Hello friend,
Welcome,
It's Jax from Stressed to Zen and this is your nighttime full body tension release meditation.
We're really gonna relax the full body so that you're able to get some nighttime rest and tranquility.
However you arrange your body right now,
Do you so mindfully with relaxation in mind?
So how are you allowing yourself to get comfortable?
Maybe moving a pillow around your hips,
Taking this extra moment to get another blanket or something to cover your eyes.
That's what really helps me get into a state of ease.
A little eye mask,
A pillow,
And a comfy blanket.
So do whatever you need to get into a place of relaxation for yourself.
Take a deep breath in and a deep breath out.
And how can you get 7% more comfortable?
Take any last wiggles you need.
And we're gonna take a soothing breath.
Inhale two times through the nose.
Exhale,
Let it go.
Let's do that two more times.
Inhale.
Exhale,
Release.
Inhale two times through the nose.
Exhale let it go.
The intention for this track is to really relax.
So we'll be working with the mantra,
I am allowing myself to relax and be at peace.
I am allowing myself to relax and be at peace.
Internally,
Silently repeat this to yourself three times.
Or maybe you just repeat the word relax or peace.
Do what you feel called to for the next three breaths.
Take two inhales through the nose.
And exhale let it go.
And now we're gonna focus on every area of the body.
And when I go to an area of the body,
You're either going to tense that part or visualizing yourself tensing that part for about three seconds.
And then releasing and letting go of that body part.
If you choose to tense an area physically instead of visualizing,
Don't overdo it.
This is just a nice gentle tensing action.
There's no straining here.
Starting with your forehead.
Bring your awareness to your forehead,
From the crown of the head all the way down to the tops of your eyebrows,
To the sides of the head,
The center of the forehead.
Now raise your eyebrows as high as they can go.
Stretch your brows real high and hold for three,
Two,
One.
Inhale together and exhale release.
Feel the eyebrows melting down the forehead and unfurl the brows.
Begin to feel the tension melting away.
Next,
Bring your awareness to your cheeks and nose.
And we're gonna tense the cheeks by forming a big smile on the face while crinkling the nose.
Start to turn the corners of the mouth up.
Flash a big smile.
Show all your teeth.
Feel your nose and engage the cheeks for three,
Two,
One.
Inhale and exhale.
Let it go.
Your cheeks and nose soften and relax.
Next,
Bring your awareness to your jaw and mouth.
Open your jaw like you're yawning.
Keep the mouth open and wide for three,
Two,
One.
Inhale and exhale release.
Create space between the upper lip and the lower lip.
Allow your awareness to glide down to your neck,
The front of the neck,
Back of the neck,
The sides of the neck.
And to tense the neck,
Go ahead and tuck your chin to your chest and give yourself a double chin and tense that area.
Hold it for three,
Two,
One.
Inhale and exhale.
Soften.
Return your chin back to neutral.
Next,
We're going to focus on the tops of your shoulders.
Lift your shoulders up towards your ears.
Squeeze as you lift and hold for three,
Two,
One.
Inhale together and exhale release.
Dropping your shoulders back down.
Breathing in and out.
Notice the changes you feel as your shoulders soften.
Next is the chest.
To open the chest,
Squeeze your shoulder blades on the back of your body together.
Imagine that there is an acorn in the middle of your shoulder blades and you're trying to squeeze it together.
Feel the chest lift and rise and hold that for three,
Two,
One.
Inhale and exhale.
Visualize all the tension flowing out of your chest,
Exiting with each exhale.
Visualize all the relaxation flowing into your chest with each inhale.
Next are the arms and the hands.
Tense both arms,
Both hands.
Tighten,
Hold,
Engage.
Hold it for three,
Two,
One.
Inhale and exhale,
Relax.
Let go,
Let go,
Let go completely.
And on your next exhale,
Release a little bit more.
Feel the body sink into the surface beneath you.
Give and feel the energy in the cells and tissues in the arms.
And let the whole body melt into that relaxing energy you're creating.
Next is the glutes.
Engage the glutes,
Tense the glutes.
Hold it there for three,
Two,
One.
Inhale and exhale,
Release.
Settle back down,
Unclench.
Next is the right leg and the right foot.
Engage your thigh,
Your hamstrings,
Your lower leg,
Your ankle.
Curl the toes,
Engage,
Engage for three,
Two,
One.
Inhale together and exhale,
Soften.
Soften the whole right leg and the whole right foot.
Put all five toes on the right foot and allow things to settle as you relax back into your breath,
As you relax deeper into the surface beneath you.
And finally,
Moving on to the left leg and the left foot.
Remember to engage the left leg,
Flex the foot,
Engage the toes,
The lower leg,
The upper leg.
Engage even more for three,
Two,
One.
Inhale and exhale,
Soften and release.
Relax,
Relax even more in that left leg,
The foot,
The toes.
And on your next exhale,
Find yourself relaxing even more.
With each breath out,
Feel your leg sink deeper and deeper into the surface beneath you.
Take a deep expansive breath in and a deep releasing breath out.
And feel the whole body here now,
The whole body relaxed.
Create space in the forehead.
Let it soften and expand.
Ears are light.
Eyes sink down in the sockets.
Unfurrow the grounds.
Feel the cheeks melt down the side of your face.
Feel sensations in your mouth.
Soften your tongue.
Heart your lips and teeth.
Unhinge your jaw.
Relax your throat.
Loosen any gripping in the neck.
Melt the shoulders into the surface beneath you.
Allow the arms and fingers to sink and be supported by the surface below.
Drop into the slow soothing breaths in the ribcage and belly.
Connect to the settling in your pelvis.
Be gentle with the hips,
The thighs,
And glutes.
Unravel the knees.
Ease into stillness in the lower legs.
Unlock the ankles.
Rest the feet and all ten toes.
Drop into the whole body now.
Tune into the gentle rhythm of breath as it flows in and out of the whole body.
A gentle ebb and flow of soothing,
Peaceful breath.
Once again connecting to that intention of rest,
Expanding more into a state of sleep,
Of deep,
Deep rest.
Greeting this peaceful place here and now.
And scan your body,
Your breath,
Your mind one last time.
What does it feel like to rest and relax?
And bring your awareness back to your intention.
I am allowing myself to relax and be at peace.
I am allowing myself to relax and be at peace.
And allow yourself to relax.
Attune to the feeling of light,
Soft,
Peace,
Gentle,
Gentle peace.
And allow yourself to feel gentle.
To feel at rest,
Moving into a deep,
Deep place of supportive,
Gentle sleep.
Friend thank you so much for being here.
Once again this is Jax from Stress to Zen.
If you enjoyed this track please leave me a comment and let me know what you enjoyed so I know what other content to make for you.
I hope you feel really cozy and you enjoy your rest and sleep.
Stay blue and warm,
Calm girls and stay platonic.
Pulling arms up.
And Sampson baby that way,
Baby.
Turn things down this day.
Thank you.
