Hi there,
This is a guided relaxation for chronic fatigue syndrome,
But it will also be helpful for exhaustion,
Burnout,
That kind of thing.
My name is Rishi and I'll be guiding you through this session today.
So,
I recommend that you listen to this lying down.
Maybe lying down on the floor,
On your back,
Lying on the couch,
Or even in bed.
Just make sure that you're as comfortable as you can be,
And ideally,
You're in a place where you won't be disturbed for the next while.
So settle in now,
Close your eyes,
Relax,
And let's begin.
Take a deep breath in through your nose,
Filling the lungs comfortably,
And breathe out through the mouth with a big sigh,
Letting go of any tension,
Worries.
Another deep breath in through the nose,
Release a long,
Deep sigh out through the mouth,
Letting go further of any tension in the body or mind,
And one more deep breath in through the nose when you're ready,
With a big sigh out through the mouth,
And then let the breath settle,
Come back to normal,
Natural or passive breath,
And we'll begin to relax the body more deeply.
Shift your awareness now to the forehead,
And see if you can relax this part of the body,
Focusing at the forehead and try to relax and release any tension.
Give yourself permission to let go,
And become aware of the closed eyes,
And see if you can let the eyelids be a little more heavy.
Feel that relaxation,
Spreading into the cheeks as they soften and relax,
Spreading into the lips,
Release all tension from the lips,
Even allowing the tongue to relax.
Notice the chin and jaw,
And see if you can soften,
Release any tension there,
And feel that relaxation in the whole front of the face,
Spreading into the sides of the head,
And to the crown at the top,
And all the way around into the back of the head,
Releasing all tension in the head and face,
And come down into the neck now,
Aware of the front of the throat,
Relax here,
Back of the neck,
Letting go,
Continue to give yourself permission to rest,
Relax deeply.
As you start to notice the shoulders,
Feel them sinking towards the floor,
And feel that relaxation spreading down through the upper arms,
Feel the muscles surrendering as your awareness moves down into the elbows,
Into the forearms,
All tension in the arms dissolving,
Feel the wrists,
Aware of the palms and the back of the hands,
Thumbs and fingers right down to the fingertips,
Hands heavy,
Completely surrendered,
As you guide your attention into the chest now,
Into the heart space,
And even if there is no obvious tension,
Just have a look and see if you are able to let go a little more,
As you direct your attention down into the abdomen,
Let the muscles of the belly relax,
Around into the lower back,
Softening,
Aware of the hip joints,
Releasing the glutes,
Pelvic floor,
Letting go,
And now scanning down through the thighs,
Softening the muscles of the thighs,
Until you come down into the knees and let go here,
Continuing down into the calf muscles and shins,
Feel that relaxed awareness moving into the ankles and flowing into the heels,
Arches of the feet,
Into the wall of each foot,
Into the toes,
Right out to the tips of the toes,
Release tension in the toes and feet,
Whole body now,
Surrendered,
Relaxed,
And letting go,
And see if you can now become aware of the entirety of your body,
From the crown at the top of the head,
All the way down to the tips of the toes,
Aware of and connected to the whole body,
And as you hold this awareness of the body,
See if you are able to relax a little more,
Is there anywhere in the body that you could surrender a little more,
Where you could soften tension or just let go,
Give yourself permission to let go,
To relax,
Give yourself permission to rest deeply,
Nowhere to be,
Nothing else to do right now,
Then just surrender and rest completely,
And as you hold this awareness of the body in this deeply relaxed state,
Just observe the natural coming and going of the breath at the nostrils,
Feel the body more and more heavy,
Sinking deeply into the surface you're resting upon,
The breath easy,
Coming and going,
Relaxing you further,
And now that the body is deeply relaxed,
Begin to focus your attention gently at the navel center in the middle of the abdomen,
Start to become aware of the navel and the surrounding region of the abdomen,
And notice what you feel here,
Are you able to connect to this area easily,
Or perhaps it's a little hard to identify,
Just do your best,
Try to feel the abdomen,
Specifically the navel,
And as your awareness increases here at the navel,
Imagine if you like,
A soft yellow light beginning to glow here at the navel,
And the more you concentrate here,
The brighter the yellow light starts to glow,
Your awareness intensifies this yellow light at the belly,
Feeling a warmth,
Feeling a glow building at the belly,
And you can take a more deliberate breath in now,
Imagine that the breath comes straight in through the navel center,
Stoking that fire glowing at the belly,
And as you breathe out,
The breath leaves from the navel,
And breathing in,
The breath stokes that warm yellow glow at the navel,
Breathing out,
Relax,
Continuing to breathe in that way,
With every breath in,
Cultivating the warmth and the glow at the navel,
Breathing out,
Relaxing,
Starting to build energy,
Storing energy at the navel,
And the more you practice,
The more that light starts to glow,
That warm yellow glow,
Building,
Warming at the navel,
A sense of energy,
A feeling of strength and recovery,
The abdomen and the navel are the storehouse for your energy reserves,
And now we're building them,
Growing and cultivating that energy at the navel,
Continue to breathe in this way,
Storing energy,
Cultivating warmth,
And see if you can maintain that awareness and that connection of the abdomen,
As you prepare to come to the end of the session now,
Continue to feel that warm glow of awareness and energy at the navel,
As you start to notice the rest of the body,
Out into the hands and the feet,
Down into the fingers and toes,
Centred at the navel,
You can start wiggling the fingers and the toes,
Aware of the abdomen,
Start rotating wrists and ankles gently,
And still aware of the navel and abdomen,
Start stretching through the body in any way that feels comfortable,
See if you can hold on to that warmth and awareness at the abdomen,
Long after the session has finished,
And come back to this region throughout the day whenever you remember,
As you reconnect and reestablish that connection to the energy centre in your body,
That concludes the practice for today,
Thank you for listening,
And if you wanted to share your experience of this meditation,
Please let me know in the comments,
And your donations are always welcome,
Thank you,
I'm Rishi from Good Karma Meditations,
And I wish you a wonderful rest of your day.
