Releasing Body Tension Relaxation Meditation

Relax your muscles and your mind in this tension releasing meditation. Perfect to do in the morning to minimise stress throughout the day or right before bed to have an amazing sleep! Relax and Enjoy...

Transcript

Hello my beautiful sparkly soul.

Welcome to your releasing body tension meditation.

This one is going to make you feel really relaxed.

It is my favorite thing to do to release a lot of tension from my body.

I use the analogy of having a very very wet sponge and that's what our bodies are now and we're just going to wring out all the water,

All the tension in order to feel more calm in our bodies and not hold on to all of that extra water or tension in our bodies because we don't need it.

This process is a lot about letting go and releasing tension through our muscles.

What we're going to do is we're going to hold and clench your muscles and then release.

But please do what feels good to you.

Listen to your body and if you have any injuries in the spaces that we're going to go through,

Please do what feels good for you.

You know your body the best.

Trust your body and what it needs in this moment.

But as we relax our bodies we're also going to be relaxing our minds as well.

It's kind of like they're both interconnected.

So this process is so beautiful to feel more calm.

It's really great to do in the morning especially if you have a busy day but it's also great to do right before bed to kind of calm down your body.

And if you ever get distracted please just come back to my voice.

It's supernatural for your mind to wander off but just make sure you bring it back to my voice and the present moment.

So let's get comfortable right now.

I really prefer laying down on my back while doing this but again please listen to your body.

Let's take a moment to get comfy.

Wiggle around a little bit just so that you can really settle into this space.

Take a moment and close your eyes.

When we close our eyes we can go inward.

We can be more present with ourselves with our eyes closed.

And let's take a really big deep breath in through your nose.

Deep deep deep and just sigh out through your mouth.

Getting prepared to be relaxed.

Getting prepared to release.

Now let's take a deep breath in through your nose and hold and exhale all the way out.

Really focusing on that exhale breath.

Preparing our body to relax.

Preparing our body to release.

Let's do that again.

Breathing in,

Hold and exhale completely.

Now let's just come back to your regular breath.

Now we're going to start releasing tension in our body.

So let's start start at the top of our head,

Our forehead.

So let's tense up your forehead by raising your eyebrows.

Let's do that now.

Tensing up,

Raising your eyebrows as much as you can.

Tensing tensing tensing and let it go.

Let go of all of that tension in your forehead.

All your worries.

Beautiful.

Now let's scrunch up your eyes and your nose by just like wrinkling your your nose and your eyes.

Wrinkle wrinkle wrinkle.

Tension tension tension in your eyes,

Nose and your cheeks a little bit.

Holding.

Let it go.

Feel yourself relaxing.

Let it fade.

Completely relax your eyes and nose and cheeks.

Now we're going to move down to your mouth.

So let's do a forced smile with your teeth clenched and your jaw clenched.

Really clench that jaw and that mouth.

Let's go.

Lots of holding,

Clenching and relax.

Relaxing your whole face,

Your lips,

Your forehead,

Your eyes,

Your nose,

Your cheeks,

Your mouth,

Making sure that your teeth are not clenched anymore.

Just release your jaw.

Relax your whole headspace now.

Let it go.

Let's take a deep breath in through our nose.

Hold it and a deep exhale through our mouth.

Focusing on that exhale.

Beautiful.

Now let's move down through the body.

Let's shrug your shoulders next.

Shrug your shoulders so high that they almost reach your ears.

Holding that tension,

Really shrugging your shoulders,

Holding it and let it go.

Now we're going to do that one again because a lot of people have a lot of tension in their shoulders.

So let's let that first one go and now let's do it again.

Shrug your shoulders all the way up to your ears.

Try to touch your ears and let it go.

Let your shoulders relax.

Let go of the tension.

Now let's release the tension in our arms.

Let's place our palms together and really push them together to create the tension there.

Push your palms together.

Push,

Push,

Push,

Hold and let go.

Beautiful.

And you can kind of wiggle your fingers as you release that tension through your arms.

You're doing so well.

Release your shoulders and your arms now.

Now we're going to go to your back.

Please,

If you have any injuries,

You can either skip this part or don't do it as intensely.

But just arching your back right now.

Shoulder blades together.

Your back coming off of the floor or the bed that's underneath you.

Arching your back.

Your butt is still on the on the floor or the bed.

Arching,

Holding and relax.

Let go of that tension in your back.

Beautiful.

Now let's go to your abdomen.

We're going to pull your belly button in through to your spine.

It's almost like a little crunch.

So let's contract those muscles now.

Pulling your belly button in,

In,

In,

Holding,

Crunching and relax.

Beautiful.

Now we're going to do that exact same thing again,

But you're also this time going to pull up your pelvic floor.

So let's try that again.

Pull your belly button into your spine.

Crunch.

But as you're doing that,

Pull up your pelvic floor.

Hold it and release.

Soften.

Let it go.

Wring out that sponge.

Let's take a deep breath in through our nose.

Hold and exhale all the tension in your shoulders,

Your arms,

Your chest,

Your belly.

Let it go.

As we move down the body,

We're going to go into your hip area.

Please squeeze your butt and push down the heels of your feet into the floor or the bed.

So squeezing your butt,

Really,

Really clenching it,

Holding your feet down.

Your whole bottom half should be really tense.

Holding and letting go.

Let go of the lower half of your body.

Now we're going to do that area again because a lot of people hold a lot of tension in those hips.

So let's squeeze that butt,

Squeeze your hips,

Push your feet,

Your heels down into the ground.

Hold it and let it go.

Allow your whole lower half to relax.

Feel the tension fade away.

And now let's flex your feet backwards as if your toes are coming back to your head.

And just hold that so your calves are nice and tight and your feet are coming towards you.

Hold and release.

Moving around your ankles.

Beautiful.

Just coming into relaxation.

Now let's try to tense up as much as you can your whole body.

Let's start by scrunching up our face,

Our shoulders,

Our hands like we can clench our fists together,

Our bellies,

Our hips,

Our legs,

Our feet.

Hold it.

Every part of you nice and clenched.

And then just release your whole body.

Exhale.

Let it go.

Let's do that again.

Your whole body clenching,

Clenching,

Clenching as much as you can.

Let it go.

Relax your forehead.

Relax your eyes.

Relax your eyebrows.

Relax your nose and your cheeks.

Relax your lips,

Your jaw,

Your ears,

Your whole head.

Relax your neck,

Your collarbones,

Your shoulders,

All the way down your arms,

Your fingers,

Your palms.

Relax your wrists.

Relax your chest.

Relax your back.

Relax your belly.

Relax your pelvis.

Relax your hips.

Relax your butt.

Relax your upper legs and your quads.

Relax your knees.

Relax your calves.

Relax your feet.

Relax all of your toes.

Relax your ankles.

And just be here in this calm and presence.

Be here with yourself,

Letting go of the tension,

Allowing your body to be calm.

And please stay here as long as you need.

Be in this presence in your body.

Bring your breath back down into normal,

Breathing in and out.

And whenever you're ready,

Again take your time,

Coming back into the space by wiggling your fingers and your toes and opening your eyes.

And I hope you have the most beautiful,

Relaxing,

Sparkly day.

Reviews

Thank you

Thank you teaching this helpful way of realsing our tensions.
Thank you.

Fantastic 🙏

Namaste 🙏

This was a great full body relaxation track which was clear on which part of the body to tense and how to do it which sometimes its not and covered the full body aswell thank you will be comig back to this regularly to use

My favorite experience so far!!

Tiffany what an awesome session. I loved the sponge visual. Thanks for sharing this with the community.