Hello,
My name is Jennifer Pavlonis and the intention of this meditation is to guide you through a relaxation of the body and the mind.
I suggest you try to find the most comfortable position for you to relax in.
Whether that is laying on the floor on your yoga mat,
Laying on the couch or bed,
Or sitting in your comfiest chair.
Whatever is accessible to you right now that feels good.
And then before we begin,
Please draw attention to anything that you feel is uncomfortable that may stop you from fully relaxing.
For example,
If you feel a bit of clothing is crumpled up,
Take the time to smooth it out.
If you feel some tension in your lower back,
You may wish to find a couple of pillows or roll up some blankets or sweaters and place them behind your knees so that your knees remain softly bent.
Once you finish making any necessary adjustments,
We're going to turn our attention to our breath.
We're going to deepen our breath,
Breathing in and out,
Thinking about taking deep,
Full inhales and exhales.
Drawing attention down to space just below your ribs.
See if when you breathe in,
You can breathe fully in a way that causes your diaphragm to activate,
Making more space for your lungs.
Therefore,
Your abdomen below your ribs to slightly rise.
And when you exhale,
Your abdomen to fall back down towards the floor.
Notice the floor beneath your body where your body is touching the floor.
We're going to use these spots as a point of grounding.
Notice that the floor or bed or couch ground is there to support you,
To hold you.
And feel your body gently sinking down into the surface,
Imagining any dense,
Heavy energy and anything that you wish to let go of,
Maybe worries or negative emotions just draining out of you through these points of contact with the surface you're laying on.
They can drain down all the way through the earth and be dissolved or transformed back into positive life force energy.
Soften your forehead,
Feeling it smooth out,
All the folds and wrinkles release.
And feel that softening melt back over the crown of your head,
All the muscles in your head start to soften and release.
Relax your eyes,
Letting them soften if you're holding them tightly closed.
Let your eyelids be closed ever so gently.
Soften your jaw by letting your teeth separate in your mouth and letting your tongue release from the roof of your mouth.
And sitting naturally in softness,
No tension.
Feel this softening and release moving down your neck and your shoulders,
Feeling your shoulders naturally falling down away from the ears and back down into the floor.
Feel your arms soften resting gently on the surface you're on and sinking down into it,
Turning in or out in any way that feels comfortable.
Allow your fingers to gently curl in towards your palms and find their most natural position.
And feel this softening and relaxation now melt across your chest,
All the muscles of the chest open up and relax,
Broadening your shoulders slightly and letting your upper back softly relax into the surface you're on.
Now the muscles of your abdomen and stomach to relax your mid back and lower back softening,
Sinking down and being supported by the surface you are on and the earth.
Now your hips to gently fall open,
All the muscles holding them together soften,
Any tightness in your hips melt away.
Allow your glutes to soften and melt down into the surface you're resting on,
Release your thighs allow them to soften and relax as well as your knees and your legs,
Lower legs and ankles.
Allow your feet to flop off in whatever direction feels natural.
Allow your toes to soften and hang,
Allowing yourself to breathe naturally,
Feel the entirety of your body supported,
Safe,
Relaxed as you allow yourself to drift off and enjoy your most deserved and most peaceful rest.
Thank you.
