Deep Relaxation Practice

Deep relaxation meditation that touches on visulization to ground, breath work to focus and body awareness to release tension. Wonderful meditation for helping yourself to unwind after a long day or to get motivated for whatever lies ahead.

Transcript

Hi there,

Thanks for joining me.

Close your eyes and relax.

Focus on not holding your eyes tightly closed,

But rather just letting them rest gently.

All you have to do is follow the sound of my voice.

We're going to start off this deep relaxation meditation by getting grounded.

As we sit here,

Let us begin to feel our feet planted on the ground.

Feel how your feet are drawn to the earth,

Brought there by gravity a constant connection.

Imagine that roots begin to grow from the soles of your feet,

Growing slowly and gently.

They are your roots,

So how they look,

How they move is up to you.

But they grow out of the bottoms of your feet,

Anchoring you to the earth.

Your roots begin to move through the humus,

Then down into the topsoil,

And then the subsoil,

Down through the fragmented rock and into the bedrock.

But your roots don't stop there,

They continue to move even further now,

Through the crust in the upper mantle and down through the mantle of the earth to the very core.

But your roots are on a mission,

They don't stop there.

They continue to move through the mantle of the earth on the other side,

Then up through the bedrock,

Up through the subsoil and the topsoil,

And up through the humus on the other side of the earth.

Your roots spread across the earth slowly and gently,

Growing and strengthening your connection until they cover the earth entirely,

Stopping back at your feet and wrapping softly around your ankles.

You are grounded,

You are connected,

You are present here,

And you are present in your body.

Now that we are grounded and connected to the earth and present in our bodies,

We can focus on our breath and releasing tension and stress in our bodies.

Take a moment to just bring awareness to your breath.

How is your breath moving in your body?

Are you breathing solely into your chest?

Are you allowing your diaphragm to expand?

Slow down and deepen your breathing,

Focusing on all parts of it,

Bringing breath slowly into your body,

Bringing the breath down,

Allowing your stomach and your diaphragm to expand,

Breathing into the parts of the lungs that we often ignore.

And then on the exhale,

Allowing the diaphragm to come back up,

The air to leave the deepest part of our lungs,

Having nourished us.

Breathing in,

Bringing the breath down into our diaphragm,

Giving the chest a break,

Expanding,

Nourishing,

Filling our lungs,

And then exhaling slowly,

Controlled,

Present.

Breathe in,

Breathe out.

Keep up the steady rhythm of relaxed,

Deep breaths.

With each breath,

You relax a little more.

As you breathe in,

You bring life into your lungs and newfound energy into your body.

As you exhale,

Any physical,

Mental,

Emotional,

Or spiritual tension gets released with it.

Inhale new energy,

New relaxation,

And a deep sense of well-being.

Inhale tension,

Expectation,

And judgments.

All that matters is this moment.

This is your now,

Right now.

Your focus lies solely in your breath and the release of tension.

We so often get stuck in a pattern of trying to be different than we are,

Holding on to an image of who we should be in our heads and in our hearts.

We hold these expectations and at times our inability to fulfill these expectations in our bodies,

And little by little they round our backs,

Tighten our muscles,

And make our breath come shorter and quicker.

But what if we believed that we are enough exactly as we are?

What if,

On the exhale,

We took a moment to marvel in how far we have come,

In the ways in which we add to the world?

What if we allowed ourselves to fully appreciate how we move through the world?

Bring yourself back to your breath,

Continuing to inhale new energy and exhale tension,

Breathing deeper and deeper into all of our corners.

As you breathe in,

Calm relaxation.

Keep this steady rhythm of relaxed,

Deep breaths.

With each breath,

You relax a little more.

As you breathe in,

Calm and relaxation showers your head.

As you exhale,

All the tightness from your head and neck disappears.

It just melts away.

The tension now releases from your shoulders and arms.

You feel them relax.

On the next breath,

You feel the tension release from the base of your fingers all the way down to your fingertips.

The calm moves down your spine,

Embracing your upper back and all of the muscles that hold us in place.

The relaxation moves to your mid-back,

Releasing the tension held there on the exhale.

And now,

On your next breath,

You breathe in new energy and release the tension from your lower back on the exhale.

I'd like you to bring your attention to your stomach and with the next breath,

Really focus on relaxing it and releasing any and all tension.

We are so often taught to hold our stomachs tight and rigid,

But I'd really like you to be encouraged to let it out and release the tension and all of the muscles that have been holding it in.

Let's check back in with the rhythm of our breathing,

Taking a few breaths to sink back into a steady,

Slow rhythm,

Bringing the breath down into your body,

Down into your diaphragm,

Nourishing all parts of you.

In this next breath in,

We are going to continue to release tension,

This time in our hips and pelvis.

Allow yourself to sink down into the chair or ground,

Depending on where you're sitting.

When your hips opening and with this opening,

Tension flows steadily out.

This release is now removing tightness from your thighs and your calves.

Feel them relax.

Feel the tension melt from the muscles.

Feel your muscles molding to the chair or to the ground.

Even your feet and toes are relaxed now.

Feel stress and tension flowing from the tips of each of your toes.

Even the arches of your feet are relaxed now.

Feel how in the absence of stress and tension,

The new energy that you are bringing into your body with each breath is able to flow,

To move through your body and go where it is needed.

Take a few moments to feel this,

To feel the energy flowing through your body,

To feel it going where it's needed,

Going where it can be supportive,

Going where it can nurture you and nurture you for the rest of the day.

You are embraced in ultimate peace.

You feel as light as a feather.

Your body feels free.

Everything about you feels light.

Your body,

Your heart,

Your soul,

Your energy,

Your emotions,

Everything is as light as a feather.

Your awareness has become sharper.

You can sense things more keenly.

You can hear small noises more accurately.

Perhaps you can hear the singing of birds.

You can feel the air on your skin,

The warmth from the sun,

The rustling of leaves.

You are present in your body,

Still grounded,

And you are still aware,

But your body is free of stress and tension,

And it is as light as the air.

I'll give you a few moments to just experience this feeling,

This beautiful lightness.

Your energy is more vibrant.

It is moving through your body unhampered and unrestrained,

Going where it is needed,

Feeling you for the day ahead.

Deeper and deeper calm overcomes you.

With each breath in,

You sink further and further into relaxation.

You are at peace.

The next breath in fills your heart.

Focus on breathing into your heart,

Filling all the cracks and crevices that life has created.

These are healing breaths,

Breaths that fill your heart.

Really focus on breathing into your heart now.

Your heart now radiates with loving energy.

Every breath in helps to build this.

Your entire being emanates this love.

More and deeper love shines from you.

I'm going to become quiet for a moment now.

Stay relaxed and aware of this peace and love around you.

Stay light in your body.

If your mind wanders,

Just refocus on the rhythm of your breathing.

Without opening your eyes yet,

It is time to slowly start coming back.

Allow yourself to gently come back into your body,

Beginning to slowly feel its weight,

Connecting to how it feels in the world,

Without inviting back any of the stress or tension that might want to sneak back in.

Let's think about our roots again,

How they have held us and connected us to the earth.

Now that we are back in our bodies,

We can begin to unfurl them,

Allowing them to retreat,

Coming up slowly and steadily through the earth and then gently into your feet,

Ready to ground you again whenever you might need them.

Take a few more deep,

Nourishing breaths and whenever you're ready,

Open your eyes.

Thank you so much for joining me today.

I hope this meditation fuels and nourishes you for the rest of your day.

Reviews

Lovely

Delightful! I appreciate how cheerful and goodhearted this meditation is. I will share it. Many thanks indeed. 😃

Loved that thank you, great to have reminder that we don't need to live up to the image we have of ourselves, we can present our true selves. I find that tricky sometimes! 🙏💞

I liked this meditation very much. Thank you. 5 minutes of silence at the end. 1/5

That was lovely, very relaxing breathing through the body. I enjoyed grounding through the whole earth. Nice music too. Thank you x

Nice start to the day. Thank you!

Thx! Will use again.