Hi,
I'm Lori and welcome to this guided meditation to help you fully and completely relax.
Find a place where you will not be disturbed.
This is a lovely meditation to do at bedtime.
So get in a position of relaxation.
If you're laying down,
Pull the covers up.
Just adjust so you're as comfortable as humanly possible.
Take a nice slow deep breath in.
Just exhale any stress or tension from the day.
Do that a few times.
Nice gentle inhale.
Relaxing every muscle on the exhale.
Just pay attention to your breath.
Don't change anything.
Just notice how it feels as you gently inhale and exhale.
Notice its temperature as you inhale and the difference in temperature as you exhale.
Your mind's eye just follow the breath as you inhale.
Visualize it going down into your lungs,
Into your diaphragm and exhaling out of your mouth.
Allow every muscle in your body to soften.
Try and relax all the muscles,
Allowing you to relax deeper and deeper and deeper.
On your next inhale,
Turn your attention to your head.
Become aware of any tightness or tension in your head,
Around your face,
Maybe in your jaw just become aware of where the tension is in your face,
In your head.
When you exhale,
Try to soften any tension or tightness in your face,
Your head,
Your jaw.
Allow the muscles to relax.
Let go of control.
Let go of the tension.
Let go of any stress you're feeling in and around your head,
Any tension.
Just let it melt away on the exhale.
Trying to breathe nice and slowly,
Inhaling deeply,
Relaxing more and more on the exhale.
Now let's turn the attention to the neck and shoulders.
Keep a lot of stress and tension in our neck and shoulders.
So allow your neck and shoulder muscles to soften.
Feel the shift as you gently drop your shoulders,
Relaxing deeper.
Allow any tension or tightness in the neck to soften.
Allow that relaxation to go down the neck,
Across the shoulders.
Start becoming aware that it's going down your arms,
Relaxing your biceps and triceps,
Relaxing your forearms,
Your wrists.
Relax your hands and your fingers.
Allow any tightness,
Any tension,
Any stress to just melt down your arms and out your fingers.
Now I want you to turn your attention to your chest.
Allow the muscles across your chest to soften and on the exhale just sink into that relaxation.
Just let everything go.
Now turn your attention to the space between your shoulder blades.
Allow that space to open and soften and relax,
Joining the relaxation that's already occurring across your chest in the same area.
Just allow that whole area around the circumference of your chest and back to just soften,
Relaxing deeper into the bed or chair you're sitting in.
Keep breathing nice and slow,
Relaxing deeper and deeper with every exhalation.
Turn your attention to your torso,
Your stomach area.
Keep a lot of tension in this area as well.
You can inhale and focus the breath in this area,
Allowing the muscles to be oxygenated,
Every cell to be oxygenated,
Relaxing deeper on the exhale,
Softening all the muscles,
Relaxing any tightness or tension.
Let go of any anxiety.
Let go of any fear.
Let go of any frustration or upset.
Just allow this area to soften on the exhale.
Now turn your attention to your middle back area.
Allow the muscles in your middle back to just relax,
Sink deeper into the bed or chair you're in.
Allow them to open.
Breathe into these areas just with your mindful intention.
As they relax,
You may feel them warming up.
Now turn your attention to your abdomen.
Just be aware of how it's feeling,
If there's any discomfort or tightness,
Any stress or tension anywhere across your abdomen.
Just allow all the muscles to relax with every exhalation.
Now turn your attention to your lower back area,
Across your pelvic bone and into your bottom.
Allow those muscles to soften and let go and release.
Allow them to relax.
There's any discomfort,
Anything pinched or pulling,
Readjust your position.
You want to be relaxed as possible.
This will help your energy to flow freely,
Your lymphatic system to flow freely,
Your circulation to flow freely.
Just soften everything on the exhale.
Now turn your attention to your thighs and your hips.
Allow them to just be heavy.
Allow them to just unlock and release.
With every exhalation,
Feel the weight of your body starting to get heavier and heavier and heavier just as it does as we drift off to sleep,
Enabling you to relax deeper and deeper and deeper.
Bring your attention to your knees.
There's any tightness,
Any swelling,
Any pain or inflammation.
Just breathe into your knees.
Visualize the breath coming into your lungs,
Going into the bloodstream and focusing into your knees,
Relaxing all the muscles,
Tendons and ligaments in and around your knees.
I want you to shift your focus to your calves and your shins.
Relax the muscles as best you can.
If they feel tight or tense,
Give them a little stretch.
Just with every exhalation,
Allow your muscles in all the leg areas to just soften and relax right down the calves and shins to your ankles,
Softening those muscles,
Helping them to release and unlock.
Just letting go of tension and stress in the body.
Now turn your attention to your ankles,
Your feet and your toes.
Maybe roll your ankles,
Stretch your feet and toes.
Really unlock any stored tension,
Stored physical stress as it moves down your legs into your feet and toes.
Just visualize it releasing out your toes in a way.
Just keep breathing in relaxation.
On the exhale,
Let go of any tension,
Any worry,
Any stress.
Letting go of fear and anxiety and upset.
Any thoughts that bubble up,
Just let them go.
You don't have to process them in this moment.
You don't have to do anything in this moment.
Just relax your body.
Allow yourself to reset and recharge.
Keep breathing nice and slow,
Inhaling fresh oxygen,
Exhaling stress and tension.
Let go of control,
Let go of your to-do list,
Let go of an expected outcome.
Just be in this moment,
You in the space of relaxation,
Calming your nervous system,
Quieting your brain,
Softening the muscles,
Releasing tension and tightness in every cell of your body,
Allowing you to relax deeper and deeper and deeper.
Now allow yourself to just drift,
Visualizing whatever it is that comes to mind,
Allowing yourself to just float,
Allowing yourself permission to just be without purpose,
Without expectation,
Just breathe and be in this moment.
Keep breathing nice and slow,
Nice and relaxed,
Exhaling any lower energies,
Any tightness or tension that bubbles up,
Just exhale it away and sink deeper into the relaxation that you've achieved.
Be mindful of how your body is feeling in this relaxed state.
Just continue to breathe nice and slow as you drift.
Stay closed.
