Short Tension Release (Physical, Mental & Emotional)

In this practice, you will begin to relax with a gentle body scan, and then you will be led through guided breathing and muscle contractions to release any physical, mental, and emotional tensions. Through this short full-body practice, you are invited to cultivate a deep sense of calm and well-being, helping you to connect within, and free your body & mind from stress. Whether you're sitting in a chair or lying down, this meditation invites you to welcome all sensations with kindness and non-judgment.

Transcript

Welcome to this short full body tension release.

I'm Mary-Anne DeCleer.

Thanks for joining me here today.

In this short practice,

You'll start with an abridged body scan relaxation,

Followed by guided breathing and progressive muscle relaxation to release any physical,

Mental,

And emotional tensions that you may have in your body.

Start by taking a moment to get comfortable.

Either sitting on a chair or lying down.

Welcome any feelings,

Sensations,

Or thoughts that may come up with kindness,

Openness,

And non-judgment.

Take this time for yourself and connect within.

Get into a position in which you feel no tension and do whatever you need to do in order to feel deliciously comfortable.

Whether that's putting a cushion behind your head,

Behind your back,

Under your knees,

Or maybe that means adjusting your clothing for maximum comfort,

Or perhaps even covering yourself with a blanket.

Take the time you need to settle in.

Know that you can always change your position during the sequence,

If needed.

Take a moment to observe the space around you and then gently close your eyes.

With your eyes closed,

Begin to allow your body to relax.

Become aware of your body comfortably sitting or lying down.

Feel all the points of contact between your body and the support beneath you.

The back of your head,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs,

And your feet.

Feel your body begin to naturally stretch out,

Relaxing more and more with every breath.

Use your exhale to release tension from your muscles.

Become aware of the calm settling into your body.

Relax the muscles in your face,

Your throat,

And neck.

Release the nape of your neck and your trapezius muscles.

Feel your shoulders dropping down naturally,

Being pulled down by gravity.

Relax the muscles in your arms,

Wrists,

And hands,

Right down to your fingertips.

Feel the muscles in your back relaxing from your upper back to your lower back.

Use your breath to allow your muscles to melt and release on each exhale.

Imagine creating space between your vertebrae as you inhale and feel your muscles relax on the inside of your spine.

Exhale.

Inhale space.

Exhale relax.

Release your chest and your ribcage.

Allow the feeling of relaxation to pass through your diaphragm,

Solar plexus.

Feel your belly unwinding,

Letting go,

And relaxing.

Relax your pelvis,

Your hips,

Buttocks,

And perineum.

Feel all the muscles in your legs and your feet relaxing and letting go.

And now feel that your whole body is fully relaxed.

I'm now going to guide you to let go of any residual physical,

Mental,

Or emotional tensions.

First,

A little explanation.

In a moment,

When I give you the signal,

You'll breathe in through your nose as you expand your belly and then you'll lightly contract your whole body as you hold your breath and then relax everything as you exhale loudly.

Here we go.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your body from your head and face down to your feet and then exhale loudly as you get rid of any residual tensions.

Relax and take a normal breath when you're done and bring your awareness to the calm sensation in your whole body.

We're now going to do the same thing with each part of the body.

Starting with the head and the face.

So bring your attention to your head and face.

Notice any points of tension in this area or any worries or concerns.

Spend a few moments noticing.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your forehead,

Eyes,

And jaws.

Get rid of any tensions,

Worries,

Or concerns as you exhale loudly through your mouth and then relax and take a normal breath and allow the feeling of relaxation to enter your face and head.

Welcome all the feelings of relaxation.

Become aware that your head and face are relaxed.

Now bring your attention to your neck,

Shoulders,

Arms,

And hands.

Notice and locate any points of tension or resistance and spend a few moments noticing your neck,

Shoulders,

Arms,

And hands.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your neck,

Shoulders,

Arms,

And hands.

Get rid of any tension or feelings of resistance.

As you exhale loudly through your mouth,

Relax and take a normal breath.

When you're done,

Allow the feeling of relaxation to enter your neck,

Shoulders,

Arms,

And hands and welcome all the feelings of relaxation.

Become aware that your upper limbs are relaxed.

Now bring your attention to your back,

Chest,

And belly.

Notice any points of tension or feelings of negative emotions and spend a few moments noticing your back,

Chest,

And belly.

Inhale.

Hold your breath and lightly contract all the muscles in your back,

Chest,

And belly.

And then get rid of any tensions or negative emotions as you exhale loudly through your mouth.

Relax and take a normal breath.

Allow the feeling of relaxation to enter your back,

Chest,

And belly.

Welcome all the feelings of relaxation.

Become aware that your back,

Chest,

And belly are completely relaxed.

Now bring your attention to your pelvis and buttocks.

Notice and locate any points of tension or feelings of resistance.

Spend a few moments noticing your back,

Chest,

And belly.

Locate any points of tension or feelings of resistance.

Spend a few moments noticing your pelvis and buttocks.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your pelvis and buttocks,

Perineum.

Get rid of any tensions or resistance as you exhale loudly through your mouth.

Relax and take a normal breath.

Allow the feeling of relaxation to enter your pelvis and buttocks.

Welcome all the feelings of relaxation.

Become aware that your pelvis and buttocks are completely relaxed.

Now bring your attention to your legs and feet.

Notice and locate any points of tension or any blockages that you may have,

Things that are holding you back.

Spend a few moments noticing your legs and feet.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your legs and feet.

Get rid of any tensions or blockages that you may have.

Allow the feeling of relaxation to enter your legs and feet.

Get rid of any tensions or blockages that you may have,

Or things that are holding you back,

As you exhale loudly through your mouth.

Then relax and take a normal breath when you're done.

Allow the feeling of relaxation to enter your legs and feet.

Welcome all the feelings of relaxation.

Become aware that your legs and feet are completely relaxed.

Now once again bring your attention to your whole body.

Notice and locate any lingering tensions,

Whether they be physical,

Mental,

Or emotional.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your whole body,

From your head and face down to your legs and feet.

And then exhale loudly as you get rid of any residual tensions.

Relax.

Take a normal breath.

Allow the feeling of relaxation to enter your legs and feet.

Welcome and observe the feeling of calm inside of you.

Become aware that your whole body has been freed and liberated.

Integrate this feeling.

Remember that these sensations are always in you.

And think about activating them in your everyday life.

And now come back to the points of contact of your body with your support.

Feel the back of your head,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs,

And your feet.

Imagine the space that you're in.

Open your ears and bring your awareness to the sounds outside.

Now take a deep breath in through your nose to energize you.

Exhale loudly through your mouth.

Take a normal breath.

And then you can start to slowly move your hands and feel the breath.

And then you can start to move the rest of your body.

Take a big stretch.

Yawn,

Sigh.

And when you're ready,

You can open your eyes.

While you're still in the state of relaxation,

I invite you to take a moment to think about any feelings or sensations that may have come up for you and do so with self-compassion and non-judgment.

Please feel free to share your experience of this tension release in the comments.

Even if it's just one word.

And know that you can come back to this recording anytime you need a short tension release.

Thank you once again for joining me here today in this short full-body tension release.

And please show gratitude to yourself for going through this practice with me today.

Thank you.

Reviews

Hello beautiful 🪻🌷🪻🌷🪻Thank you so much for the wonderful meditation 🌞⭐️🎀I’m feeling like a sunny easy Sunday morning 🗺️ much love 🕉️Namaste

Thank you, a very nice way to end the day before bed.

wonderful. incredibly helpful. many yawns of release. very grateful thank you to you for this gift Marianne 🙏🏻🌸💕