Hi,
My name is Liliana.
Welcome to this meditation that will help you relax your body and mind,
Releasing tension and stress while promoting a state of calm and tranquility.
Find a quiet place where you can sit or lie down comfortably.
Make sure you are in a position that allows you to fully relax.
Inhale deeply through your nose,
Feeling the air filling your lungs,
And exhale slowly through your mouth,
Releasing any tension.
Repeat these a few times,
Feeling yourself becoming calmer and more centered with each breath.
Now,
Start by bringing your attention to your feet.
Feel their weight and allow them to completely relax.
Release any tension you might be holding.
With each exhale,
Let your feet sink deeper into the floor or the surface you are lying on.
Next,
Shift your attention to your legs.
Feel their weight and allow them to completely relax.
From your ankles to your thighs,
Let go of any tightness or stiffness.
Allow your legs to feel heavy and at ease.
Now,
Bring your focus to your hips and lower back.
Feel the weight of your body sinking into the surface beneath you.
Release any tension in your hips and lower back,
Letting this area feel fully relaxed and supported.
Move your awareness to your abdomen.
Feel the gentle movement of your breath and allow each exhale to relax your belly further.
Let go of any tightness or holding in this area,
Allowing yourself to feel completely at ease.
Slowly,
Focus on your upper back and shoulders,
Common areas where we hold tension.
With each exhale,
Feel your shoulders dropping,
Releasing any weight or stress you might be carrying.
Next,
Bring your awareness to your arms and hands.
Feel their weight and allow them to become completely relaxed.
Let your hands rest gently,
Releasing any gripping or tension.
Finally,
Shift your focus to your neck,
Jaw and face.
Relax your neck,
Let go of any tightness in your jaw and soften all the muscles in your face.
Feel your scalp relaxing and your forehead smoothing out.
Feel your entire body,
From head to toe,
Completely relaxed.
Allow yourself to sink even deeper into a state of relaxation.
Now,
That your body is fully relaxed,
Bring your awareness back to your breath.
Begin to breathe more slowly and deeply.
Inhale deeply through your nose,
Feeling the fresh air entering your body and completely filling your lungs.
Then,
Exhale slowly through your mouth,
Releasing any remaining tension.
With each inhale,
Imagine that you are breathing in a calming and relaxing light.
This light fills your body,
Bringing peace and tranquility.
With each exhale,
Imagine that you are letting go of any stress or worries.
Each breath takes you deeper into a state of relaxation.
As we begin to close this meditation,
Feel your body completely relaxed and your mind at peace.
Remember that you can return to this deep state of relaxation whenever you need.
When you feel ready,
Gently start moving your fingers and toes.
Make small movements to reawake your body and bring your awareness back to the present moment.
If you're lying down,
Come to a seated position.
Take a moment to inhale and exhale and observe your body and mind.
Take a moment to thank yourself for this practice,
For taking this moment to care,
Care for your body and for your mind.
Slowly open your eyes,
Caring with you the peace and tranquility of this meditation.
Thank you so much for practicing with me.
I hope to see you soon.
Thank you.
