Student Favorite: Relax, Relief, Release Guided Meditation

This is the most relaxing, centering meditation you will ever do. We'll welcome in release and relaxation together as we sink in to the present moment. At the end of the practice, you'll feel centered, grounded, and light.

Transcript

So let's do some super productive work of relaxation. We'll start with the four seven eight breath inhaling for one two three four hold two three four five six Seven exhale out through the mouth for two three four five six seven eight One more time like this inhaling for one two three four hold the breath for two three Seven and let it go gentle release for two three four five six seven and Again a long slow luxurious breath that feels like a gift to yourself for one two three Four feel that your lungs are completely full and then hold for two three four five six seven and release two three four five six seven eight and Let your eyelids stay closed with your eyes closed roll the shoulders up and roll the shoulders back and Lean back fully against your chair Feeling the boundaries of your body feeling the weight of your body and Let yourself consciously settle in notice Everything your body is making contact with where is your body touching? Maybe touching clothing or touching whatever. It's resting on feeling that enjoying that Feeling the weight of the body more fully releasing and Continuing to sink deeper and deeper into your seat Sinking deeper and deeper and whatever supports you and begin first by sensing the feet What are the feet touching? Are there vibrations running through the feet? Can you feel the tops of the feet? Can you feel the toes the big toes and the little toes and the toes in between? Can you feel and release the top of the foot? Can you feel and release the ankles? Just noticing if there is a touch of clothing or maybe touching the air or touching the floor What are your feet feeling? Is it a coolness? Is it a warmth? Really getting a sense of your left and right foot Sending a breath into the feet and with an out breath just let go of the feet with an out breath letting them go and Move your awareness up to your left and right ankles Release that area of the ankles and the area between the ankles and the knees Let that release and between the knees and the hips let that soften and Release more deeply feel the inside of the thighs and the outside of the thighs and Now feeling the whole leg What are the felt sensations at your legs? Breathing into the legs and the feet and Breathing out of them letting them release release from your awareness and Now feel the mid part of your body notice the lower back and the stomach and the pelvis Feel into that whole area around the waistline any sensations there Look at those sensations with compassion Breathe into this whole mid part of your body bring your awareness there and let it go and Bring awareness to your upper stomach and the chest and the ribcage What are the sensations there? The upper stomach the chest the ribcage there you have the lungs and the heart and The diaphragm maybe just place a hand there And let the hand soften that area let the hand move with the breath as if it's a wave moving up and down and you're watching that wave from the shore and On every exhale you're releasing more healing the body releasing the body with joy with gratitude Soften around the hand Soften the area of your chest Can you even let the heart relax metaphorically let the heart relax it can just be as it is Welcome your heart as it is Welcome the heart and the exact state it's in notice those feelings around the chest and that sense of touch and That physical sensation of the rising and falling and Find release in that area find softness gentleness in that area Accepting this area as it is Not needing it to be any different than it is Accepting your heart as it is Feeling that gentle expansion with the in-breath and that's like contraction with the out-breath the movement of life This is life moving through you. Let it be as it is Release any expectation Just your very open awareness Your very open awareness and life moving through it a sense of gratitude for this rhythm a sense of gratitude for this life, Which is so much bigger than any of us which is so much more mysterious than we'll know and Releasing the need to know and understand everything Releasing not only physically Releasing the need to have every answer Welcoming the mystery and adventure of life Letting it be as it is in this moment Welcoming it with your heart not with the mind and Breathing into the chest the ribcage deep breath into the lungs the heart the diaphragm the entire trunk of the body deep breath into it and Full breath through the mouth out of this area Releasing letting go and letting the hand go as well Place one hand inside the other gently and let the body continue to sink in Release the hips release the back Feel your body resting and let your awareness be with your fingers The fingertips of your left and right hand let those release feeling the thumbs and the forefingers and the pinky and the index finger and the palms Feel that warmth of one hand and the other feel the air against the skin and Relax into this full awareness of sensation breathe into the hands and Breathe out of the hands releasing the hands Nothing they need to do right now They can just feel and make contact and connect sending gratitude For every single thing those fingers have done everything those hands have done and Say now you can relax and rest feel the wrists feel how delicate and beautiful those wrists are and the forearms and the elbows Release relax the elbows Release the whole arm and the armpit and the shoulders Allow your awareness to be with the left shoulder and the right shoulder breathe into the shoulders and Imagine that on the out breath the shoulders just let go Find a softness in the shoulders Letting the shoulders be just as they are Sinking more deeply releasing completely Breathing into this area of the body the shoulders the arms the palms noticing on the sensation there and Sinking deeper and deeper into the space of ease and relaxation where for a few moments things can be as they are and You can be as you are Feeling any sensations in the upper shoulders all the way into the neck Feeling this area around the neck Breathing into the neck and throat and let that area release Nothing you need to say right now Let the shoulders feel light. Let the throat feel light Just the breath brushing through it Just the breath coming and going through the throat with every out breath Letting go of the concerns of the day Letting go of any tension or tightness allowing the neck and shoulders to be as they are and move your awareness into your mouth and jaw and ears feel the chin feel the nose feel the tongue and Let this whole area relax and Still keep the belly relaxed and still keep the hips relaxed and the shoulders release the cheeks and the cheekbones and now release your eyes and the lips and the eyebrows Release the hairline and the forehead and the entire face feel all the sensations in your face and head and letting that go breathing into the face and the head and Breathing out Now imagine breathing into the entire body Breathe into your entire body flood your body with breath and breathing out With every exhale with every moment you let go Feel that you are more natural You are on this earth without tension You can just be and be light Letting your body relaxed so you can be natural and light feeling the breath effortlessly move in and out of the body and to end this practice Just resting in the breath Resting in the sensation of the breath as it comes to you Moment by moment Enjoying placing the breath into your awareness Following the breath and now releasing that focused awareness Releasing and letting go of everything and put your hands on your heart again To thank yourself for having done this practice. Thank yourself for having the courage to release tension and to be authentic and natural and as you are on this earth Set the intention To move through the day and move through the week relaxed alert with clarity but relaxed Relaxed with the naturalness of this heart To feel as you are feeling and be as you are Set the intention to bring this relax relief release and Authenticity with you Knowing that the heart is big enough for you as you are and now fill the belly with breath completely and Let's take one breath together out through the mouth Place the hands down and as you open your eyes Bring awareness to into your space into your emotions Into the earth as it is around you keeping that awareness and Welcome back Maybe to a more relaxed relieved at ease version of you