Welcome.
My name is Joy Kaneska with Live Joyfully Well.
Thanks so much for joining me today.
So today we have a beginner-friendly guided relaxation meditation.
Know that the purpose of this meditation is to help release tension of the body and increase feelings of relaxation and to increase concentration and body awareness.
As we go through this guided visualization meditation,
Know that I'm really just a loose guide in your practice.
Your practice is yours.
So if you'd like to linger on any part of the meditation,
You are free to do that.
Also know that it's totally normal if your mind wanders to other things.
Just bring it back to the moment and to the breath and to the meditation when this happens.
So when you're ready,
Find a safe place to meditate and find a comfortable position for you where you can sit tall.
You can lay back if that feels better to you.
So you could be seated in a chair with your feet flat on the floor.
You could sit cross-legged on the ground.
Maybe up on pillows or a bolster.
You just want to find a tall position that allows your diaphragm to open and so that your breath is able to flow easily.
Adjust the volume of my voice to an appropriate level for you and let's get started.
You can close your eyes.
You can soften your gaze over the tip of your nose.
Just take a moment right now to notice how you're feeling,
Both physically in your body and mentally.
Create space within yourself for however you're feeling in this moment.
Feelings are valid and they happen.
This is your time to nurture self-compassion for yourself.
So be gentle with yourself.
Now shift your focus to your breath.
Take a long,
Deep breath in.
Exhale and let go and feel your shoulders relax.
And maybe do that one more time.
Take a long,
Deep breath in and a gentle,
Easy breath out.
And just return to normal,
Easy breathing.
Relaxation and the release that follows.
Feel your chest relax.
Feel that gentle,
Easy flow of breath.
Now with your mind's eye,
Focus on your body as a whole.
So feel and observe your body as a whole.
Sensation and if so,
Could you breathe into those areas.
Softening the areas,
Maybe creating space visually.
And as if you observe your body,
Points of your skin on earth or on your props,
Know that if you need to shift position a little to create softness and relaxation,
Feel free to do so.
And the muscles of the forehead.
Relax your eyelids.
Dissolve any tension of your cheeks and your jaw.
Breathe.
Release any stiffness from the muscles of your neck.
Dissolve tension and tightness of the upper back and the shoulders.
Release.
Breath is your tool.
With your mind's eye,
Shift your focus to your back muscles.
Upper,
Mid,
And lower back.
And feel your back muscles melt with relaxation.
And as you travel down to the hips and the legs and the feet,
Feel them let go and surrender with each exhale.
Breathe and slowly scan up the body.
Release any residue of tension along the way.
Feel as if the body is completely open and relaxed to easily deliver oxygen,
Nutrients,
And signals from one area to another.
Breathe easy.
Reassess how you feel in your body and in your mind,
Creating space for however you're feeling right now.
Take a deep breath in.
Start to bring your awareness back into your body,
Back into your surroundings.
Wiggle your toes,
Wiggle your fingers,
And maybe slowly open your eyes when you feel ready.
Place your hands on your heart.
Breathe and feel the connection you have with your body.
