Hello,
Welcome to this guided meditation to help you decrease muscle stiffness and tension and to increase relaxation.
Begin this meditation lying down.
Allow yourself to focus on your breath,
Feeling the effect it has on your body,
The way your chest and stomach expand with the inhale and contracts with each exhale.
Allow yourself to relax and to sink into the surface you are on.
Once you feel grounded and ready,
Allow your eyes to drift closed.
Again,
Bring your awareness to your breath as it flows in and out.
Let your breath flow naturally,
Do not try to force it.
Continue to breathe.
Now visualize your body in its comfortable position.
Imagine a light shining from inside your heart.
The light is warm and bright.
You're going to move this light through your body.
Let it move into your shoulder and general shoulder area.
Is the light dim?
Is there any spot that is dim?
If there is,
Breathe and imagine the light getting brighter with each inhale,
Allowing yourself to relax more deeply with each inhale.
Now visualize the light moving down your arm,
Remembering to breathe light into the area anytime you notice a dim spot.
A dim spot may be a muscle that is sore or tired.
Let the light flow into your upper arm,
Past your elbow and into your lower arm.
Now it's in your right hand.
Let the light trail back up your arm,
Leaving the glowing behind.
Now the light is in your left shoulder.
The left shoulder area,
Your left shoulder blade and left pectoral muscle.
Let the light move into your upper arm,
Past your elbow and into your lower arm,
Into your hand.
Now the light is moving up your arm.
Remember to pause anytime you notice a dim spot and breathe,
Letting the inhale bring more light into the area.
Now you move to your back.
Let the light flow down your spine.
Again,
Check for any dim spots and if you notice any,
Take some time to breathe,
Imagining the light getting brighter with each inhale.
Now we focus on the hips,
Specifically the right hip.
Check for any dim spots and once you have checked and breathed light into any of them,
Allow the light to go down your right leg,
Checking the front and back of the thigh.
Check your knee.
Now check your lower leg,
Both the front and back for any dim spots.
This is the foot.
Now let the light go back up your leg,
Leaving a glowing trail behind it.
Check once again for any dim spots before we move on.
Now move into the left hip.
The left upper thigh,
The upper leg,
Both the front and back.
Now check your knee.
Check your lower leg,
The front and the back.
Now check your foot.
Bring the light back up your leg.
Now visualize the light in your pelvic area.
If there are any dim spots,
Remember to breathe and let the inhale bring more light to the dimmer areas.
Now we move into the stomach,
The upper abdomen.
The light is back in your chest.
Now the light is moving up your neck.
Check both the front and the back.
We move into the head now.
Check your jaw.
Check your cheeks,
Both the right and the left.
Check each eye.
Check your nose and your ears.
Visualize the light going into your forehead and now the top of your head.
Allow the light to move back down now,
Back into your heart space.
Now visualize your whole body now glowing brightly.
Check once again for any dimmer spots and if you notice any,
Pause and breathe light into them.
Allow your body to relax,
To sink into the surface you are on.
Continue to breathe,
Focusing on any dim parts that may need more attention.
Finally,
Take one big last breath.
With the exhale,
Allow all the light to leave your body,
Leaving behind all the warmth and relaxation that it brought.
Focus on your breath again.
If you are still awake,
Keep your eyes closed.
Continuing to focus on your breathing and letting yourself relax even more.
Thank you for joining me in this meditation.
