Welcome to this guided meditation focused on muscle relaxation.
An anxious mind cannot exist in a relaxed body.
Tense,
Stressed out,
Worried and anxious people can find relief for their distress and physical symptoms by learning how to reduce muscle tension.
One of the simplest muscular relaxation strategies to use is CALM.
Here I suggest you to relax the muscles from the cup,
The arms,
The legs and finally the needle.
For this meditation,
Sit or lie down in a comfortable position.
Pay attention to my voice and use it as a guide for this relaxation.
Start by closing your eyes.
Focus on your breath.
Breathe deeply and notice how your lungs fill with air.
Hold your breath for a few seconds.
Release your breath slowly and allow your body to relax.
Breathe in deeply again and hold your breath.
Slowly release the air again.
Breathe in deeply again and hold your breath.
Slowly release the air again.
Now more slowly breathe in,
Fill your lungs and hold your breath.
Release the air slowly.
Imagine that the tension leaves your body when you breathe out.
Now let's start with the cup.
Relax my eyes.
Relax my eyes.
Relax my eyes.
Relax my nose.
Relax my nose.
Relax my nose.
Relax my cheeks.
Relax my cheeks.
Relax my cheeks.
Relax my jaw.
Relax my jaw.
Relax my jaw.
Relax my forehead.
Relax my forehead.
Relax my forehead.
Relax my scalp.
Relax my scalp.
Relax my scalp.
Relax my neck.
Relax my neck.
Relax my neck.
Now continue with the arms.
Relax my fingers.
Relax my fingers.
Relax my fingers.
Relax my hands.
Relax my hands.
Relax my hands.
Relax my forearms.
Relax my forearms.
Relax my forearms.
Relax my biceps.
Relax my biceps.
Relax my biceps.
Relax my shoulders.
Relax my shoulders.
Relax my shoulders.
Relax my upper back.
Relax my upper back.
Relax my upper back.
Now let's go to the legs.
Relax my feet.
Relax my feet.
Relax my feet.
Relax my ankles.
Relax my ankles.
Relax my ankles.
Relax my heels.
Relax my heels.
Relax my heels.
Relax my calves.
Relax my calves.
Relax my calves.
Relax my thighs.
Relax my thighs.
Relax my thighs.
And finally,
To needle.
Relax my stomach.
Relax my stomach.
Relax my stomach.
Relax my lower back.
Relax my lower back.
Relax my lower back.
Relax my buttocks.
Relax my buttocks.
Relax my buttocks.
Relax my chest.
Relax my chest.
Relax my chest.
Now remember the sensations this exercise brought to you and use them or try to come back to them mentally every time stress comes around.
I hope you enjoy it.
