Calm Anxiety & Tension In The Body

Feeling tension or anxiety in your body? Let this guided process of relaxing each area in your physical form bring relief and comfort to your whole being. Step by step, area by area you will be invited to let go of tightness and replace it with a feeling of calm. Relaxation is the foundation for healing and thriving. A relaxed state induces energy, creativity, and clarity. Whether you are highly stressed or lightly adjudicated, this meditation brings your whole body to its natural center.

Transcript

Hello,

I'm Helen Hansen,

A Kinesiologist and Energy Psychology Practitioner.

And today I'm going to be sharing with you a quick and easy technique that you can use to calm yourself down,

Use it in times of heightened anxiety.

I used to use this specific technique for myself when I was recovering from fibromyalgia and the anxiety would just intensify the physical pain that I was going through at the time,

As well as heighten the IBS and all the other symptoms that go along with fibromyalgia.

So I really found that this particular technique helped a lot and I actually still use it.

Today,

I use it quite regularly,

If not every day,

Then every other day.

And once you get used to using it,

You can do so very quickly.

It doesn't have to be extended unless of course that is what you need and want.

So what you're going to be doing is to seat yourself into a position where your spine is straight and if you prefer,

You can lie down but try to stay awake.

And whatever position that you're in,

If your feet are on the ground,

Make sure that your feet are flat on the ground.

Otherwise if your legs are crossed,

That's also fine.

So this technique is a combination of various techniques that I was using at the time that I was recovering from fibromyalgia and a little bit of sprinkling of my own flavor in as well.

Okay,

So when you're ready,

You can now just relax your shoulders and open up your heart space and then bring your eyes to a close if you're comfortable enough to do so or if not,

Just look down somewhere on the ground,

Somewhere straight down.

So in other words,

You don't want to have your head turning from one side to the other.

And then just take a few moments to notice what your breath is doing without any judgment,

Any criticism and without trying to change your breath at all.

Just really witness it,

See where it's at,

Where is it traveling to,

How is it moving.

Spend this time to focus on the breath that is with you every moment of the day,

Even when you are not so aware of it as you are now.

And now begin to very gently deepen your breath.

And as you expand your rib cage and feel your chest rise and fall,

Just taking your breath a little bit deeper each time but not to the point where it is stretching you or you are feeling uncomfortable.

So just one more deep inhalation and let that go.

Now if you could put your attention on the top of your skull,

On your crown area and just notice what that area feels like.

Is there any discomfort,

Is there any pain,

Any stress?

And if there is,

I'd like you just to breathe into that area wherever you're feeling the discomfort.

And when I say breathe into that area,

I mean breathe in and focus on the area where the discomfort is.

That's all that you're doing.

And if you're not feeling any discomfort,

Then you can still continue to focus on the general crown area of your head while breathing in there and expanding it and relaxing it even further.

So let's all breathe into the crown area together.

And relax it together.

And now we're going to move to our face,

The sides of our face,

The front part of the face.

Notice any stress or tension.

Is there anything happening in the jaw,

The eyes,

The ears,

The forehead,

Wherever you notice any stress or tension on the side of your face,

The front of your face.

Just breathe into that area.

Remember just breathing and putting a tension on that area where the discomfort is.

And you can add some internal words with that.

So as you breathe in,

You can say to that area,

Relax,

Be calm,

All is well,

You're fine.

Whatever words feel natural and comfortable and good for you.

So the face is often where a lot of the tension is stored.

So just take a few moments to really expand and open up the muscles in the face.

Breathing in,

Relaxing and telling the areas where your attention is at to relax,

Relax,

Relax.

Now if you can put your attention on all the different areas of your head that is between your face and your crown.

So all around,

Full circumference.

And just notice any areas there that need some attention,

That need some relaxation.

And if you don't have any,

You can focus on the full area.

And let's breathe in as you focus on the area that you need to and just internally say,

Relax.

And then let that go.

And let's do that one more time.

Breathing into the head,

Relax in all areas and all spaces,

Relax.

And now we're going to move on to the neck and the throat.

Become aware of any tension in this area.

And now breathe in deeply while your attention is on the area of discomfort.

And as you're breathing in,

You're telling that space to relax,

All is well.

Relax now,

Relax,

Relax.

And let's do that again,

Remembering that if you don't have any tension there,

You can just focus on the general relaxation of that area.

Breathing in and sending the breath to that area while you say,

Relax,

Relax,

All is well,

You're fine.

Hmm.

So now to put your attention on your shoulders.

Is there any area,

The front,

The back,

The sides,

Deep within your shoulders that has got pain,

That is tight?

Become aware of those points now and just acknowledge that they are there.

And prepare to take an in-breath and deep breath in as you send the breath to those areas and tell them to relax.

It's fine,

You can relax,

You can open up.

You can just let all the fibres now lengthen and strengthen.

And we're going to put our attention now on our arms,

The left and right arms,

Upper arms,

Elbows,

The lower part of the arms.

Any areas there that need attention,

If not,

You can breathe into that area just to energize it and relax it even further.

Otherwise you find the spot in all the different areas.

And even if there's more than one,

You simultaneously put your attention on the different areas.

Breathe in and relax.

You can open up,

You can relax now,

Relax completely,

Completely relax.

Take a deep breath in,

Send your breath there.

Now put your attention on your hands,

Your fingers,

Your fingertips.

What's happening there?

Even if there's a slight point that feels,

Just one out of 10,

Not so okay.

That's still enough for you to go and do some work there.

So let's send the breath to your hands now,

Taking a deep in-breath and putting your attention on the areas you're sending the breath to right now as you say internally to those areas,

Relax,

Relax,

Relax.

Now let's move to the base of the spine,

The coccyx area,

The hip area,

The buttocks area,

Anywhere there that is uncomfortable,

That is painful.

Take a deep breath in,

Send the breath to those areas that need it,

Relax,

Relax completely,

Completely relax.

Breathe into those areas as they open up and relax.

And now you can move your attention all the way up your spine and then to the muscles on either side of the spine,

Any places,

Spaces that are tight.

Take your breath there now as you deepen your attention on those areas and expand those different areas in the back with your breath as you send your breath there and you open up those areas more with relaxation.

You can relax now,

All is well.

Be calm,

Relax completely and let all the muscles and the fibers and the muscles begin to open and lengthen so that the muscles can relax completely.

Putting the attention now on your upper chest and along the side of your torso,

Any areas that need attention,

Take your breath there now and relax completely,

Relax.

What's happening in your internal organs?

Your rib cage,

Your lungs,

Your abdomen.

When you've located the spots that need attention,

Take a deep breath in.

Send the breath to where your attention is at and keep breathing deeply into those areas as you repeat,

Relax,

Relax,

Relax completely,

Relax.

And now let's move to the thighs,

The hamstring,

The knees.

Take a deep breath into those areas,

Focusing on the points and places that need your attention as you take and send the breath there.

Remember if there's no discomfort and it's completely zero out of 10,

Then you can just continue to relax that area even more.

Deep breath in again,

Relax,

Relax,

Relax.

And now putting our attention on our calves,

Our shin bones,

Our ankles.

And when you have located the points that need relaxation,

Take a deep breath in and send your breath there.

Send it with the healing of relaxation.

Relax.

Take a deep breath in,

Send the breath there too.

Relax.

Relax all is well.

Now move your attention to your feet,

Noticing how your toes feel,

Your heels,

The soles of your feet,

The top of your feet.

And when you know which areas need attention,

Take a deep breath in,

Send the breath there with the intention of relaxation.

Relax.

You can feel calm now,

You are supported.

Relax.

Relax.

Now if there are any more points that you feel need more attention,

You can continue breathing into those areas,

Keeping your attention there,

Sending the breath there,

Sending the intention of relaxation.

And you do that for as long as you need to.

The body loves attention.

And when you put your intention of relaxation into your body,

It starts to respond.

And the more you do it,

The more it will respond and the easier it will be.

Let's take a last few deep breaths together,

Breathing in and expanding your rib cage,

Opening up your torso,

Your upper chest,

And then letting the breath relax completely down.

And as you take the next deep breath in,

Feel as if you're breathing in air from five metres away from your body.

So really breathe in nice and deep.

And as you breathe out,

Breathe out as though you're sending it five metres away around your body.

So you can do that through an open mouth if it helps you.

Now we're going to breathe in and imagine the air is coming in from 10 metres away.

And breathe out,

Sending the air out 10 metres around the body.

And if you'd like to extend it even further,

Imagine you're breathing in now from 15 metres away.

And sending the breath out all the way around your body.

And then just let your breath come to its natural rhythm.

And just see how it falls now.

Notice how it rises in your chest and then falls.

Put your attention on how your breath is feeling travelling through your nostrils.

Can you hear your breath?

And then just spend the next few moments internally giving thanks for your breath and this breath of life that you are experiencing right now.

Thank you for sharing this process with me.

I look forward to sharing more techniques with you for relaxation,

Calm and healthy living.

Have a beautiful day.

Reviews

Absolutely lovely and perfect way to start my day. I feel so relaxed and will carry this throughout my day. Thank you so much for sharing and have a blessed day🙏🏼

The body certainly does love the attention !
This practice took me from feeling disjointed to feeling intune and whole. Thank you for sharing your knowledge Helen, you are such a fabulous teacher.
Your body of work is immense and so helpful to us who are seeking growth. Xxx.

Very nice how does one know if they have fibromyalgia?

This was amazing and soothed me within the first few minutes!

Thank you!🙏 It really worked to bring down my anxiety and fell asleep afterwards.