Welcome.
Thank you so much for joining me today.
I'm Julian Walker and this will be a deep relaxation meditation of the sort that you might do at the end of a yoga class.
So you can get comfortable lying down on a yoga mat if you like,
Using cushions and blankets and whatever makes you comfortable and cozy.
You could also do this in your seated meditation posture if you prefer.
This is a meditation you can do anytime,
Day or night,
If you feel like you want to relax really deeply.
It also is a nice one to do right before bed.
So whatever position you're going to be in now,
Get comfortable.
And if you're okay to close your eyes,
Do that.
Good.
And so with your eyes closed,
Become aware of your breath.
And let your breath get gradually deeper.
And as you feel your breath moving in and out,
Feel the position of your body.
Feel the shape and the position.
Just become aware of your body.
However that feels right now.
Let the inhale get even longer and picture the breath coming up your body as you breathe in through the nose.
The breath coming up from your toes all the way to your head.
Picture the exhale streaming down your body from your head to your feet.
I want you to start experimenting with an exhale through the mouth,
Which you may have done with me before.
But if you haven't,
It's like you're blowing the breath out as if through a little straw between your lips.
So slightly pursed lips and just a small opening,
Which allows you to breathe out for a really long,
Slow,
Soothing amount of time.
Give it a try.
When you're full,
Slowly exhale like.
.
.
And let that exhale be as long as you can.
So keep going until you're all the way empty.
And then whenever you're empty,
Start inhaling again.
And what we're looking for eventually is to have the exhale be almost twice as long as the inhale,
But no pressure.
Just have that idea there in the back of your mind as you breathe slow and deep.
Take your awareness down into your feet.
Become aware of your feet and your toes and give this area permission to relax.
Feel the soles of your feet and your heels,
Your arches and the ball of each foot.
Feel the individual toes,
All relaxing.
Just sensing your feet and toes and as you relax there,
You might find that it's quite easy to bring your awareness into your hips.
Feel whatever your hips are resting on right now.
And begin relaxing there.
Imagine you could just blossom into relaxation from the very center of your hips out to the edges.
And as your hips blossom and your pelvis settles,
Notice the sensations there.
Breath rising and falling long and slow.
As your awareness begins now to sense down through your legs,
Feeling your inner and outer thighs,
The fronts and the backs of your thighs relaxing there,
Perhaps getting a little heavier.
And let your knees soften.
As you sense down through your legs,
Your thighs,
Your knees relaxing,
You can feel your calves and ankles and again your feet and toes all just letting go.
Sensing your lower body now even more relaxed.
Bring your awareness now to your hands.
Feel your hands and fingers letting go.
Sensing your palms and the backs of your hands,
Your knuckles,
Your thumbs and each finger all relaxing.
And as your hands and fingers let go,
Bring your attention to your face.
Imagine your lips and tongue softening.
As your lips and tongue soften,
That feeling can spread through your face and your scalp.
Softening all around your chin and your cheeks,
Your nose and your eyes,
Your forehead and your ears.
And imagine the tension just draining from your jaw.
And as your jaw relaxes,
The base of your skull can let go.
And from the base of your skull,
Right where your neck meets the back of your head,
As you relax there,
You may find it's easy to drop awareness deep into your belly.
Feel your breath there.
And imagine your belly uncoiling as you exhale,
Your low back letting go and your waist lengthening.
And now on the exhale,
I release what I cannot control so I can relax more deeply.
Feel your upper back spreading and your heart opening.
Picture the infinite sky above.
And on your long,
Slow inhale now,
I receive gratitude,
Love,
Beauty.
Really go there.
Think of the places in your life where you can access those qualities,
Those feelings.
And really let it in.
I receive gratitude and love and beauty.
Notice if you get any images or colors,
Sensations,
Emotions,
As you take in the good.
And again on the exhale,
I release what I cannot control,
Letting go even more deeply.
If it helps to sigh the breath out,
Let that happen.
And sense a ripple of relaxation traveling down your arms,
Through your shoulders and your upper arms,
Your elbows and your forearms,
Your wrists and again your hands and fingers all relaxing and letting go.
Really feel it dropping more deeply into your body.
Be aware now of your whole body from head to toe,
From heart to hands,
Sinking into the Earth's embrace,
Opening up to the infinite sky.
Imagine your spine becoming more loose and fluid,
Your whole nervous system even more radiant now,
As you relax more deeply throughout your body.
As your body becomes even more relaxed,
Your mind peaceful,
Effortlessly bearing witness.
Just observing,
Bearing witness to any sounds,
Sensations,
Thoughts or feelings as they float by like clouds in a big open sky.
Notice that right now everything really is okay.
In this moment there is peace,
There is safety,
Sanctuary and relaxation.
Let that in.
On the inhale,
I receive peace and safety.
On the exhale,
I can relax even more.
If you're doing this meditation as you're wanting to fall asleep and stay asleep,
This message is for you.
You can do that.
You can keep dropping into deep,
Peaceful sleep and stay there.
If you're doing this meditation at some other time in your day and you're ready to transition back into whatever else you need to do,
You could do that.
Feel free to stay deeply relaxed.
Feel free to keep drifting into sleep.
Or if you're ready to move on,
Start bringing your awareness back into the room that you're in and take your time gradually moving out of your meditation.
Gently opening your eyes and taking this feeling with you.
Thank you so much.
And please be kind to yourself.
I'll see you soon.
