20 Minute Deep Relaxation

20 Minutes of deep relaxation to unwind, relax and maybe fall to sleep ;)

Transcript

I invite you to find a quiet place to lie down.

Ideally you will be completely flat with your arms by your side.

Most of all,

I invite you to listen to your body.

You know what you need in this moment to relax your body.

Your body temperature may well drop,

So feel free to use a blanket.

Start by bringing your awareness to your breath.

Allow yourself to take a few deep breaths.

Enjoy the feeling of your shoulders sinking deeper into the ground.

For the whole time during this deep relaxation,

You have nothing to do,

Nowhere to go.

Allow yourself to just be here and rest.

No coming,

No going,

No after,

No before.

I hold you close to me and I release you to be so free.

Because I am in you and you are in me.

Because I am in you and you are in me.

In me.

I invite you to set the gentle intention to use this time to relax.

You can give yourself this gift of a deep relaxation just for these next few minutes.

You can enjoy being in the present moment,

This beautiful moment.

You can smile at the thought of the things you forgot to do earlier.

Smile at the thought about the person you need to respond to later.

You will remember to do all those things later on,

But for now you can just be.

We can use the awareness of our breath to relax our body and relax our mind.

When we are living in the present moment,

Not preoccupied by thoughts about the past,

The present or the future,

We allow our mind the space to unwind,

Our bodies to relax.

And we can enter into life more fully.

I invite you to feel the breath as it flows in and as it flows out.

You can feel your belly rising and falling.

You can feel how your body makes way for your breath and your breath expands your body.

You can feel the air passing through your nostrils.

And if ever you find your mind wandering,

Caught in one thought or another,

You can just smile and bring your awareness back to your breath and back into your body.

I invite you to feel where your body is making contact with the floor,

The backs of your feet,

Your legs,

Your shoulders,

Your arms and the back of your head.

With your in-breath,

You can feel the whole of your body lying on the floor and with your out-breath,

You can let go of everything.

Enjoy the rhythm of your breath as it flows in and as it flows out.

Just like calm waves gently lapping a sandy beach.

So now,

Let's become aware of our hands.

Breathing in,

I am aware of my hands.

Breathing out,

I allow my hands to relax.

Take a moment to appreciate how wonderfully complex our hands are and all the activities we can do thanks to them.

From painting to cooking to writing.

We can be grateful and allow all the cells in our hands to relax and really melt into the floor.

Breathing in,

I become aware of my arms.

Breathing out,

I allow my arms to rest.

We use our arms to give people hugs,

To swim and to dance.

We can take a moment to be grateful and to allow our arms to fully,

Fully relax.

Breathing in,

I am aware of my shoulders.

Breathing out,

I release all tension in my shoulders.

With my in-breath,

I can really feel the weight and the presence of my shoulders.

Breathing out,

I smile to my shoulders.

My shoulders are a place of strength.

They allow me to carry weight both physically and emotionally.

And sometimes tension accumulates in my shoulders.

With a deep,

Big breath,

We can release the tension and enjoy the sensation of our shoulders sinking deeper into the ground.

We can now bring our awareness into our back.

Breathing in,

I am in touch with whatever there may be in my back.

And I give my back permission to relax,

To let go.

For now,

We can release our burdens and our projects.

Breathing in,

I am aware of my face.

Breathing out,

I relax my face.

Breathing in,

I raise my eyebrows.

Breathing out,

I relax my eyebrows.

Breathing in,

I am aware of my face.

Breathing out,

I smile,

Relaxing the hundreds of muscles in my face.

Breathing in,

I am aware of my two eyes.

Breathing out,

I let my eyes sink into the eye sockets.

Breathing out,

I let my eyes sink into their eye sockets and release any tension in my eyes.

My eyes are a miracle,

Allowing me to see the faces of loved ones,

The beauty of a sunrise,

The droplets of water and flowers after a spring shower.

Breathing in,

I can take this time to appreciate these two eyes.

Breathing out,

I can give them the chance to fully rest.

We can all share a lot of kindness with people,

Just the way we look at others.

Breathing in,

I am aware of my mouth and my tongue.

Breathing out,

I allow my tongue to relax.

I allow my jaw to open slightly to fully rest.

We can take a moment of gratitude for our mouth's ability to smile and to our tongue for our ability to taste and enjoy food and to speak with others.

With my in-breath,

I now become aware of my right leg and right foot and as I exhale deeply,

I allow the cells in my right leg and foot to relax.

As I inhale,

I bring my awareness to my left leg.

With my in-breath,

I bring my awareness to my left leg.

As I exhale deeply,

I allow all the cells in my left leg and foot to relax fully.

Take a moment just to observe and enjoy any sensation you may feel in any of your legs,

A feeling of your leg being supported by the floor,

A feeling of your knee being at rest,

The feeling in the soles of your feet no longer supporting your body and being at rest or any other subtler sensation you may feel within your leg.

When we walk,

Our legs know what to do.

We don't need to think about walking.

Breathing in,

I smile at my foot.

Breathing out,

I smile at my toes.

Breathing in,

I'm aware of my stomach.

Breathing out,

I relax my stomach.

I take a moment to feel my belly rise and fall with my breath.

You may want to put your hands on your lower abdomen and enjoy that sensation of warmth.

With my in-breath,

I am aware of my two lungs.

With my out-breath,

Allow my lungs to relax more deeply with each breath.

The lungs allow us to inhale oxygen and exhale carbon dioxide and thereby detoxify our body,

Allowing our bodies to be healthy.

Breathing in,

I am aware of my heart beating on the left side of my chest.

Breathing out,

I am grateful to my heart.

This wonderful organ that pumps blood throughout my whole body and nourishes my cells with oxygen and nutrients.

My heart is always there for me even when I sleep.

So I now allow my whole body to rest.

I reset the intention to follow my breath so my mind is calm,

My body is calm and my heartbeat can slow so my heart can rest.

Take a moment to breathe fully and feel your whole body resting and being at peace.

Amazing Grace,

How sweet the sound that saved a wretch like me.

I once was lost but now I'm found.

I was blind but now I see,

I see.

This deep relaxation was lovingly brought to you from South London by Anna and Esteban.

You can listen to my music on my Soundcloud channel which is AnnaWritesMusic.

And you can enjoy more meditations like this on my Soundcloud channel at BusyBodyMeditations.

Be Blessed.

Reviews

Thank you 🤲🏻🤲🏻🤲🏻

Great 20 minute relaxation!

Beautiful! Thank you 💚

Unique, different, I loved it.

It's amazing! I love it ! It relaxed me and I feel asleep. Anna's voice is wonderful , deep and sweet, but it is true that it wakes you up at the end. I love listening to Ger at the beginning

It is so strange how my entire body feel asleep in 20 minutes. My mind and heart is fully at peace! !!!!!