Hi there and welcome to this deep relaxation meditation.
Start by finding yourself somewhere nice and comfortable to sit,
Or lay if that's your choice.
If you're sitting make sure your back is supported,
That you can hopefully put in some earphones,
That you can close your eyes and not be disturbed for the next,
Well,
15 to 20 minutes.
When you've found that space,
Sit comfortably,
Wiggle your bum into that chair,
And find your comfy spot,
Allowing your hands to rest naturally wherever they naturally come to rest,
And just allow yourself to start breathing.
Start focusing on your breath.
Settle yourself into a nice deep breathing pattern,
Not so deep as to be forced,
But deeper than you'd normally breathe.
As you settle into that nice deep breathing pattern,
Just feel yourself start to relax.
If you haven't done so already,
It's time to close your eyes and just be with my voice.
As you continue to breathe deeply,
We're just going to follow your body to start with,
And relax your body,
Before then relaxing your mind to take you into a deep state of relaxation.
So we start at your feet,
Starting with your left foot,
Just wiggle your toes a little and allow your whole foot to relax as your toes wiggle,
And then allow your toes to settle and notice your left foot just relaxing completely.
Feel the relaxation go up and over your ankle,
Over your heel,
Up into the back of your ankle,
And then start to creep its way up at the shin and at the calf muscle.
Relaxing every inch as it goes,
Relaxing every muscle,
Every tendon,
Every sinew,
Until you reach just below your knee.
Once you've reached just below your knee,
You can start on your right foot,
Again wiggling your toes with your right foot,
Allowing the muscles to relax in your whole foot as they wiggle and then allow your toes to come to rest,
Allowing everything to relax.
Feel that relaxation pass through your foot,
Over your heel and up into your ankle.
This starts to creep its way up your leg,
Across your shin,
Up into your calf,
And again slowly reaching up to just below your knee,
Allowing all the muscles and tendons and sinews to relax.
You may even find there's a warm relaxed feeling around both of your lower legs right now,
A nice warm comfortable feeling of relaxation.
As we move back to your left leg,
Feel the relaxation now cross over your knee,
Around the back of your knee,
Allowing the tendons that control your knees to relax,
As it creeps up now into the thigh,
Up the thigh muscle,
Around the sides,
And at the back of the hamstrings,
Reaching all the way up and relaxing as it goes,
As it reaches into your bum cheek and around your pelvis.
And now we switch back to your right leg and follow the same pattern,
Allowing the relaxation to creep up over your knee,
Around the sides and back of your knees,
As it follows its way up your right thigh,
Around the sides and at the back of your right hamstring,
Again until it reaches up into your bum cheek and around your pelvis.
As the two join together,
In the middle of your pelvis and in the middle of your lower back,
Allowing everything in your lower body now to relax even more.
And now you can feel that relaxation start to creep up your lower back,
Warming gently as it goes,
Feeling completely relaxed,
Taking all of the tension out of the muscles in your lower back,
Creeping its way around your sides until it meets in the middle,
Around your stomach,
Allowing your stomach muscles to relax,
Allowing everything to just let go.
So relaxation creeps further up your back,
Moving slowly up your spine,
Touching every muscle as it goes,
Warming every muscle as it goes,
And creeps up between your shoulder blades and covers your shoulder blades,
Allowing everything in your entire back right up to your lower neck to completely relax.
It follows up your sides,
Up under your armpits and follows up your stomach until it starts to reach your chest,
Allowing your chest muscles to relax,
Just allowing them to let go until it reaches just below your neck.
And now,
Just for a short moment,
It's time to focus on your left hand.
Just like you did with your toes,
Allow your left fingers to wiggle,
Wiggle your fingers and thumb,
And as you do so,
Feel the muscles in your fingers and your hands start to relax.
You now allow your fingers and thumbs to come to a rest,
Feel the relaxation creep through your hand and into your wrist,
Allowing everything to just let go.
As that warm relaxed feeling creeps up your forearm,
Approaching your elbow,
Just allowing the muscles to settle and be.
The relaxation goes over your elbows and up to your upper arms,
Across your biceps and triceps,
As it approaches your armpit and your shoulders,
Allowing everything to just relax.
And now we focus on the right hand.
And we wiggle the right fingers just like we did on the left,
Wiggling your fingers and thumb,
Feeling the muscles in your fingers and thumbs,
And your hands start to relax as you wiggle them.
And then bringing your fingers and thumb to a calm,
Relaxed place,
Feeling the relaxation wash up your hand,
Over your wrist,
And up into your forearm,
Allowing everything to just relax.
As that nice warm feeling creeps up and over your elbow,
And into your upper arm,
Again warming your biceps and triceps,
Relaxing all the way up,
Till it reaches your armpit and reaches your shoulders,
Just allowing now both arms to just flop into a comfortable place and completely and utterly relax.
As we reach your shoulders on both sides,
Allow them now to just drop a little,
To just sink a little into a nice relaxed place,
Allowing the muscles and tendons and sinews to just let go.
Feeling the tension release as you do so,
The tension releases and makes way for the relaxation to take over.
As that relaxation creeps across your shoulders,
Heads inwards from both sides,
And reaches your neck,
Allowing your neck to relax,
Allowing the muscles to let go.
You can even stretch it just slightly to the left,
And then just slightly to the right,
Not pushing too far,
Just a slight wave left and a slight wave right,
As you allow those muscles to relax.
By bringing your head back into centre,
Finding that your neck is completely relaxed,
And no tension has disappeared.
The relaxation pushes into your jaw,
Allowing your jaw to relax,
Allowing your mouth to just slightly drop open if it needs to.
Muscles in your face,
Across your cheeks and your lips relax.
Your eyes suddenly seem heavier,
Even though they're closed already,
They suddenly seem heavier and more relaxed.
The relaxation creeps up into your forehead,
Allowing any frowns to disappear,
And just allowing your eyebrows and your forehead to relax.
That same relaxation from your neck creeps up the back of your head,
Touching the muscles just below your skull,
As it creeps further and further up the back of your head,
Around your ears,
Across the crown of your head,
And meets the middle of your head,
With the relaxation that's coming up from your forehead.
And now,
You're in a state of complete physical relaxation,
Allowing everything to let go and just be in this moment.
And now,
To relax your mind,
I'm going to count down from 10 to 1.
With each number I count down,
You'll relax even further,
Allowing your mind to just be in this moment,
To just listen to my voice,
To just be in this moment,
And to just listen to my voice.
So we start at 10,
Feeling completely relaxed,
9,
8,
More and more relaxed,
With each number that we go down,
7,
6,
A deeper relaxation now comes over you,
5,
4,
More and more relaxed with each number that we go down,
The more relaxed you feel,
The better you feel,
The better you feel,
The more relaxed you feel.
3,
2,
And 1,
Allowing your mind to completely relax and be completely focused on my voice.
As you find this complete relaxed state of relaxed mind and body,
You suddenly know what it's like to be completely,
Deeply relaxed.
I'm going to allow you to enjoy that moment just for a short time,
Focus your mind on the music in the background,
If you find your mind wanders,
That's okay,
Just catch it,
Bring it back,
And focus again on the music.
I'll give you a few moments to do that,
And then I'll be back to end this meditation,
But for now,
Relax and enjoy.
That's right,
Completely and deeply relaxed.
Now it's time for this meditation to come to an end,
So I'm just going to count from 1 up to 5,
And as I do so,
You can start to return to the room or the place you're in,
But you'll continue to feel completely relaxed,
And be able to go about whatever you have to do next in that completely relaxed state,
In that completely focused state of pure relaxation.
So we start at 1,
Go up to 2,
And then 3,
Slightly more awake with every number we go,
Slightly more awake with every step we take up.
And we go up to 4,
And finally 5,
As you allow yourself to come back to the room or the place you're in,
Allow your eyes to open,
Take a look around and refocus on wherever you are.
And now you can enjoy the rest of your day from a completely and deeply relaxed place.
For now,
From me,
It's goodbye.
Enjoy the rest of your day.
Thank you.
