Hello Friends,
Welcome to another meditation.
Today we're focusing on releasing tension and tightness from the muscles and fascia of the body,
Using the breath and the mind to create space and softness within.
This meditation is perfect for after any kind of strenuous activity,
Whether it's a run,
A workout at the gym,
Or simply when you're feeling a deep sense of tightness or heaviness in your body.
Begin by lying down comfortably on a yoga mat,
Or wherever you feel fully supported.
Bring any props or blankets you need to get settled in and cosy,
And allow your body to be fully held by the floor beneath you,
And begin to soften your gaze.
Let your external vision blur as you slowly disconnect from the outside world.
Take a slow deep breath in through the nose,
Exhale through your mouth,
And as you exhale feel your body relax and release.
See if you can melt a little deeper into the floor with each breath.
Breathe in,
Breathe out,
Release and relax.
If you haven't already,
Gently close your eyes,
Give yourself permission to truly relax and let go.
Feel the ground supporting you and allow yourself to fully surrender into it.
Let's begin by bringing your awareness to your forehead.
Notice any tension or tightness in this area.
Now soften your forehead.
There's no need for cringing or frowning.
Take a deep breath in,
And as you exhale with a gentle sigh,
Feel your forehead release and relax.
Now gently shift your focus to your neck.
Using the power of your mind,
Invite softness into the muscles of your neck.
Feel any tension start to dissolve as you take a deep breath in,
Exhale with a sigh,
Releasing and relaxing around the neck.
Bring your awareness now down to your shoulders,
And just notice your shoulders for a moment.
How do they feel?
With your next exhale allow your shoulders to soften and melt into the ground beneath you.
Sighing,
Feel the weight that you've been carrying slide off your shoulders and into the earth.
Breathe deeply in,
And sigh it all out.
Let your attention flow down to your arms.
Feel the heaviness in your arms as they rest on the floor.
Imagine you're switching them off,
Like flipping a switch.
Allow them to sink into the ground,
Becoming heavy and relaxed.
Take a deep breath in,
And let go with a soft sigh.
Now shift your awareness to your torso.
Feel the floor supporting your back,
Your chest,
Your belly.
Imagine switching off every single muscle in your torso,
And just let a wave of heaviness spread through the body.
Breathe deeply,
Then release and relax with a sigh.
Now begin to let this feeling of relaxation flow down to your legs.
Feel your legs becoming heavier,
As if they're also being switched off.
Take a deep breath in through your nose,
And sigh it all out through your mouth.
Now your whole body is feeling deeply heavy and completely relaxed.
There's nothing to hold onto,
Nothing to do.
Simply allow every muscle,
Every fibre,
Every part of your fascia to switch off completely,
Letting go.
This is your time to rest and restore.
Give the muscles a break.
Give your body the gift of stillness and relaxation.
The time is yours.
Soften into it.
Take a slow deep breath in.
Exhale with a hum.
Repeat this again.
Take a slow deep breath in.
Exhale with a hum.
One last time.
Breathe in.
Feel the vibration of the hum gently soothe your entire being.
Now slowly allow the room to come back into your awareness.
Notice the subtle textures of your space around you.
The sounds,
The smells,
The energy.
When you're ready,
Begin to bring gentle movement back into your body.
Start by wiggling your fingers,
Feeling the aliveness in each one.
Then softly wiggle your toes,
Bringing awareness back into your feet.
Notice your body.
Does it feel lighter than before?
Are there any areas of tension that have melted away?
Take one more deep breath in.
Release fully with a sigh.
And let go of anything remaining.
When you're ready,
Slowly open your eyes.
Welcome back,
And thank you for joining this meditation.
Remember you can return to this practice anytime you need to release tension and find relaxation.
I hope you enjoyed this experience with love,
Jake
