Relaxation Meditation For Stress

This meditation will guide you into a state of utter relaxation. How deeply relaxed can you get? Using the breath and your imagination you would be suprised at how deeply relaxed and refreshed you become.

Transcript

Welcome to my stress management meditation.

In this meditation we're going to learn how to just let go,

Just allow your body to relax.

As your body relaxes it will allow you to go a little bit more deeply into meditation and relaxation.

So just take a few moments just to get yourself nice and comfortable.

You could be seated in a chair or on the floor or you could be laying down on your bed or your floor on your mat.

Just take a few moments to get yourself nice and comfortable.

Just close your eyes and listen to the sound of my voice.

The secret of being deeply relaxed is to just pay attention passively.

Sometimes we tend to force ourselves to become more relaxed.

The main thing is don't try too hard,

Don't force yourself to be relaxed.

Just allow yourself to relax,

Let go,

Just focus on letting go.

It's absolutely fine if your mind does wander a little bit,

That's what it does.

The main thing is it doesn't matter,

Just acknowledge that fact.

Gently return back to focusing on your breath or your body.

The main thing is try not to force yourself to focus too hard or to blot out any distractions in your mind.

Just observe those with passive indifference,

Allow yourself to acknowledge those sensations you feel,

Any sounds you hear,

Any thoughts that enter your mind,

Just accept them and then move on,

Just forget about them.

So we're just going to start by focusing on our breath.

Stop observing your breath,

Not trying to change your breath in any way,

Your body is breathing for you.

Plus you do breathe in naturally in and out,

When you do release that breath,

Maybe see if you can use that breath to relax a little bit more deeply.

Maybe use that release of the breath just to allow yourself to become a little more loose,

A little bit more soft in your limbs,

A bit limp like a ragdoll.

There we are,

Just take a nice deep breath in,

So when you feel ready just take a deep breath,

Just fill in those lungs all the way up to the top,

Maybe holding that breath just for a few seconds.

And when you feel ready just exhale slowly,

Just relax,

Just feel a wave of relaxation just running through your body,

Allowing your body to become completely limp,

Heavy and loose.

Just go back to normal breathing,

Your body is breathing for you.

Now I'm going to invite you to take a second breath in,

So when you feel ready just fill in those lungs even more deeply,

Holding those breaths just for a few seconds,

And then just exhale slowly,

Just allow yourself to relax,

Just release,

Just send a huge wave of relaxation through your body,

Just settle,

Just rest,

Allow the breath to come back to its usual normal pace.

Now we're going to take a third deep breath in,

So when you feel ready just fill those lungs even more deeply,

One more time just hold that breath for a few seconds,

And then release,

Exhale slowly,

Just allow yourself to relax,

Just let go,

Just send a huge wave of relaxation through your body,

Just allow your arms,

Your legs,

Your body to become completely loose and limp,

Just rest,

Just let go entirely,

Just allow the whole of your body to become loose and limp like a ragdoll.

I'm going to invite you to bring your attention to the soles of your feet,

We're going to see if we can relax our body even further.

So I want you to imagine now a warm glow just spreading over the soles of your feet,

You can even imagine the colour of that glow if you want to,

And just picture that in your mind,

It spreads up slowly through the rest of your body.

I want you to imagine that warm glow just slowly spreading over your feet,

Just imagine it dissolving every last ounce of tension from the muscles as it does so,

It's flowing all the way over your ankles,

Up through your legs,

Just see if you can send that feeling up through the calves and the shins up to the knees,

Just let the knees relax completely,

Just imagine those muscles are turning into jelly.

See if you can imagine that feeling just rising up through your thighs,

Into your hips,

Both of those legs completely relaxed,

Just letting go of every last ounce of tension from your left leg and your right leg,

Both those legs together.

Now imagine that feeling spreading up into your tummy,

Into your waist,

Up through the whole of the centre of your body,

Now imagine that feeling spreading up into your chest and your shoulders,

Just filling the whole of your body,

Imagine that relaxation spreading deep inside your body,

Right into your internal organs,

Send that feeling up into your neck and shoulders,

If you imagine the colour just feel that colour spreading over the shoulders,

Down into the arms,

Just allow those arms to become loose and limp and heavy,

All the way down to the very tips of your fingers,

Just bring your awareness to your torso and that natural movement of your breath.

As you focus on that breath you may feel the breath just changing on its own,

Maybe becoming a little bit more shallow,

A little bit more gentle,

Just let your breathing find its own rhythm,

Its own pattern of breathing,

Just allow your body to do your breathing for you all on its own,

Just let go of that feeling that you need to control the breath,

Just let it find its own natural rhythm and melody,

You might also notice that the more relaxed you become towards that breath,

The more you let go,

The more shallow,

Steady and peaceful that breathing becomes,

You can let go of that breathing,

Just let go of that effort of breathing and as you do relax your body it uses less energy,

It needs less oxygen so your breath will become very soft and gentle and slow.

I want you to imagine that sense of relaxation spreading down from the base of your spine all the way up through every single vertebrae of your backbone right up to the nape of your neck,

Just let that sensation flow over the back of your head,

Over your scalp,

Down over your forehead,

Relax all the muscles in your eyes and around your eyes,

Just let that feeling spread into your cheeks and down into your jaw,

Just send those relaxation feelings into your mouth,

Just soften all the muscles in your mouth,

Allow the tongue to rest flat and heavy and quiet just on the floor of your mouth,

See if you can relax right into the root of your tongue,

Just let it go completely.

Now we're going to see if we can let that feeling fill your eyes,

Just flowing over your eyes,

Just notice if you relax your eyes really deeply you might find that your gaze just turns inwards or maybe your eyes drift up and back under your lids,

Just see if you can relax all the muscles of your face completely,

Just allow them to droop,

Soften and sag,

Maybe noticing now that your facial expression feels a little bit more relaxed and peaceful,

Now we're going to see if we can relax our body even more.

So we need to listen passively and just allow yourself to respond to these words.

Your whole body is becoming heavy and warm.

Your whole body is becoming heavy and warm.

Your whole body is heavy and warm.

Your right leg is becoming heavy and warm.

Your right leg is becoming heavy and warm.

The right leg is now heavy and warm.

Your left leg is becoming heavy and warm.

Your left leg is becoming heavy and warm.

Your left leg is now heavy and warm.

Both your legs are becoming heavy and warm.

Both of your legs are becoming heavy and warm.

Both legs are heavy and warm.

Your right arm is becoming heavy and warm.

Your right arm is becoming heavy and warm.

Your right is hyulus heavy and warm.

Your left is becoming heavy and warm.

Your left is becoming heavy and warm.

Your left workshops Your left arm is heavy and warm.

Both your arms are becoming heavy and warm.

Both your arms are becoming heavy and warm.

Both your arms are heavy and warm.

Your arms and your legs are becoming heavy and warm.

Your arms and your legs are becoming heavy and warm.

Your arms and your legs are heavy and warm.

Your whole body is becoming heavy and warm.

Your whole body is becoming heavy and warm.

Your whole body is heavy and warm.

Just allow your mind to become quiet,

Become peaceful.

Just allow your body to rest and do nothing.

Just resting deeper and deeper into silence.

Just relaxing and relaxing.

Just relaxing and relaxing.

Very slowly we're going to just ease ourselves out of this meditation.

So I want you to start to become aware of sounds you can hear around you.

Be focusing on your breath,

Allowing the breath to slowly become a little bit more deep.

Allow yourself to notice the sensations of your body as it rests on the floor or in your chair.

Slowly bringing yourself out of this meditation.

There's no rush.

Slowly maybe starting to wiggle your fingers,

Wiggle your toes.

Maybe start to give your body a nice stretch out.

If you're laying on the floor,

Maybe draw your knees in towards your chest.

Just roll onto one side if you're seated.

Slowly allow yourself to gently wake yourself up.

Coming into a seated position if you're on the floor.

And just slowly opening your eyes,

Just keeping your gaze down towards the floor.

Slowly letting the light in.

Maybe just looking around the room to get your bearings.

Starting to familiarise yourself with the room you're in.

Maybe taking one last full stretch out.

Take a nice deep breath in.

Just allow yourself just to let go one more time.

Thank you so much for joining me.

Namaste.

Reviews

Lovely meditation especially if you need a rest but don’t want to sleep. Very nice voice. Thank you Julie so much 💖