30-Minute Deep Relaxation Exercise

This 30-minute gentle breathing and deep body relaxation exercise will take you to a place of deep relaxation that can be done any time during the day or especially at night before bedtime to promote deeper sleep.

Transcript

Now lie down on your back for a deep relaxation exercise.

Your body is flat on the floor.

Do not use a pillow.

Place one hand on your stomach and one hand on your chest.

Transfer the movement of your breathing so that your inhalation and exhalation appear like a movement in your stomach.

Your chest hardly moves.

Slow,

Deep,

Rhythmic waves of breath in your stomach.

Breath comes in,

Breath goes out.

Let your thoughts bounce and swing on the movement of your breath.

Just be here now.

Place your hands back on the floor and relax your stomach muscles.

Breathe deeply into your stomach.

With the next five exhalations,

We completely relax all the muscles in the body.

The muscles melt into the floor.

Continue to breathe slowly and gently as you bring your awareness to the top of your head.

Breathe in from the top of your head.

Breath comes in,

Breath goes out.

Long,

Slow,

Deep breaths.

With every inhalation,

Just sense or imagine a feeling of relaxation beginning to spread down from the crown of your head.

And as you exhale,

Feel all tension gently flow out with each breath.

With every exhalation,

All thoughts slowly fade away.

Notice the muscles in your forehead,

Your temples and your eyes relax.

Now let your cheeks and jaw soften and let go of all tension with every breath.

Paying attention to your jaw for a moment.

Allow all the muscles in that area to relax.

With every exhalation,

Feel your jaw muscles loosen and let go.

Notice your whole face is relaxed and at ease.

Now bring your attention to the point between your eyebrows.

Breathe between your eyebrows.

Breath comes in,

Breath goes out.

Allow the breath to penetrate the point between your eyebrows.

Feel waves of breathing between your eyebrows.

Breath comes in,

Breath goes out.

Deep breath.

Each exhalation empties your mind.

The point between your eyebrows is relaxed and at ease.

Now let this peaceful feeling flow down into your neck.

Feel it loosening every muscle and every fiber in your body.

Now focus on your throat.

Slow waves of breathing in your throat.

Breath comes in,

Breath goes out.

Your mind empties with each exhalation.

The throat is now relaxed and at ease.

With each breath you take,

This relaxing feeling becomes deeper and deeper.

It works its way deep into the muscles in your shoulders,

Soothing them,

Releasing them,

And releasing them.

Breath comes in,

Breath goes out.

Breathe into your shoulders and let go.

Feel your shoulders soften and release all tension with every breath.

Your shoulders melt into the floor with each breath.

Your shoulders are now relaxed and at ease.

This peaceful feeling flows down from your shoulders and into your arms.

It loosens the muscles in your upper arms,

Your forearm,

Down to your hands,

Relaxing and soothing all the way to the tips of your fingers.

Breath comes in,

Breath goes out.

Feel your arms melt into the floor.

Your arms are completely relaxed and at ease.

As your body relaxes,

Your mind relaxes,

And your thoughts become lighter and lighter.

You're slipping further and further into stillness and relaxation,

Deep into silence.

Now,

Bring your awareness to your heart.

Breathe long,

Slow,

Deep breaths into your heart.

With every breath,

Your heart expands,

Full of love and light.

Love comes into your heart,

Breath goes out.

Slow waves of breathing into your heart.

Your heart is now relaxed and at ease.

Now slowly bring your attention back to your stomach.

Feel how your stomach gently rises and falls as your breath comes in and your breath goes out.

With each breath,

Feel the waves of peace flow into your stomach.

Breath comes in,

Breath goes out.

Rest,

Be here now.

Allow your thoughts to flow by with each exhalation.

Allow your breath to soothe every muscle and relax every organ in your stomach.

You are the master of your mind.

You are the master of your breath.

Breathing into your stomach,

Your stomach is now relaxed and at ease.

Now bring your attention to your upper back and feel this relaxing sensation flow all the way down your spine.

As it gradually works its way down your body,

Feel every muscle in your back relax and unwind.

Your back and spine relax with every breath you take.

Breath comes in,

Breath goes out.

Your entire upper body has become completely relaxed and at ease.

Feel the inner stillness and peace with each breath.

Sink into this serene sensation.

Relax more and more deeply with each breath.

Allow your thoughts to just flow by like clouds on a windy day.

Just watch them drift away.

You are the master of your mind.

You are the master of your breath.

Now bring your attention down to your hips.

Feel your hips relax as this peaceful feeling starts to work its way through your lower body.

With every breath,

Relax the back of your thighs,

The front of your thighs and notice you're becoming more and more relaxed with each passing moment.

Breath comes in,

Breath goes out.

All of your thoughts drift by like leaves passing in a stream.

Just watch them float away.

All of your thoughts ride the exhalation deep into silence.

Your hips and legs are now relaxed and at ease.

Now notice the soothing feelings of relaxation come down through your knees,

Down into your calves.

Just each breath,

Feel your ankles relax all the way down to your feet.

Allow your entire lower body to relax completely.

Any remaining tension flows out now.

Breath comes in,

Breath goes out.

Just watch the tension float away into silence.

Allow this inner stillness and peace to penetrate your body,

Your mind and your spirit.

You're now comfortable,

Peaceful,

Relaxed and at ease.

Your body,

Your mind and your spirit are one.

Breath comes in,

Breath goes out.

Feel the oneness expand into the room.

You are free.

Allow yourself to fly into the skies.

Breath comes in,

Breath goes out.

Remember you are the master of your mind.

You are the master of your breath.

Now gently bring your awareness back to your physical body.

Taking your time,

Come back to your physical surroundings.

Feel the cool air enter the tip of your nose and become aware of the breath in your chest and stomach.

Gently begin to move your fingers and toes with every inhalation.

Moving your fingers and toes,

Come back to this moment.

Take your time.

When your body allows you to,

Gently turn over to the right side of your body.

At this stage,

You can use a pillow.

Your entire body is completely relaxed and at ease.

You are complete.

Let go.

Reviews

Just brilliant. Thanks.

Your voice is very soothing and calming. Very relaxing , released stress, weight lifted off my shoulders , feeling light . Wonderful.

This meditation is like a gift to yourself for complete body relaxation and calmness. Thank you Julie 🥰

Most relaxing ever! Thank you!

Ahhhhhhh 🌬💕🌬
Thank you 🙏