under pressure.

Focus on your jaw.

Allow your jaw to rest loosely so your teeth are not touching.

Let your mouth be loose and relaxed.

Mentally scan your body now noticing any areas that are tense.

When you notice tension in your body,

Concentrate on relaxing that area.

Allow your muscles to give up the tension they have been holding.

Allow your body to relax.

You are learning how to relax under pressure.

Come back to your breath,

Focus on your breathing again.

Noticing,

Relaxing.

Count each breath again if you like.

Breathing in to the count of four.

Holding the breath for a count of three.

And breathing out to the count of five.

And now coming back to your natural breath again.

So let go of the counting.

And we are moving on to the third part of the exercise today.

I want you to now concentrate on your thoughts.

Listen each affirmation that follows and believe each one to be true for you.

You may want to repeat each phrase silently in your mind.

You are learning how to relax under pressure.

I am calm.

I am relaxed.

I know how to relax easily.

I relax whenever I want to.

I handle situations with ease.

I am prepared.

I am focused.

I am strong.

I am confident.

I am so deeply relaxed right now.

I am so calm.

I concentrate easily on the task at hand.

I easily relax when under pressure.

I feel calm and relaxed when under pressure.

I am capable.

I am intelligent.

I am worthwhile.

I am skilled.

I am relaxed.

Every time you are under pressure remember to do these three relaxation techniques you have just practiced with me here today.

The first one was calm breathing where we hold the breath,

Counting.

The second was relaxing your muscles,

Letting go of tension.

And the third one was calming your thoughts using affirmations.

You can relax any time you need to and this relaxation today will help you to concentrate but also keep your brain functioning at its best.

You can learn to relax every day in every single situation.

Go through these relaxation exercises as many times as you need in preparation for high pressure situations.

When you relax these situations can feel much less stressful.

I want you to breathe deeply here.

Relax your muscles and calm your thoughts.

Then take another big deep breath in,

Relax your muscles and calm your thoughts.

You have now completed this relaxation exercise.

Remember that you can use this exercise again any time you need to.

And you will experience the most benefit if you practice relaxing every single day.

For now start to gently and slowly bring yourself out of the meditation,

Starting to wiggle your fingers and your toes,

Taking some deeper breaths than normal here.

It's time to return to the day ahead.

Just slowly reawakening your mind and your body,

Becoming alert and awake but at the same time remaining relaxed and calm.

You can gently begin to open your eyes,

Look around and stretch if you want to.

Breathing quietly for a few moments as you wake up completely.

When you are fully alert you can resume your usual activities feeling calm and refreshed.

I want you to use this meditation time and time again to learn how to relax in stressful,

High pressure situations.

Reviews

Excellent meditation! Just the right pace and length.
Thank you

Wonderful meditation and found your accent very calming :)

Did this I start the work day calmly. Thank you

Amazing. Thank-you!

Amazing guide to relaxation! This is one of my favorites for sure! Thank you

This meditation will be invaluable for me as a wild land fire helicopter pilot. Thank you so much. 🙏🏻

Clear and effective. Thank you.

So helpfull to relax✌️
Thank you!

Very good yet simple advise that can no doubt be helpful to many people.

Really wonderful thank you

Thank you very relaxing 🌼🌸💐☘️

Thank you for sharing

Definitely bookmarking for regular use. Thank you!

Amazing, effective breathing techniques and affirmations. 🙏❤️

Love this! So relaxing and tools to use later!

Loved this❤ thankyou so much!

Loved this calming meditation. I will put this practice into action when I feel like I'm becoming stressed. Enjoyed the Irish(?) accent, too. 🙏