Good evening,
Make some time and space to relax now,
To let go of the thoughts,
Worries of the day and become more present with yourself.
For this meditation feel free to lie down in your bed or on the mat,
If it's more comfortable you can sit of course,
Just make sure you feel supported,
Warm and comfortable.
Close your eyes when you're ready and feel the breath flowing through you,
Take a second now to notice how you breathe,
To notice how is your breath without changing it and from this space just start relaxing more and more,
Start inviting some deeper breaths,
Breathing fully in through your belly,
Your ribs and chest,
Breathing fully out your chest,
Ribs and belly,
Inhaling as you expand and open up,
Exhaling as you relax and letting go of all tension.
With each breath imagine like you are making a little bit more space for relaxation,
A little bit more space for healing any tension and discomfort,
Whether it's mental or physical,
More space to simply be.
I'm going to guide you now through a squeeze and release practice,
It's a really amazing technique to help you relax your body even more,
So when we'll be inhaling in a certain part of body you're going to hold tension and squeeze and when we'll be exhaling you're going to totally let go of that tension and totally relax.
Ok so first we're just going to start with your fists,
Make fists from both of your hands and on the inhale start squeezing them,
Really squeezing and tensing both of your fists and on the exhale open your fingers and totally relax.
Now focus on your arms,
Your right and your left arm,
You can use your hands as well for that to increase that squeeze and hold the inner tension,
On the inhale feel your upper and your lower arms and exhale totally release and relax.
Next inhale focus on your shoulders,
Lift your shoulders up towards your ears and really squeeze them,
Notice how much tension is held there and exhale,
Move the shoulders down away from your ears and relax.
Now let's move to your face,
Your facial muscles,
Squeeze your facial muscles,
You can do any face you like,
Just squeeze your muscles,
Your forehead,
Your jaw,
Your whole face,
Squeeze it all and exhale,
Totally release,
Soften your face,
Your cheeks,
Your jaw,
Release all tension from your head.
Next one is your front,
Your belly,
Pay attention now to your belly and engage your core muscles,
Squeeze your belly really strong,
Hold on the inhale and on the exhale relax and let it go.
Then your back,
Notice your back muscles,
Squeeze through the back of your shoulders,
Your lower back,
Feel the tension in your whole back now and exhale,
Release and make more space for relaxation.
Then your glutes,
Engage and squeeze your glutes muscles,
Both right and left glute are squeezing,
Hold it here,
Notice the tension and exhale,
Totally soften and release.
Now your right leg,
Squeeze your right quadriceps,
Engage the muscles of your leg,
If you're laying down you can even lift it a little bit up,
Hold this leg,
Engage and exhale,
Put it down and relax.
Now your left leg,
If you want lift it off the bed and hold it and squeeze it,
Engage your muscles in the left leg,
Exhale and totally let it go.
Now both of your feet,
Squeeze both of your feet,
Your toes,
Engage the muscles of your feet,
Exhale,
Release it all.
And for the next three breaths,
We're going to squeeze and tense the whole body and then we're going to relax the whole body again.
So take full inhale,
Start squeezing your facial muscles,
Your fists,
Your arms,
Your chest,
Your legs,
All the squeeze,
Hold it here,
Feel the tension,
Exhale,
Open,
Release and letting go.
On the inhale,
Squeeze through your toes,
Through your fingers,
Through your face and through your glutes,
Whole body squeezing,
Exhale,
Let go and totally relax.
And one more time like this,
On the inhale,
Start squeezing and really engaging,
Feel this inner tension,
Feel that you can actually create this inner tension.
And on the exhale,
Totally relax and feel that you can also create relaxation to your whole body through using your awareness.
And for the next few breaths,
Just stay here with your body totally relaxed,
Your legs resting,
Your glutes resting,
Your back resting,
Connected to the surface underneath you,
Your shoulders resting,
Your belly and chest resting as you just breathe and your head,
Your facial muscles soft and relaxed.
Remind yourself that as you can create tension in the body through worrying,
Through stress,
You can also create relaxation through using your awareness,
Connecting to your body in the present moment and creating more space to just be.
So stay here now,
Let your body be totally still,
Connected to the surface underneath you,
Releasing all the stress and worries of the day.
Remind yourself that there's no need to bring them to your sleep,
Give all your worries and problems and discomfort down to the earth.
Imagine like anything that you don't need right now,
Anything that you don't want to worry about and think about is just melting down to the earth.
Let the earth just hold and support you here,
Remind yourself that you don't have to carry all this weight or stress of worry by yourself,
You are not alone.
Sinking in deeper and deeper into the space of relaxation,
Expanding your inner awareness,
Giving yourself permission to just be and just rest.
Let the energy of love for yourself flow freely through your whole body,
Let the energy of love hold you here,
Nourishing you from within,
Let the energy of peace be totally present within you.
Filling your heart with calm and gratitude.
And I invite you now to just stay here,
Keep connecting,
Keep relaxing,
Slowly winding down to your restful sleep.
Thank you so much for listening,
Namaste.
