Relaxation: Back To Equilibrium

Bringing our bodies back to equilibrium through relaxation can support the natural healing process. It can also slow our breath and heart rate. By deliberately relaxing the muscles through progressive relaxation, we can allow the access of our innate ability to be still in body and mind.

Transcript

Just finding a comfortable position,

Whether that's sitting on the floor with your legs crossed,

Sitting in a chair,

Or laying on the floor.

Place your hands in your lap or by your side.

You may like to rock or sway to get yourself nice and comfortable.

Using any props like pillows or blankets under your knees,

Behind your back.

Blanket for warmth.

And then as you come to find the position for yourself,

Just letting your shoulders drop,

Knowing that if you do need to move during the meditation that it's okay.

You can shift.

Just do so gently,

Mindfully.

And as your eyes have come to rest,

Closed,

I'd like to let a breath out,

Relax on the out breath.

Starting to let any tension go that you may be holding your eyes,

Your jaw,

Your shoulders,

Your abdomen.

And then coming to your breath.

You may find as your body starts to still and quieten,

That thoughts are appearing,

A to-do list.

Whatever the distraction,

Know this is perfectly normal.

Just bring kindness and compassion as these thoughts appear.

Just observe them.

I like to label them thought and letting it go,

Letting it dissipate into the air.

You may use your breath to return to the thoughts appear again.

Just noticing them and kindly coming back to your breath as often as you need to,

Following your breath.

You may return to a sound that you hear around you.

Notice the sounds.

Observe how far away the sound is coming from beyond the room that you are in.

Sounds of the world continuing to move and the stillness of your moment.

Maybe sounds a little closer,

A fan,

A clock.

You may hear voices,

The sound of your breath.

Maybe inner sounds of your heart,

Your body.

Acknowledging each sound moving to the next,

Allowing the sounds to wash in and out.

Enjoy your attention to your physical body where it has come to rest,

The position it is in.

The points of contact of the support,

The feeling of your body being held,

The gentle force of gravity keeping you down on the earth,

Feel cushions,

The contrast of firm floor or wall against your back.

Notice what is touching your body,

Fabric,

Perhaps your hair.

You may feel the touch of the air against your cheeks.

Notice the temperature of the air.

Drawing your awareness within your body to observe anything that may be still lingering,

Any feelings or emotions,

Maybe still or quiet.

Just opening yourself to accept whatever is present,

Bringing compassion to every aspect of you as you would for a child or a pet and holding this awareness of your inner at the same time as you are aware of your outer experiences.

With your eyes gently closed,

Notice your sense of your inner sight behind your closed eyes,

You may still see colours,

Light,

Dark,

Shapes,

Maybe your sense of smell is drawing in any fragrances from the air or there may be nothing at all.

And returning to your breath once more,

Just following your breath,

Watching the movement,

The detail of the breath in and out,

Drawing it down into your abdomen,

Feeling the light movement of your chest,

Abdomen as the breath flows down and the softening of your body as the breath leaves.

The air may be cooler as you draw the breath in and a little warmer as the breath leaves.

Just observe your breath,

Follow the path that it takes in and out.

Breath is always with you.

See your attention to the top of your head or you may visualise a colour or you may sense a warmth,

A knowing,

A beautiful feeling over the top of your head.

Realising this,

Moving down in to your head,

Over your muscles,

This colour,

This warmth,

Moving down through your eyes,

Your forehead,

Your temples,

Softening the muscles and feel them relax and loosen as it moves down over your cheeks,

Flowing around your earlobes,

Your inner ear,

The back of your head,

Your nose,

Your lips may part,

Your tongue relaxing,

Your jaw unclenching,

May feel a tingling on your skin and your body.

Sense that warmth,

That light moving down into your throat,

To your shoulders washing across your collarbone,

Your shoulder blades.

Cascading down your arms,

Moving through the muscles of your upper arms,

Your forearms and your fingers.

Notice if your arms have become light or heavy,

Your fingers may be lightly curled,

Your shoulders have dropped even more as the tension has just melted away,

Feeling your arms.

From your shoulders,

This feeling is moving down into your chest,

Your back,

This relaxing warmth moving through your ribs,

Within your body,

Around your heart,

Your lungs.

You feel the light movement still from the breath,

Your ribs expanding,

Contracting,

But a softness is growing,

Moving through your body,

Your abdomen,

Your lower back,

Letting go,

Allowing your body to soften down into your pelvis,

Your hips,

Visualising the colour,

Moving down,

All the way down to the tops of your legs and into your thigh muscles,

Legs that carry you each day.

Notice the feeling of warmth moving through all the muscles at the backs of your legs,

The tops of your legs,

The tension just letting go,

Your legs sinking a little more,

Relaxing,

Down to your knees,

The softness flows around your kneecaps,

The backs of your knees,

Into your calf muscles,

Visualising the colour moving around your shins,

The backs of your calves.

Feel the softness flowing down your legs,

Down your calves,

Your shins,

Letting go,

All the way to your ankles,

Down over the sides of your feet,

Over the tops,

Washing through the heels,

Each toe,

Through the soles of your feet,

Bringing to your awareness your entire body,

Your whole body filled with this colour,

This feeling warmth,

Beautiful relaxation all the way from your head to your toes as we've moved through,

Releasing any tension,

Just a nice softness,

Lingering,

Feeling it in your body,

To the edge of your physical body,

Perhaps a little beyond surrounding you,

That's what it feels like around your body,

Taking in whatever is there,

When you're ready,

Letting go,

Taking some time in the quiet now,

Just be with all you've created,

The softness,

The relaxation,

However the feeling is,

This is yours,

Some time to just be in the quiet.

Ensuring you are appropriate to take back your burdens and you just have to,

Of course,

Always rather than my concern for you is thank you.

Accept ready connecting to your breath connecting to your breath inhale and exhale of your breath and bringing yourself to your body where it is positioned feeling once more the contact at the floor,

Cushions whatever has supported you and sounds,

Picking up the sounds that have surrounded you new sounds,

More sounds from before you may like to deepen your breath creating some movement within your body and extending that to your toes,

Wiggle your fingers stretching,

This feels right for you,

Shrugging your shoulders and in your own time opening your eyes thank you

Reviews

Nice and relaxing. I liked how this builds up calmly.

Lovely meditation, I recognize the ACMM style, beautiful delivery

So nourishing and supportive. Thank you so much

Wonderful, so relaxing. Thank you 🙏🏻

So relaxing and reviving, namaste.

Wonderful. Thank you 🙇

Very relaxing and just what I needed in this moment.
Thank you 😊🙏🌺