Katy Flow Meditation - Relaxation Session

Relaxation Meditation for the Katy Flow Meditation Group.

Transcript

Good day fellow meditator.

My name is Chris Lake and I am the organizer of the Katie Flo Meditation Group.

I created this recording to share with you the basic relaxation method we use at the start of our meditations.

This is to give you a good idea of what a simple guided relaxed meditation is like.

Or if you're not able to join us this week,

Please feel free to use this meditation as part of your practice.

So if you are ready,

Permit me please to share with you a saying that you will probably hear quite often in meditation.

And it goes like this.

If you are too busy for meditation,

You should practice at least 20 minutes every day.

And if you are too busy for 20 minutes every day,

Then you should definitely practice an hour every day.

So to get you started with this relaxation meditation,

Find yourself a comfortable place to sit or lie down.

A place for you to relax.

This is a time for you and only you.

Remove all distractions.

Turn off mobile devices.

Invest this time in yourself,

In you.

Time for you to let go of all the issues of the day.

To let go of all the issues of life.

To let your mind relax.

To strengthen it.

To focus it.

So that you can be the best you can be.

The you you want to be.

The you you need to be.

Now let's begin by taking a large deep breath.

Just inhale.

Hold it tight.

And then let it out slow.

If you hear sounds or distractions while meditating,

Take all those sounds and let all the sounds around you take you deeper and deeper relaxed.

You are in control of your mind,

Not the other way around.

Let the sound of the music,

Let the sound of my voice assist you on remaining focused throughout this meditation to assist you to become more and more and more relaxed.

Now to start this journey.

Let's begin with your toes.

The tips of your toes.

Focus on your toes,

Each and every one.

And relax each and every toe.

Then in your mind's eye,

Create a wave.

A wave of relaxation.

Your wave of relaxation.

And have that wave start at your toes.

Feeling that wonderful feeling of relaxation with it.

Feel your wave of relaxation.

Slowly move into your feet.

Relaxing each and every muscle.

Bring your wave of relaxation up into your ankles.

Up into your calves.

Deepening that feeling of relaxation.

Each and every muscle.

So calm.

So relaxed.

So at ease.

Bring your wave up through your knees.

Into your thighs.

Into your hips.

Feel that deep sense of relaxation.

Now focus on your body from the hips down.

Notice that feeling of deep relaxation.

You may feel heaviness.

You may feel tingling.

Perhaps a sense of warmth.

Or a deep sense of peace.

Whatever you feel is perfectly fine.

Now returning to your wave of relaxation.

Take that wondrous wave up into your abdomen.

Into your lower back.

Focus there for a moment or two.

To ensure that each and every muscle is tension free.

Is relaxed.

So at ease.

All stress is gone.

Continue your wave of relaxation.

Up into your upper back.

Letting go of all tension and stress.

So relaxed.

So at ease.

Bring your wave.

Your wave of relaxation.

Up your back,

Over your shoulders and into your chest.

A lot of tension and stress is held there.

Let it go.

To all that stress and tension,

Just leave the body.

Permitting you to become fully and completely relaxed.

Take a moment or two.

And focus again on your breathing.

Breathing in.

Breathing out.

Feel the movement of the air.

Feel the lungs taking in air.

Feel the lungs letting go of air.

And just like your breath,

Just let everything go.

So relaxed.

So at ease.

If you find your mind wandering,

That is fine.

Just bring your attention,

Your focus back to your breath.

Or back to the music.

Or back to the sound of my voice.

Now focus on your body from the shoulders down.

Notice that deep sense,

That deep feeling of relaxation.

You may feel heaviness.

You may feel tingling.

Just a sense of warmth or heat.

Or a deep,

Deep sense of peace.

Whatever you feel is perfectly fine.

Returning to your wave of relaxation.

Take that wave of yours and continue that wave up the back of your neck.

Again,

Taking a moment or two and focusing on the neck muscles.

As stress and tension sometimes lingers there.

Let it go.

Let it all go.

And continue your wave up the back of your neck.

Up the back of your head to the crown.

To the very top,

Letting all tension and stress go.

Continue that wave down into your forehead.

Down into your eyes.

Bringing your wave of relaxation in and around each eye.

So many muscles there.

Let your wave relax each and every one of them.

Continue down.

Bring your wave down into your cheeks.

Down into your jaw.

Again,

Stress and tension may linger there.

Stress on all the muscles.

Let it go.

Bring that wondrous wave back down the front of your neck.

Through your shoulders once again,

In and around your shoulders.

In and around those shoulder blades.

To ensure all stress and tension is gone.

And then bring that wave of relaxation down into your arms.

Into your biceps.

Your forearms.

Your hands.

Down into each and every finger.

Bring your wave of relaxation down into the tips of each finger.

Stress on each tip,

One at a time.

So relaxed.

So at ease.

Then focus on your entire body.

Search each and every muscle.

For any stress,

Any tension,

Let it go.

Then bring your focus to that feeling.

The feeling of deep relaxation.

You may feel heaviness.

You may feel tingling.

A sense of warmth.

A sense of peace.

This is the perfect time to feel a sense of joy.

To feel a sense of empowerment.

Confidence or self-assurance.

Feel strong,

Happy,

Excited.

You are in control of your mind.

You are in control of your thoughts.

You are in control of your emotions.

All of this.

All of this is your inner strength.

And you can return to this wonderful state anytime you choose.

And you will find that each and every time you practice this method of relaxation,

It will become easier and easier.

Now it is time.

Time to return to your usual level of alertness.

And as you slowly and easily become more and more alert.

More and more aware of your surroundings.

Slowly,

Easily begin to open your eyes.

Bringing back with you this wonderful feeling of relaxation.

Of peace and joy.

Bringing back with you all that you choose.

I hope that you enjoyed this guided relaxation meditation.

Thank you for joining me.

And please feel free to reach out anytime with any questions or concerns.

Have a wondrous day.

Reviews

Best meditation for relaxing the body and the mind.

Deeply relaxing. I’ve saved it.

Wonderfully relaxing, thank you.

Such a good solid helpful practice thank you!!!

A wave-washed body scan.

I enjoyed this very much. Thank you. ❤

Really nice and relaxing. Thank you!

I felt amazing after this meditation

A new favourite for me. Feeling very relaxed and peaceful. Thank you xx

Super relaxing - will bookmark

Very beautiful relaxing meditation.