Welcome to this guided meditation for relaxation,
Which is also good to do before bed for a restful sleep.
Today,
We will practice progressive muscle relaxation,
A technique that helps release tension by tensing and relaxing different parts of your body one by one.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Bring your attention to your breath.
Take a deep breath in through your nose and let it out slowly through your mouth.
Continue this mindful breathing pattern.
Focus only on your breathing.
With each breath,
Feel yourself becoming more relaxed.
Inhale and exhale.
Try to let go of any thoughts or distractions,
And allow yourself to be fully present in this moment.
As thoughts enter your head,
Don't judge them as good or bad,
Simply acknowledge them and allow them to pass through and away.
Then,
Return to your mindful breathing.
Now,
Shift your focus to your toes.
Curl them tightly,
Feeling the tension.
Hold for 5 seconds,
4,
3,
2,
1,
And release.
Let the tension melt away,
Leaving your toes soft and relaxed.
Next,
Flex your feet upward,
As if pointing your toes toward your knees.
Feel the gentle stretch in your feet and ankles.
Hold for 5 seconds,
4,
3,
2,
1,
And release.
Let the relaxation flow through your feet and up your legs.
Continue to breathe comfortably and naturally as you move your attention to your calves.
Tense the muscles by pointing your toes downward.
Feel the tension slowly building,
And hold for 5 seconds,
4,
3,
2,
1,
And release.
Notice how your calves feel heavier and more relaxed.
Now,
Focus on your thighs.
Squeeze your thigh muscles,
Holding the tension for 5 seconds,
4,
3,
2,
1,
And release.
Allow the relaxation to spread through your legs,
Grounding you in calmness and tranquility.
And as we move upward,
Bring your awareness to your hips.
Tighten the muscles in your glutes or buttocks.
Hold the tension for 5 seconds,
4,
3,
2,
1,
And release.
Feel the wave of relaxation spreading through your lower body,
From your hips all the way down to the tips of your toes.
Now,
Move your attention to your abdomen.
Draw your belly button inward,
Tightening your core muscles.
Hold the tension for 5 seconds,
4,
3,
2,
1,
And relax.
Let your abdomen soften as you sink deeper into relaxation.
Continue to breathe normally and comfortably,
Allowing stress and tension and anxiety to dissolve with each breath cycle.
Shift your focus now to your chest.
Take a deep breath in,
Expanding your chest fully.
Hold for 5 seconds,
4,
3,
2,
1,
And release,
Letting the tension flow out with your breath as you exhale.
Now,
Focus on your upper back.
Squeeze your shoulder blades together,
Feeling the muscles tense.
Hold that tension for 5 seconds,
4,
3,
2,
1,
And release.
Notice how your chest and back feel open and relaxed.
Now,
Move your attention to your hands.
Make a fist squeezing tightly.
Hold for 5 seconds,
4,
3,
2,
1,
And release.
Let your fingers and palms relax completely in both hands.
Next,
Focus on your arms.
Tighten your biceps by bending your arms as if lifting something heavy.
Hold that tension for 5 seconds,
4,
3,
2,
1,
And release.
Feel the tension leaving your arms,
Flowing away,
Down past your fingertips,
And out.
Now,
Bring your awareness to your shoulders.
Shrug them up toward your ears,
Creating tension,
And hold for 5,
4,
3,
2,
1,
And release.
Allow your shoulders to drop,
Feeling them become loose and light.
Now,
Move to your neck.
Gently and safely tilt your head back,
Feeling a stretch,
And hold for 5,
4,
3,
2,
1,
And release.
Bring your head back to its normal position.
Let your neck and shoulders relax fully as we move on to your face.
Scrunch your eyebrows together,
Squeezing your eyes shut more tightly.
Hold for 5,
4,
3,
2,
1,
And release.
Let your forehead smooth out and any wrinkles dissolve.
Next,
Tighten your jaw by clenching your teeth lightly together.
Hold for 5,
4,
3,
2,
1,
And release.
Allow your face to soften and let go of any lingering tension.
Now,
Take a moment to scan your entire body in your mind's eye from head to toe.
Notice how each muscle group feels lighter,
Softer,
And more at ease.
Imagine a warm wave of golden relaxation energy washing over your entire body,
From the crown of your head to the very tips of your toes.
As we wind down this meditation,
Take one last deep breath in through the nose,
Hold it,
And exhale slowly through the mouth.
Begin to bring your awareness back to the present moment and to your physical surroundings.
Wiggle your fingers and toes gently,
And when you're ready,
Open your eyes.
Thank you for taking this time to relax and to care for yourself.
Try to carry this sense of calm with you throughout your days to come.
