Welcome,
This is Gauri.
To begin,
Find your most comfortable position either lying down or seated in a chair.
Take three conscious deep breaths as you relax.
Progressive relaxation also acts as an anti-anxiety pill.
Use this meditation if you're going through muscle tension,
Body pain,
Anxiety,
Insomnia or fatigue.
Throughout this practice,
Focus on the sensations of tension in a specific muscle.
When you release that tension,
Bring your awareness to the sensations of relaxation in the same muscle and move to the next one.
Now,
As you let your body relax,
Clench your fists and bend them back at the wrist,
Tighter and tighter.
Feel the tension in your both fists and forearms.
Now,
Let it go and relax.
Feel the sensations of relaxation in your hands and your forearms.
Let's try this one more time.
Clench your fists and bend them back at the wrist,
Tighter and tighter.
Feel the tension in your fists and your forearms.
Now,
Let it go and relax.
Feel the sensations of relaxation in your hands and forearms.
Now,
Bend your elbows and tense your biceps.
Keep on tensing them as hard as you can and observe the tightness.
Now,
Let your hands and arms drop down and relax.
Notice the difference.
Move your awareness to your head and raise your eyebrows as high as you can and wrinkle your forehead.
Feel the tension building up in your forehead and scalp.
Now,
Let it go and relax.
Visualize and feel your forehead and scalp becoming smoother and at rest.
Now frown and notice the tension spreading throughout your forehead.
Let go and allow your eyebrows to rest.
Now,
Close your eyes and squeeze them tightly.
Now,
Let it go and relax.
Keeping your eyes closed,
Open your mouth wide and feel the tension in your jaw.
Let it go,
Relax and smooth out all the muscles.
You will notice your lips are slightly parted.
Notice the difference between tension and relaxation.
Now,
Press your tongue against the roof of your mouth.
You will experience the strain in the back of your mouth.
And relax.
Now,
Bring your lips closer as if you were saying the alphabet O.
Tighten your lips and relax.
Feel the relaxation in your forehead,
Scalp,
Eyes,
Jaw,
Tongue and your lips.
Let go more and more and relax deeper and deeper.
Before we move forward,
Be extra cautious while tensing your neck and your back.
Now,
Slowly and carefully pull your head back as you're looking up at the ceiling.
Hold.
Exhale and slowly return to a comfortable position.
Notice the relaxation.
Now,
Shrug your shoulders and bring your shoulders up towards your ears.
Hold this position.
Now,
Drop your shoulders and feel the sensation of relaxation in your neck,
Throat and shoulders.
Calm and rested.
Now,
Take a full deep breath in your belly.
Hold your breath and notice the tension.
Now,
Exhale.
Let it go and let your chest become loose.
This will feel like a balloon popping.
Breathe in.
Hold your breath for a moment and completely let it go.
Notice the tension is turning into relaxation in each of your muscles.
Now,
Put your hands on your stomach.
Take a deep breath into your stomach.
You will experience your hands are moving up.
Hold your breath and relax.
Feel the relaxation as the air is moving out from your body.
Now,
Carefully arch your back without putting any strain.
Be gentle while keeping the rest of your body relaxed as possible.
Experience the tension in your lower back.
Now,
Let it go and let the tension dissolve away.
Now,
We are moving to the lower part of your body.
Start with tightening your buttocks.
Hold it there and relax.
You will feel heavier and heavier.
Now,
Tighten your thighs.
Feel the tension.
Let it go and feel the relaxation.
Now,
Keeping your legs straight,
Curl your toes downward.
Feel the tension and relax.
Now,
Bend your toes towards your face.
Hold it there and relax.
Feel the warmth,
Relaxation,
And heaviness in your whole body.
Keep on breathing slowly and deeply.
If you feel you still have some tension in any of your muscles,
Let it go more and more.
Relax your feet,
Your ankles.
Relax your calves,
Your shins.
Relax your knees,
Your thighs.
Relax your buttocks and your lower back.
Visualize and feel this relaxation is spreading to your belly,
Your chest,
Your arms,
Your hands,
And your shoulders.
You're feeling calm and rested,
Bringing your awareness to the relaxation in your neck,
Your jaw,
Your face,
And your scalp.
If you're still up,
Keep on breathing in on a count of four and breathing out on a count of four.
Keep repeating and keep relaxing.
Your body is more comfortable,
Loose,
And relaxed.
This is Guru,
Sending you peace and love.
