Deep Muscle Relaxation

This guided visualisation will take you in a deep state of relaxation while training the mind to recognise the difference between tensed and fully relaxed muscles. After this meditation, you will emerge feeling calm, relaxed, and revitalised.

Transcript

This guided visualization will take you into a deep state of relaxation and you will emerge feeling calm,

Relaxed and revitalized.

To begin,

Get yourself into a comfortable position.

It is important to make sure your spine is straight.

Close your eyes and slowly exhale.

Now slowly inhale and exhale.

Allow your attention to move to your hands.

Clench your fists.

Squeeze your fists as tightly as possible.

Focus on the feelings of tension in your fingers,

In your hands and in your forearms.

Now relax your hands.

We go your fingers and let your hands completely relax,

Allowing the muscles in your forearms to relax.

Just focus on the muscles in your hands and in your arms being completely relaxed.

Now raise your eyebrows and feel the muscles in your forehead becoming tight and tense.

Now try to let go approximately half of that tension from your forehead while keeping the remaining tension at a constant steady level.

Now let another half of that remaining tension go and hold the remaining tension steady.

And now release half of that tension.

Try to maintain just a tiny level of tension in your forehead.

Now allow your forehead to completely relax.

Let all the tension go and feel your forehead smooth out and relax.

Just enjoying the good feeling as your forehead becomes completely relaxed.

Now squeeze your eyes shut very tightly and feel the muscles that circle your eyes tense.

Now relax.

Let all the tension leave.

Allow your eyelids to rest gently while your eyes remain closed.

Now pucker up your lips.

Squeeze your mouth shut very tightly and feel the tension in the circular muscles around your mouth.

Now relax your lips and let them rest gently against your teeth.

Clench your teeth next.

Let your lips remain relaxed while clenching your teeth.

Feel the muscles tighten in the corners of your jaw and onto your temples.

Now relax your jaw.

Gently wiggle your jaw from side to side to release the tension.

Let your jaw hang slack in a relaxed position.

Let all the tension go out of it.

Focus on how relaxed the muscles in your face are feeling.

Completely relaxed.

Now tense the muscles in your neck that move your head back.

While keeping those muscles tight,

Very gently try to move your head forward so that you're tensing one set of muscles against another.

And then slowly move your head to the right and slowly to the left.

Feel how tight the muscles in your neck are feeling now.

Let those muscles gently relax all at once.

Let your neck relax completely.

Move the point of your shoulders forward and together as if you were trying to touch your shoulders together in front of you.

Feel the tension across your upper back.

And now push your shoulders back as if you were trying to touch the points of your shoulder blades together behind you.

And now relax.

Just feel the relaxation spread across your fingers and along your upper back.

Tense the muscles in your stomach now.

Pull your stomach in as tight as you can.

And relax.

Let your stomach muscles be loose and completely relaxed.

Tighten the muscles in your buttocks.

Squeeze them in as tightly as you can.

And now let them completely relax.

Tense your knees and your thigh muscles now.

Hold these muscles tight and notice the feelings of tension.

Now relax.

Just let those muscles lengthen and smooth out.

Feel the muscles gradually lengthen as they relax more and more.

Now point your toes downward so that they are in direct line with your legs.

Feel the muscles that are tensed in your calves.

And now relax.

Pull your toes up now as if to touch them on your shins.

Feel the muscles tighten in your shins and calves.

Relax your feet now and feel those muscles in your calves and shins.

Relax and become loose.

Now curl your toes into a tight ball.

Hold them tight and feel the tension in your feet.

Now give your toes a gentle wiggle and just let them go.

Allow your toes to completely relax.

Allow your awareness to scan slowly through your body starting at your toes.

Noticing how relaxed every muscle in your body feels.

Scan up your legs and your back.

Slowly to your shoulders and along your arms and hands.

If you find a tight muscle,

Gently let it go so that it is completely relaxed.

Scan the muscles in your neck and head and face.

And back down to your chest,

Past your stomach,

Pelvis.

Down your legs back to your toes.

Gently scanning each muscle,

Releasing any tension and quietly observing how relaxed your body feels.

Turn your attention to your breathing now.

Just notice how slowly the air is entering your body,

Filling your lungs and then gently leaving your body.

Don't try to control your breathing.

Just gently observe it.

As you exhale,

Let everything go and allow the weight of your chest to expel the air from your lungs.

As you inhale,

Allow your body to be nurtured with pure,

Calm,

Positive energy.

As you exhale,

Let go of any tension or worries you may be holding on to.

Just let them go and breathe them away.

Breathe in peace,

Calm and positivity.

As you exhale,

Think to yourself,

Release all tension and worry.

As you inhale,

Think to yourself,

Breathe in calm,

Positive energy.

Imagine yourself gently floating now.

Slowly and safely floating above the tree tops on the gentle breeze,

Completely relaxed.

As I count back from 10,

Imagine yourself floating downward like a feather towards the grass in the beautiful green field until you land gently on the ground when I reach 1.

Feel yourself floating,

Completely relaxed and totally free.

10,

9,

8,

7,

6,

5,

4,

3,

2,

1.

Imagine yourself lying comfortably in the soft,

Sweet smelling grass in the beautiful field.

The sun is very gently bathing you in warm healing light.

Notice how comfortable and relaxed you are feeling.

Notice how slow and relaxed your heartbeat feels.

Notice how slow and relaxed your breathing is and you are completely relaxed.

Reviews

Nice! I like the contrasts between tension and relaxation. Thank you!

So lovely, thank you x

That was great ! Thank you 💗

Thank you. That was great.

Very nice and calming!

Perfect! Thank you!

🙏🏽🙏🏽💜💜 thank you

Most enjoyable. Great to feel difference in muscle tension

Wow so relaxing. So happy found to do in morning meditation. Thank you.

Fantastic way to start and end the day. Thank you 🙏

🙏Thank you❗️❗️really good One!!

very beautiful. only problem is its tooooo fast.... could have hasted 30 minutes.

Great and helpful thank you 🙏

Loved feeling my body, and mind, completely relax during this meditation. My tension headache quietly dissolved. Thank you! 🙏💖

Excellent full body relaxation, thank you!

Great process for releasing tension. Thank you

Wonderful, relaxing