Releasing The Back Of The Neck (Re-Recorded - Same Words, New Recording)

I have finally re-recorded the audio on this resting-back-and-lying-down meditation which brings our awareness to the nape of the neck – the point where the neck and skull meet. For some of us, this part of the body carries a lot of tension and can cause headaches. In this closely short and simple guided practice, we will bring our attention to this area. Finding some space and ease there as we relax the nape of the neck and the areas that feed into the tension that can accumulate there.

Transcript

Settling in,

Resting back and letting your awareness drift down into the belly and coming into a sense of the breath happening in the belly,

As if the lungs were in the belly,

Feeling the soft rise of the belly as you breathe in and the soft fall of the belly as you breathe out,

And just settling yourself with the rhythm of the breath,

And then bringing your awareness to the point where the neck and the spine meet,

Feeling how that point feels as you let the bottom jaw fall away from the top jaw,

Letting the hinge of the jaw relax,

Letting the muscles of the jaw relax,

And letting the skin that covers the jaw,

The jowls relax,

And then feeling around to the point where the neck and the spine meet,

And feeling how that space feels when you give the weight of the head to gravity,

Just feeling into the possibility of letting the back of the neck relax and release,

And that feeling of the neck,

The back of the neck relaxing and releasing,

Is a feeling of the chin dropping in towards the chest or in towards the front of the neck,

The throat,

And that resting back is not by your force or by moving the chin in towards the throat or the chest,

But rather by the back of the neck relaxing towards the ground as you release the weight of the head,

Feeling if the jaw can relax a little more,

Feeling the temples relaxing the temples,

Does that allow the point where the neck and the skull meet to relax some more,

And just feeling into the relationship between the temples,

The jaw,

And the point where the neck and the skull meet,

Feeling how softening the temples supports the jaw and the nape of the neck to relax,

Feeling how relaxing the jaw supports the temples and the nape of the neck to relax,

And feeling that relaxing at the nape of the neck supports the jaw and the temples to relax and release,

Feeling that with every exhale you might be able to let go of the weight of the head a little bit more,

Feeling that with every exhale you might be able to relax the jaw again,

Feeling that with every exhale you might be able to relax the temples just a little bit more,

And can you feel into the possibility of letting the inside of the mouth open,

Allowing the tongue to relax from the tip to the root,

Feeling into the root of the tongue and feeling how the root of the tongue connects with the beginning of the throat,

And can you allow the beginning of the throat to relax and soften and open,

Can you allow the lips to fall away from each other,

The lips to soften,

The chin to relax,

Allowing the cheeks to relax,

Allowing the eyes to rest back,

Softly closed,

Can you let the point between the eyebrows relax,

Can you let the point between the eyebrows relax,

And as you soften the space between the eyebrows,

Is there any little echo of softness across the eyebrows,

Across the forehead,

Across the eyes,

Letting the eyebrows rest,

Allowing the forehead to smooth,

Letting the temples relax,

And feeling again for more possibility of softening into the jaw,

Feeling into softness in the temples,

Feeling into the jaw and feeling from the jaw around to the nape of the neck,

Feeling those strands of connection between the jaw and the nape of the neck,

And feeling that you could relax and release both at the same time.

Considering the hard work that the neck does,

All day holding up the head,

The huge weight of the head,

And feeling is it possible to surrender a little more of the weight of the head to gravity,

And does that releasing of the weight of the head to gravity support more softness in the jaw and in the nape of the neck?

Could you allow the brain to relax,

Feeling into the part of the brain that is behind the forehead,

Softening,

Feeling if the front part of the brain can relax,

Soften and open,

Feeling into the part of the brain that is inside of the temples,

And feeling that the temples could soften and relax from the inside out,

Feeling into the crown of the head,

Could the top part of the brain soften and relax,

Feeling into the back part of the brain,

Could we allow the back part of the brain to soften and release,

To relax,

Feeling into the inside of the head and the space where the brain meets the skull,

Is it possible to relax and soften there?

Letting the temples relax,

Letting the jaw relax,

Letting the nape of the neck relax,

With every exhale,

Softening and relaxing a little more,

A little more,

And a little more.

Feel a little bit,

Feeling the breath in the belly,

Those soft rises and falls,

And with every exhale,

You can rest a little more,

With every exhale,

You can let go a little more,

And resting here,

Softening and relaxing for as long as you would like to.

I will leave you now.

Thank you for practicing with me today.

Reviews

Thank you so much for this. It popped up and was perfect for me this morning. 🩷🌸

Thank you, very nice for relieving tension in this area which holds a lot of pain.

This helps relieve my neck tension and leaves me feeling more relaxed

I really enjoyed this. My head fees much more relaxed and my headache subdued - thanks so muuh!

Tiny audio glitch at the beginning it seems, aside from that very good

Thank you for this 🙏 While the migraine is still there, I appreciate that your focus was on guiding me to release the tension in the areas most affected by it. I will definitely come back to this.

what a thoughtful, thorough guided meditation for a really tense part of the body. It's been hard for me to relax from the neck up, and this helped me. Thank you!

Very nice and calming for releasing tension. Thank you.

Absolutely incredible. This will be my go-to for any tension/headache release. Thank you for sharing

What a great meditation for both the neck and I would even categorize it for migraine.

Amazing

🙏

So detailed, just perfect
🙏💜🤩

Very lovely! Thank you for your gentile guidance.

What an amazing meditation ! Thanks a lot 🙏🏻
I‘m working in front of a computer all day so my neck is often quite tense. This meditation helped as good as a physical excercise. My absolute favourite is your gratitude to the body meditation :)) You are wonderful, thanks a lot 🧘🏻‍♀️

Loved it so much. So good for my neck and head pain. Wish it didn't end abruptly. Background noises were a little distracting. But definitely saving to do again.

Very relaxing and helped to elevate some of the tension/pain in my neck. Thank you 🙏🏾

Wonderful! Very relaxing and as a person with chronic neck pain I appreciate this work very much, it is so helpful. Thank you!

Very helpful, thank you 🙏

Relief for one of the stiffest, most tense areas. Thank you.