Relax... Relax.. Relax

A guided relaxation that uses muscle progression to relax the body. It was originally part of a three recording and can be followed by either a walk in the forest or on the beach. It can also be used on its own.

Transcript

Welcome to your body relaxation.

Before we start if you just want to have your last riggles get yourself into that totally comfortable position.

Relaxing your shoulders and your head and your neck and when you're ready just breathe.

Breathe deep down into your diaphragm and just notice the natural rise and fall of your torso.

Breathing in a wonderful relaxation and calm and peace.

Breathing out every tension and just relaxing and releasing and letting it go.

Become aware of the natural flow of air going in and out of your nostrils.

Don't force your breath just let it find its own natural rhythm.

Just gently letting it be and then bring your focus to the crown of your head.

Become aware of how tight your scalp feels.

Consciously let those muscles relax and as you do almost feel the tension just sliding off the top.

Breathing into it and just releasing and letting it go.

Bring your focus down to your forehead and as you consciously release each and every one of those muscles just notice how wide and how smooth your forehead feels.

And just release and let it go.

Bring your focus to all the muscles around your eyes.

Your eyes that work so hard and as you release the tension almost feel it lift out from your eyes like a weight just coming away from them.

And consciously just let them relax.

Relax,

Relax.

Become aware of your cheekbones and just let them relax.

Let the tension just lift away.

Drop your jaw to allow a bit of space in between your teeth.

And then bring your focus to your tongue and as you bring that focus to your tongue become aware of how heavy that feels.

As you just allow it to fall to the bottom of your mouth and it getting heavier and heavier.

And just relax,

Relax,

Relax.

Breathing in and just releasing any tension and just letting it go.

Relax the muscles around your lips and your chin.

Follow your jawline around to the back of your neck and then the muscles around the top of your spine.

One by one just let them relax working down through your neck.

One by one consciously just letting them go and just relax,

Relax,

Relax.

Take a deep breath in and just relax and let it go.

Bring your focus down to your shoulders and first of all just lift them slightly and then just drop them down and just let them relax and let that tension go.

Hunch them back up to your ears and again just let them go and just let them relax,

Relax,

Relax.

Put all of your focus onto your left hand shoulder.

Become aware of every muscle and as you do consciously let each of those muscles relax all through your shoulder blades.

Feel your shoulder dropping down and as you do feel the tension just melt away.

Breathe down into your shoulder and just help that just release every bit of tension.

Follow that relaxation down into your left bicep and just let that relax.

Down into your left elbow and just relax that elbow down.

Your left forearm.

Relax that left wrist and then as you put your focus onto your left hand consciously relax all of the muscles and follow it through to each fingertip,

Your thumb,

Your first finger,

Your middle finger,

Your ring finger and your little finger.

And with every muscle being relaxed breathe down into that arm releasing every piece of tension and just relax,

Relax,

Relax.

Now bring your attention to your right hand shoulder and again focus on all of the muscles and one by one allow them to relax and as you do notice how that feels.

Notice how that feels when you relax the muscles and allow the tension just to melt away.

Take a deep breath in and breathe down into that shoulder and just release and let it go.

Follow down into your right hand bicep and just relax,

Relax,

Relax that right elbow and relax your right forearm,

Your right wrist and all the muscles in your right hand.

Follow it through into your tip of your right thumb,

Your right first finger middle finger,

Ring finger and your little finger.

Breathe down right the way through that entire arm and just release and let it go and just relax,

Relax,

Relax.

Bring your attention to the front of your neck,

Your throat and just let the muscles around that area just relax.

Follow down into your chest and let each of those muscles relax and as you do just feel the tension lifting off.

Breathe down into that area and just relax,

Relax,

Relax.

Working down through behind your ribcage and your midriff.

Feel the sides of your body just relaxing.

Release your stomach muscles and just let everything release so you can release and let it go.

Bring your attention to your spine.

We're gonna work our way down each and every muscle using our fingers and playing it like a piano and with every muscle that you touch allow that muscle to completely just relax.

Follow it through to the sides of your body and across your entire back and just relax,

Relax,

Relax.

Get into the center of your back slowly but surely touching each and every one of those muscles with your fingers one by one.

Releasing tension by tension and relaxing muscle by muscle all the way across to the edges and just relax,

Relax,

Relax.

As you get to the bottom of your spine just follow this relaxation down into your hips.

Let the tension just melt away and as all the muscles and your hips just really start to relax just feel them melt into whatever's beneath them and just release and let everything go.

Take a deep breath in and just allow that to flow through every particle of your back and your torso and through your hips and just relax,

Relax,

Relax.

Put all of your focus onto your right hand thigh and consciously let the muscles just relax out,

Just release the tension and just relax.

Release the tension in your right hand knee and follow that relaxation down into your right calf.

Relax your right ankle and release every muscle in your feet going through to the tips of each of your toes.

One,

Two,

Three,

Four and five.

And breathe.

Bring your attention across to your left hand thigh and release each of those muscles.

Just release and just let it all go.

Relax that left knee,

Follow that release into your calf,

Your left ankle,

Your left foot and each of those toes.

One,

Two,

Three,

Four,

Five.

Take a deep breath in and allow this to flow from the crown of your head all the way through every part of your head,

Neck,

Torso,

Your limbs,

Your feet and to the tip of every single toe and just relax,

Relax,

Relax.

Scan your body from your crown all the way through to your toes and back up to your crown and anywhere that you still feel a little bit of tension,

Put all of your focus onto that area and consciously allow those muscles just completely release and let everything go.

And just relax,

Relax,

Relax.

And then just breathe.

Bring your focus back to your breathing,

The gentle rise and fall and the airflow and just breathe.

Reviews

This is such a thoroughly relaxing meditation, just as the title expenses! TY,❤️🙏

Lovely 🕉️
I did it on the Amalfi coast
Lying on rocks at the beach
I am relaxed!!!
Hope all the tension has left my muscles ☮️

All I did was relax, relax, relax!! Thank you so much!! 💖

Wonderful meditation! Thank you for the experience.

Thank you for This very special meditation I felt calm

Really worked for me. Relaxing all the muscles one by one.

Just what I needed will revisit this meditation often. 🙏🏻

Tottaly relaxed and tingles up and down my body

Just what I needed to get my week started. It was great for lowering my anxiety on a Monday morning. Thank you

Thank you x

I really needed this brilliant relax relax relax meditation 👏
Thank you 😊 🙏

I listened to this meditation as I was soaking in the bath - and this was the MOST relaxing experience..thank you 🙏🏻

Very effective. I found tension I didn't realize was there and was able to release it. Thank you!

Feel so good. Thank you.

Thank you so much!!!🙏🏻Namestá* really felt that...

I wasn't feeling well and this meditation just made me feel so relaxed. Thank you! 🙏

Thank you! Wonderfully relaxing...ended abruptly. I love the way you spoke....relax relax relax. I can take that with me throughout the day and more.
All the Best to you,
Joe

Good way to relax anywhere

This is lovely to stop and pause every day life