Welcome to a 10-minute body relaxation.
In this meditation,
You will relax your mind and body by tensing and relaxing muscles throughout your entire body.
You may visualize the muscles tensing and the wave of relaxation flowing over them as you release that tension.
You will tense its muscle vigorously for a few seconds and then suddenly release the tension and feel the muscle relaxed.
You won't tense but not strain your muscles.
If you feel any pain or discomfort of any muscles,
Feel free to skip that step.
Breathe naturally throughout the meditation and notice how your body changes.
Let's begin.
Stand tall with your feet on the ground.
Make yourself comfortable and feel your body balanced.
Take a few moments and soften your eyes.
Allow them to close or remain open with a soft gaze.
Feel the muscles around and behind your eyes to become softer and softer.
Allow your attention to focus on your body.
Your mind might be wandering or not.
Gently bring it back to the muscles you focus on.
Take a deep breath and hold for a few seconds.
Inhale slowly.
Breathe in and imagine your body becomes bigger,
Your muscles to be tense and more energy runs into your body.
Breathe out and imagine the tension being released and flowing out of your body.
Breathe in and breathe out.
Raise your eyebrows as high as you can and tighten the muscles in your forehead.
Abruptly release and feel the tension melt away.
Smile widely and feel your mouth and cheeks tense.
Hold and relax.
Smile and squint your eyelids tightly shut to tighten your eye muscles.
Hold,
Relax.
Feel and appreciate the softness in your face.
Now gently pull your head back as if to look at the sky.
Release and feel the tension fall away.
Feel the gravity to relax your head and neck.
Be gentle and enjoy this sense of gravity.
Stay for a few moments.
Now lift your shoulders up as if you could touch your ears.
Gently release feeling the heaviness.
Pull your shoulders back trying to make your shoulder blades touch.
Tense your upper back.
Hold and relax.
Take a deep breath in and open your chest to looking at the sky.
Breathe out blowing out all the tension.
Gently arc your back and gently bend your head forward.
Release.
Sucking the muscles in your stomach,
Feel your stomach be tight.
Hold,
Relax.
Gently arc your lower back now.
Hold,
Relax.
Bring your focus on your arms.
Tightly but without straining,
Clench your fists and flex your arms.
Relax.
Extend your arms out and clench your fists.
Visualize the muscles tightening and tension builds up.
Relax and enjoy the feeling of softness.
Feel a wave of gentle flow running in your upper body.
Tension and stress are gone.
Your muscles are strong and relaxed.
Now let's focus on your lower body.
Tighten the muscles of your buttocks.
Hold,
Relax.
Press your knees together like you were holding a tennis ball between them.
Tighten your thighs.
Relax.
Stretch your left leg in front of you and flex your foot.
Feel the tension in your calf.
Release and change sides.
Stretch your right leg and flex your foot.
Feel the tension in your calf.
Relax.
Now flex your left foot only.
Relax and make an arc with your foot like a point.
Relax.
Change to the right foot.
Flex,
Relax,
Arc,
Relax.
Feel your lower body be loose and relaxed.
Rotate left ankle.
Change rotation,
The other ankle and change rotation.
Release.
Gently rotate both your wrists and soften your hands.
Change rotation.
Shake your body and swing from side to side.
Feel your muscles energized and relaxed.
You feel energy running your entire body and your mind become calm.
You are free,
Strong and calm.
Take a big breath in and bring your hands to your heart.
Breathe out and smile.
Have a beautiful day and thank you for joining me.
