Quick Meditation For Self-Care

This is a 4-minute relaxation meditation I use at the end of my classes. We lie in a comfortable position and do a body awareness exercise to help us completely relax and relieve stress or tension in the body.

Transcript

So,

Just relax,

Get into a comfortable position,

And allow your body to melt into the floor and release any tension that you may still have lingering around in your body.

Bring your awareness to the top of your head.

Release your forehead.

Relax your eyes.

Relax your jaw.

Allow your tongue to fall away from the roof of your mouth,

And allow your head to sink into the floor.

Relax your shoulders.

Release them into the floor,

Allowing your heart to open,

To receive everything that you've been able to receive today.

Don't control your breath.

Just breathe naturally.

Bring your awareness to your arms,

And as you exhale,

Breathe out any tension,

Releasing them from your arms,

Your shoulders,

Your wrists,

Your hands.

Bring your awareness to your torso.

And with each breath,

Relax,

Sinking into the floor,

Melting into the floor as if you're one with it.

Your hips are open.

You're relaxing the muscles around your hips,

Your hamstrings,

Your quads,

All the way down to your calves,

And all the way out your toes.

Just lay here for a few minutes,

Completely and deeply relaxed.

Slowly bring your awareness back to the present.

Roll over onto your favorite side,

And slowly roll up to simple sitting pose,

Or easy pose as it's called also,

With your head to be the last thing to come up.

Do this at your own pace.

Do not become fully aware all at once.

Just work your way back into this moment.

Bow your head with gratitude for this practice that you've experienced today.

Bow your head in gratitude for yourself,

For allowing you to be on this journey that you're taking.

Namaste.