Guided Practice For Total Body & Mind Relaxation

This guided audio practice can help you relax deeply. It's effective for tension, anxiety, or just to help you fall asleep. Just sit back, close your eyes, and listen.

Dr. Steve Koc will guide you through your whole body to deeply relax, from head to toe.

Find your most comfortable, warm and quiet spot, close your eyes, press play, and drift away into calm. It's that simple!

Transcript

Please sit or lie down so you can remain as still as possible.

Let's begin with a few deep breaths.

Inhale,

Allowing your belly to expand out.

Exhale and squeeze all the air out.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

After a few deep breaths,

We'll start at the feet.

Relaxing the toes relax your feet and the ankles.

Fall away.

Relax your lower legs.

Let them fall away.

Let the upper legs relax.

Let your legs feel light.

Let them fall away.

Relax your hips.

Relax your whole pelvis,

Front and back.

Sink into the relaxation.

Let it all go.

Let the belly relax.

Relax your lower back.

Relax your whole spine.

Relax your entire core.

Relax the shoulder blades.

Relax the ribs.

Relax your chest.

Relax your heart.

Relax your breath.

Feel light.

Deeply relax.

Let it all fall away.

Relax your fingers.

Relax your hands.

Let them fall away.

Relax the lower arms.

The elbows.

The upper arms.

Let them fall away.

Let the shoulders relax.

Relax the back of your neck.

Let it go soft.

Feel light.

Relax.

Relax your chin.

Let your jaw be loose.

Deeply relax.

The eyelids and eyes.

Relax your forehead and scalp.

Feel light.

Relax the breath.

Watch it come and go.

Slowly in.

Slowly out.

Relax the thoughts.

Watch them come and go.

Like the breath.

Watch the thoughts come and go.

Let it all fall away.

The whole self.

Deeply relax.

Let it all go.

Let it all fall away.

And be here.

Just be.

Just be.

Just be.

Just be.

Relax.

Reviews

Relaxing 😎 and refreshing!

really great relaxation in a short time

wonderfully relaxing. I fall asleep much much faster. thank you 🌙 🙏

A full-body relaxation practice that is a wonderful way to start your day. Great narration and soothing background music too.

By the end of the meditation, I could not move, I was so relaxed. Thank you

I found the teacher’s voice soothing and I appreciated the pacing of the body scan. At times I thought I heard some thing that sounded like crackles which I didn’t care for. But maybe it was happening only at my end. In any case I found this meditation to be relaxing. Thank you.

Wonderfully relaxing meditation! I liked the slow paced body scan too! Thank you!

Enjoyed this meditation very much. Enjoyed the slow pace, a very relaxed, measured body scan. Not too much talking, just enough to guide. Thank you!