Hello there,
My name is Denzel and today you and I are going on a meditative journey.
The object of this exercise or this meditation is actually to relax your body and relax your mind.
This is one of the few meditations that I would suggest that you lie down flat.
So lie down flat in a comfortable position on your back,
Hands next to you by your side,
Palms facing downwards.
This is a yogic meditation,
However you can do it at any point in time in the day or the night whenever you are feeling a little stressed and suffering from muscle fatigue,
Tired,
I have had a long day and just want to relax and be with yourself.
So let's begin.
Comfortably lie down and close your eyes.
And slowly begin to breathe in nice and deep.
We will relax our body part by part.
So you will take a deep breath in,
Follow my instructions on how to tense that particular part of the body and then relax it and feel the relaxation.
This meditation travels from toe to head so we will begin with the area of your toes.
Breathing in nice and deep,
Feeling the air as it enters your body and slowly letting it out.
Relax,
Relax,
Relax.
We begin with the toes.
Breathe in nice and deep and as you take your breath in and as you inhale,
Point your toes away from your head.
Stretch,
Stretch,
Stretch and relax.
And as you relax,
Exhale and feel the tension ebbing away from your toes.
Now take a deep breath in and point your toes towards your head,
Tensing your calf muscles.
Tense,
Tense,
Tense and then relax,
Relax,
Relax.
Feel all the tension flowing out of your calf muscles.
And now for the thighs.
Tense both your thigh muscles and your buttocks,
Squeezing as hard as possible and then relax,
Relax,
Relax as you exhale.
On each of these body parts we spend 10 seconds just to feel the relax,
Feel the tension ebbing away,
Feel the stress ooze out.
And now for the back.
We arch our back upwards a little bit as we breathe in,
As we inhale,
Arch your back up,
Up,
Up and then slowly drop it back onto the mat or the bed or wherever you are lying flat.
And as you drop it back just relax and let the breath out and let the tension out and feel the energy flow.
Next we'll take the stomach muscles.
So breathe in nice and deep,
Puffing it up as much as possible your stomach and slowly relaxing,
Relaxing the stomach area,
Pulling your tummy in gently,
Your abdomen in gently towards your spine,
Letting out all the air,
Letting out all the tension,
All the stress.
Next your chest.
Take a nice deep,
Deep,
Deep,
Deep breath in.
Hold it for a few seconds.
One,
Two,
Three,
Four,
Five and slowly exhale,
Relax.
Let all the breath out,
All the tension and stress out.
And now we'll do the same for the neck.
Push your head back as far as possible as you breathe in and hold your breath,
Pushing your neck,
Stretching it as much as possible,
Feeling the tension and then slowly relax,
Relax.
Next,
Breathe in nice and deep and as you breathe in,
Clench your jaws together,
Tightening the muscles around the jaw as much as possible,
Holding them together,
Pressing your teeth against each other and slowly let go.
Relax,
Relax,
Relax and feel all the tension and all the stress and all the tightness in your body about slowly as your body relaxes.
Next,
Your face.
Squeeze your eyes in as you breathe in.
Squeeze,
Squeeze,
Squeeze,
Contorting your face.
Hold it for a couple of seconds and just relax.
Let go,
All the stress and tension that is in your face.
And now for your arms,
Tighten your arms at the muscle.
Tighten your muscles as much as possible while you breathe in,
While you inhale and hold the muscles for five seconds and then let go,
Drop.
Feeling the tension in your muscles,
Ebb away and slowly relaxation takes over.
And after that,
Your hands,
Tighten your fist,
Tight,
Tight,
Tight,
Tight and then relax,
Relax,
Relax.
If right now you feel a bit drowsy,
You could just float into a sleep.
And if you're awake and ready,
Then whenever you're comfortable,
Pick your hands up,
Rub them together,
Make them into a cup and bring your hands to your eyes,
Slowly placing them on your eyes and then dropping them down to the sides.
Open your eyes with a smile.
I hope at the end of this exercise,
This meditation,
You're feeling more relaxed,
More at ease,
Less tense in your body.
And when you're less tense in your body,
Your mind automatically relaxes.
So put your mind at ease,
Put your body at ease,
Feel the relaxation.
I will end this meditation here.
Thank you so much for joining me in this meditation.
I'll sign off at the end of the bell.
You can turn the meditation off,
But don't forget,
Please follow my handle on Insight Timer.
Seven lights surround you all today and always.
