Meditation For Stress and Relaxation

A guided meditation with delta-wave music, instructed therapeutic breath, a full body scan and creative guided imagery to help untangle stress and anxiety blocking your body from joy, peace or rest.

Transcript

The following recording is a guided meditation to help elicit a sense of peace,

A sense of relaxation,

And a sense of calm for the days and moments where the world feels overwhelming and your body is overloaded with stress.

During this meditation,

We will take just a couple minutes to bring your body back into focus and to help you feel more grounded and more whole.

So begin now by getting comfortable in your seat or surface you may be lying on.

Take a moment to become aware of your breath.

And then begin taking a deep breath in to the count of four,

Three,

Two,

One,

And release,

Allowing your exhalation to be longer than your inhale.

And then again breathing in four,

Three,

Two,

One,

Taking one last sip of air,

Expanding your lungs and release,

Letting out all the stale air,

All the stress your body may be holding onto.

You may start to sense some lightness in your chest and your head and neck.

Just allow your mind to wander blissfully with the voice in this recording.

No need to control anything,

No need to change anything,

No need to judge anything.

Just simply allow any sensations in your body to be your experience during this meditation.

Now begin by bringing a sense of softness to the top of your head.

Feel a soft,

Calm,

Cooling relaxation down the front of your face and your eyes and your cheeks.

Your jaw becomes relaxed.

Your head begins to feel just a bit more weightless.

Continue now to draw your attention down your neck over the tops of your shoulders,

Feeling that sensation of softness surrounding your shoulders and your neck.

Now continue your scan of gentle attention down the back of your spine and become aware of your ribs,

Feeling them moving in and out with each breath.

Now bring a gentle awareness to the front of the body,

Feeling a sensation of warmth and peace coming over the front of your chest and into your stomach.

Your breath being a signal to your body that it is okay to let your organs slow down.

It is okay to allow them to relax,

Feeling as if there were a knot untangling inside the inner core of your body.

As this unravels,

Continue sweeping your awareness down the front of your groin and into the back of your hips,

Grounding down into the tailbone and feeling any tension easily release out the backbone of your body.

Now bringing your attention back up your hips and over to the tops of your legs,

Feel how heavy your legs feel.

They do so much work for you during the day.

So much energy gets stored in them.

Just allow this energy to release out of your thighs,

The back of your hamstrings.

Bring a gentle awareness down to your knees,

Becoming aware of any sensations you may feel here.

Now continue down to your shin bones and your calves and deep into your ankles and out the bottoms of your feet.

Now from head to toe,

You feel completely relaxed,

Completely calm and completely at ease.

Any thoughts or sensations that may come to you at this time,

You can just simply observe and watch them as if they're floating away like clouds in the sky.

And take a moment to find an area of the body where you still may be holding tension.

Once you find this area,

Take a moment to see if there is an image that you could find in this area of tension,

Something to symbolize the tension.

Perhaps a knot of twine,

A rock or just a static image of color.

Finding this area and noticing where it is,

Notice where it starts,

The core of it and follow it out until you notice that it has stopped.

Finding the border,

The boundary around the tension.

Now here you're going to imagine a color that best describes this area of the body.

Imagine that color taking up the space in the area of tension.

Now scan the rest of your body finding the most comfortable,

Most relaxed part of your body.

Once you have found it,

Again see an image in this space.

Perhaps it's a light image,

Bright or vibrant or soft around the edges.

Once you can see it in your mind's eye,

Identify the color that most represents this space.

Now as you breathe in,

You will imagine the space of calm and peace will begin to grow just a little larger.

And as you breathe out,

You will feel and notice that the space of tension and the color where the tension is,

Is starting to become more dense and shrinking.

Take a couple moments to breathe in the positive,

Allowing the positive comfortable space in your body to expand and breathing out the negative until you feel your entire body enveloped by the positive color.

Breathing in the positive comfortable space,

Breathing out any tension or denseness.

Imagine as you take one more deep breath in,

The comfortable space is covering your entire body.

Your body is now completely relaxed,

Completely at ease and free of any unwanted stress.

You have used your inner strength and your life breath to soothe your own body and your mind.

You will feel the sensation of calm,

Weightlessness and light as you enter into the rest of your day or perhaps as you drift off to a restful sleep.

Take care of your heart,

Your mind and your body by coming back to this meditation anytime that you feel it is necessary.

Reviews

Loved this. Very relaxing for my chronic pain and tension. Thank you 🙏🏼

Deeply relaxing! Thank you!

Very relaxing. Thank you Amelia

Very helpful. Helped me soften a harsh attitude towards myself. Namaste

Used this for getting to sleep 😴 worked beautifully Thank you 🙏

An excellent body scan, works wonders in a very short time. Thank you!

Very helpful. Thank you.

Wonderful. I was feeling a twinge of pain in my back and after this meditation, it was completely gone! Thank you so very much!

Good for relaxing your body!

Zapped my migraine!

Totally relaxed and calm. I certainly will go back to this meditation when feeling anxiety or stress. Loved it.

Excellent. Thank you!

Perfect for a quick meditation fix. Imagery and releasing tension.

Simple and easy to follow. Thank you

Many thanks for sharing this guided meditation with us.

Relaxed🙏🏻🌟💫⭐️🦋

Wonderfully calming. Background and guidance in confluence. Thank you 🙏🏻

Even though the recording quality wasn't great (sound is tinny, and a little more distracting than smooth bass tones would be), the body scan and guided breathing is EXCELLENT. I'll be revisiting this for sure.