Lani's Dessert Guided Relaxation

Lani’s Dessert is a guided, progressive deep relaxation experience that is restorative and stress protective. With original acoustic guitar music as backdrop.

Transcript

Allow yourself to lie down in the most comfortable position.

Let your bones drop into the floor and feel the weight of the body against the floor.

Head and arms,

Back and legs,

All the way down to your feet.

Heavy bones.

Take a breath in slowly through your nose and then as you exhale through your mouth,

Feel the bones drop again,

Deepening your relaxation.

After arriving completely at a place where you are ready to fully relax,

Draw your collected attention to the very top of your head where we will start to move through your body,

Sequentially piece by piece to completely relax you.

As your relaxation deepens,

Keep bringing your attention back to the point of focus.

Being mindful of the breath will increase your concentration.

Become aware now of the sensations at the very top of your scalp.

Then,

Allow the top of your head to relax.

Let the attention move down to the forehead,

Completely relax the forehead,

From hairline to brow.

Smooth it out,

Just as you might smooth out a warm,

Wet cloth.

Now relax through the eyebrows and the place between the eyebrows as well as out to the temples.

Feel the relaxation start to melt down over the eyelids and notice the eyelids softening against the eyes,

Relaxing deep in their sockets.

Relax.

Feel relaxation melt down over the cheeks,

Penetrating all the bones and muscles of the face.

Relax the nose,

Let the lips release,

And let the jaw drop loose,

Letting your tongue drop from the roof of your mouth.

Feel the softness at the back of the throat,

So that now you feel a softness through your entire face.

Let your face be expressionless,

Without emotion,

Completely relaxed.

And notice what a relaxing effect this has throughout your entire body.

Good.

Relax now across the back of your head.

Feel the weight of your head on the floor and feel the back of your scalp.

Relax.

All the way to the base of the skull.

Relax your ears and feel relaxation move down over the back of the neck to the top of the shoulders.

Feel the spine begin to drop and release into the floor.

Bring your attention now to the front of the neck and relax all the way from the chin to the collarbone.

Open the throat and notice how your head becomes heavier and notice as the collarbones release,

The shoulders relax,

Becoming heavier on the floor.

Relax now over the caps of the shoulders.

Your attention now is going to move down from the shoulders to the arms as you watch all the muscles in the arms soften and sink.

Relax the large muscles at the fronts of the arms and the muscles around to the back.

Feel the arms become heavier as muscles release.

Feel the elbows sink into the floor.

Move down the forearms,

Relaxing all the muscles throughout and as the forearms relax,

Feel the wrists become heavy on the floor and feel a wave of relaxation move its way through your hands.

Feel it at the backs of your hands and across the palms.

Feel the tingle of circulation running through the palms and down each finger.

Relax.

Now bring your attention back to the base of the back of the neck and begin to walk down the spine,

One vertebrae at a time,

Piece by piece.

Relaxing the bones,

The space between the bones,

All the connections starting down through the upper back until you arrive at the place between the shoulder blades.

Release the place between the shoulder blades,

Feeling it open and expand with the breath.

Feel the shoulder blades sink completely relaxed into the floor.

Move down to the middle of the back.

Be sure that your attention encompasses the spaces out to the sides of the back to bring relaxation to the full expanse all the way to the lower back.

Feel the back of the waist soften and drop into the floor and let your attention move all the way down to the base of the spine at the tailbone.

Relax through the hips and let go.

Feel the tailbone drop and watch a wave of relaxation surge down through the hips,

Through the legs.

Abstain from following thoughts outwards for right now there's no place to be,

Nowhere to go.

Bring your attention back to the point of relaxation.

Using focus on the breath will also help you to concentrate.

Now bring that point of concentration again to the neck,

But this time in front and at the base of the throat,

At the point where the collarbone was released.

Walk your attention over the front of the chest,

Feeling everything relax from skin through to muscle,

To bone,

All the way through to the internal organs.

Keep moving down over the expanse of the rib cage and into the soft part of the abdomen.

Observe the gentle rising and falling of the breath as you relax.

Let your attention move down to the waist all the way down to the belly and as you move through the belly,

Relax the entire pelvic region out to the sides of the hips.

Now bring your attention to the hip flexing muscles with the leg joins the pelvis in front and breathe into these muscles and watch them relax.

Feel a wave of relaxation flow all the way down your thighs.

Relax the large muscles on the tops of the thighs,

Around to the sides and around to the back.

Feel the hamstrings release and hips drop even heavier into the floor as you relax.

Let your attention move down to the knee.

Relax all through the knee joint,

Beneath the cap,

The soft place at the back.

Relax down through your calves and your shins and feel the legs becoming heavier as you let go.

As you continue to move through your body,

Keep bringing your attention back to the point of relaxation.

Let your attention move now down to the ankles.

Relax all through the joints,

The muscles and tendons at the ankles and as this releases,

Feel the weight of the feet on the floor.

Feel them become heavier as you relax.

Then,

Relax the feet themselves through the heels,

The arches and the tops of the feet,

Down to the balls of your feet and then relax all the bones and the toes all the way down to their tips so that your whole body now is completely relaxed from the top of your head to the tips of your toes.

Take now a gentle breath,

Allowing yourself,

Now fully relaxed,

To sink to a deeper level of relaxation.

Watch the breath.

Breath in,

Breath out.

Breath in,

Breath out.

Check the abnormal pulse of your breath,

Catching the idea of your breathing.

You You You You You You you You

Reviews

It was relaxing but since it was my 1st day trying this I had trouble concentrating on distressing!

Loved it. The guitar was relaxing.

Relaxed from head to toes. Detailed and Comprehensive. Thx. Namaste

✨💖✨. I loved the pace of this and Lani's sweet string voice M. Will look for more from her!

Very pleasant body scan thank you