Everyday Relaxation With Body Scan (PMR)

This Everyday Relaxation meditation with full body scan i.e. progressive muscle relaxation (PMR) invites you to breathe ease, relaxation and effortless into your body and day; whether you are starting your day out anew or winding down into your evening of rest. The track provides an additional focus of bringing forth and generating feelings of love, acceptance and gratitude for your entire body and being, along with an invitation to love, recognise and appreciate each and every one of its cells.

Transcript

Everyday relaxation Linda Robin hypnotherapy Remember before tuning in to this relaxation meditation To find yourself a comfortable position where you'll be undisturbed And of course,

It's not suitable to listen to this while you're driving Operating machinery or doing any other activity that requires your conscious alertness And just taking a couple of deep breaths now as you settle down back into your body Perhaps it's been a busy day Or perhaps you're starting out your day in this wonderful relaxing way Just noticing with your breath how easily the air flows in through your nostrils Into your body down deep into your belly And how easily you can release through your mouth and let that breath totally go With it the worries of the day the worries from yesterday the thoughts of what's to do and come ahead and And any other business taking your mental space in these moments It's so easy To let it all go And just another deep breath in now really drawing that vitality through into every cell of your body Perhaps setting an intention for these moments of stillness of Calmness of letting go of embracing and accepting moments of ease and flow And just another deep breath in now And as you draw that deep breath in deeply down throughout your whole body into your belly Just releasing any and all tension in your body through a really big sigh That's it You're doing such a wonderful job And that's the thing about mindfulness and about meditation There's no way to do it wrong To worry about your technique or to consider if you're doing it the way others should do it Mindfulness is about meeting yourself here in this moment as you are As the moment greets you Embracing all that you are All that you're yet to be and all that you'll never be again Meeting here in this moment Connecting so easily through your breath now And just drawing your attention now to the top of your head Perhaps you're inviting a shaft of light Energetic radiance in through the top of your skull Allowing that warm gentle flowing feeling to come down now In through your forehead across your eyebrows Just so easily softening as it passes Down into your eyes Allowing those teeny tiny muscles around your eyes to just let go Totally relaxed inviting the warm flow now down through your jaw softening So easily relaxing now through your jaw Down through your jaw into your neck Down the back of your skull in and through Across the top of your shoulders down each arm First the left arm Into the left shoulder softening Down your arm along as it passes through to your elbow Now moving all the way down into your wrist Your left thumb your left index finger middle finger ring finger and Middle finger ring finger and the teeny tiny little finger on your left hand All now deeply relaxed Back up into your neck now across over to your right shoulder Feeling that warm softening as you allow that relaxation down through your right arm passing through to your elbow feeling greater ease in each breath Down to your wrist now to your right thumb your index finger your middle finger ring finger and Teeny tiny little finger and your whole right hand is now totally relaxed Moving back up through your right arm passing your elbow back to your right shoulder now meeting back at the top of your neck and moving that warm gentle flow of relaxation down your torso across your chest your solar plexus your abdomen Feeling the softening as it goes down towards your hips Through your back now your top back your middle back your lower back Feel how easily it is to soften and let go Releasing any worries and tensions held in these parts of your body Your whole torso now relaxed Moving that gentle flow of relaxation down through your hips through your pelvic bone Allowing all and every organ through your torso and pelvic area to soften now Feeling the wonderful space as you're able to create this easing warm flow of relaxation Down into your thighs now Noticing how wonderfully smooth and easily that relaxation can flow down into your legs the tops and fronts of your thighs your hamstrings Down now into your knees feeling how easily they soften Letting go of any responsibility Any tension Any worries down into your calves now Noticing how easily they soften Noticing how easily that strong muscle can soften And how supple they feel Gently moving down into our ankles So smooth so easily So warm is this relaxation?

Down through your feet first your left foot your big toe second toe third toe fourth toe and fifth toe your whole left foot deeply relaxed And now your right foot your right big toe second toe third toe fourth toe and fifth toe your whole right foot Your whole body now totally relaxed Totally at ease It's though your body is deep asleep And your mind is so wonderfully still And it feels amazing How wonderful to invite these moments of peace into your day?

And what a service this is For you now in this moment And for your tomorrow or your next moment next hour and days your beautiful future ahead Knowing in any moment you can recall this feeling of ease this feeling of relaxation And you can also recall how easy it was to recreate this feeling in your body How simple it was to follow my guidance and place your attention in various places throughout your body And noticing how easily it was when you placed your attention That you could accept those parts of you exactly as they were And as you accepted They softened so so wonderfully They softened so so wonderfully so easily So effortlessly And you can do this in any moment in varying degrees And knowing you are in total control in each of these moments Just take a moment now to scan your body top to bottom left to right front to back Now that you're in this wonderful place of relaxation and ease You might notice that there's a part of you an area in your body That's calling out for your attention right now There might be a sensation There might be a feeling or even an emotion Whatever it is Just tune into it in this moment I see you I feel you I see you I feel you And I accept you totally and completely Perhaps there's a message with this feeling or sensation Perhaps there's a need or some important communication there for you Just take a moment and see if there's a message waiting for you You are doing such a wonderful job It's so easy and so effortless And you can be so confident in your ability to recreate this experience in any moment And initiate any communication with your body That feels right and safe And appropriate for you And now zooming out looking at your body in its completeness Observing how you look from the outside looking in Seeing how wonderfully relaxed The person before you And whether you're seated or lying,

It doesn't matter now You might notice on your face an expression Remember this expression of total ease Total harmony Total relaxation Is there some wonderful feedback for you in this expression?

Some positive feedback for your memory So that you can remember in any moment you can invite forward this relief so easily And bring forward the result that this expression will provide This wonderful feedback in a matter of moments And how quickly and easily that happens And zooming back into your body now connecting with every single cell in your body Sending a message Connecting with every single cell in your body sending love and gratitude and care To all of those cells each and every one You may go system by system Or perhaps location by location Observing and noticing and seeing in your mind's eye each and every cell in your body Sending love Sending healing positivity And wonderful gratitude For the hard work and the easy work that all of these cells are doing To help maintain this wonderful ability for your body and your mind to perform And to experience Life And love And all of the ups and downs that goes with the rawness and the realness of living in this world As a wonderfully conscious clever human as you are Sending out that healing light now Noticing how receptive those cells are to your love and your care and your gratitude And the appreciation and the recognition you've offered them Seeing what important work that they do And even when they can be misdirected or misguided at times They always have the best interests at heart for you They are always working to support you And just taking a couple of deep breaths now Noticing again how easily your breath can flow in and around your body And perhaps noticing even more deeply than before How easily your breath can flow after these moments of relaxation And how little moments or few moments are required to get to this place And with the next breath just breathing in a little more energy into those cells now A little bit more energy into those body parts Those fingers,

Those toes,

Those feet,

Those hands Those ankles and those wrists Noticing the energy traversing up through your calves,

Your forearms,

Your thighs Your upper arms into your shoulders and hips now The energy moving into your torso And noticing how this feeling of awakeness is returning Up through your neck into your mind And even some alertness moving back into your eyes now And as I count down from three to one You'll be wide awake,

Alert once again and ready to either continue your day Or to wind down into your evening routine So three,

Noticing that muscle tone moving around now Two,

Perhaps wiggling your fingers and toes And one,

Taking a deep breath and a big stretch Perhaps a yawn with a sigh Taking a deep breath and when you're ready opening your eyes Good

Reviews

Relaxing body scan thank you. Namaste 🙏 ❤️🕊🧘‍♀️

What a marvellous and relaxing body scan this was! Many thanks. Namaste 🤓🙏🏻

It's been hard for me to relax my muscles after getting back into meditation. This meditation allowed me to do that, and was a defining moment for me, so thank you for what your work does for me and the other people that it has a positive impact on.

Thank you,
Jessica