Deep Relaxation

This guided practice will help you deeply relax your body, mind, and emotions and guide you to a feeling of peace and well-being. Wendy will guide you through a gentle body scan and then, bring you into a period of silence using the mantra "I am." Very gentle singing bowls background music with theta binaural beats accompany this practice.

Transcript

Hello,

This is Wendy.

Welcome to today's meditation.

Today we will be doing a body relaxation meditation.

First I'd like you to get comfortable by finding a nice place to sit or recline.

And then once you're settled in,

Let's take a nice deep breath together.

In through your nose.

And then exhale with a sigh.

That's good.

Let's do that again.

Taking a long,

Slow,

Full breath in.

And then gently releasing.

So now just allow yourself to breathe at a normal pace without trying to control your breath.

Be aware of it.

Witness your breath.

Observe it.

Notice the gentle rise and fall of your chest with every breath you take.

Notice the gentle rise and fall of your belly with every breath you take.

And now we can set an intention that with every breath you take,

You will be allowing yourself to relax and let go just a little bit more.

Every time you inhale,

You'll be breathing in peace and relaxation.

And every time that you exhale,

You're going to let go of any constriction,

Any blockages,

Anything at all that's not serving you.

Just as we continue to breathe,

Our breath will assist us in moving into deeper and deeper states of peace and relaxation.

We can trust that our breath will take us to deeper and deeper states without even having to think about it.

And now move your attention to the top of your head.

Just be aware of the top of your head.

Allow the top of your head to relax so you don't have to actually feel anything,

Although you may.

You may choose to imagine a feeling of relaxation at the top of your head,

Or you may even choose to silently repeat to yourself,

The top of my head is relaxed.

And now allow this relaxing sensation to very slowly flow down your head,

Deeply and completely relaxing the back of your head,

The sides of your head,

Including your temples and your ears.

Relaxing your forehead now,

Allow any creases to soften and release.

Allow the relaxation to continue to flow downward,

Relaxing your eyes and your nose,

Relaxing the space beneath your eyes,

Relaxing the space between your nose and your upper lip.

Your lips are relaxed.

Your entire mouth is relaxed,

Including your teeth and your gums.

Allow your tongue to just rest gently.

And with your lips very gently closed,

Allow a slight space between your upper and lower teeth.

Allow your jaw and chin to relax.

Your entire head is deeply and completely relaxed.

And now allow the relaxation to flow down into your neck and your throat,

Relaxing all the muscles in your neck.

Any tension that was here simply melts down and away.

And now allow the relaxation to flow into your upper back and shoulders.

Again,

Any tension that was here simply melts away.

If you've been carrying a lot of weight or responsibility on your shoulders,

Simply let it float away.

Right now,

For the rest of our time together,

You have nowhere to go and you have nothing to do.

Just be here now.

And now allow the relaxation to begin to flow down your back,

Deeply and completely relaxing your upper back and your mid-back and your lower back.

Allow your upper chest to relax.

Allow your upper belly to relax.

Your ribcage relaxes.

Your mid-belly and navel relax.

And now your lower belly relaxes.

Your entire torso is relaxed.

The front of your torso,

The back of your torso,

And the sides of your torso all are relaxed.

And now just for a moment,

Imagine all the organs within your torso.

Imagine everything is functioning in perfect order,

In a perfect state of balance.

Everything is operating with ease and grace.

Imagine that everything in your life simply flows with ease and grace.

And now allow the relaxation to continue to flow down your body,

Completely relaxing your hips and your bottom,

Relaxing your groin muscles,

And now allowing the relaxation of all those large supportive strong muscles in your upper legs.

Just allow them to relax completely.

And now your knees relax.

The front of your knees relax.

The back of your knees relax.

The sides of your knees relax.

And now allow the relaxation to continue to flow down into your lower legs,

Deeply and completely relaxing your calves and your shins,

Your achilles,

And your ankles.

Relaxing your heels and the bottom of your feet and the bottom of your toes.

Relaxing the top of your feet and the top of your toes.

Your entire physical body is deeply and completely relaxed now from the top of your head to the tip of your toes.

And still your breath continues to bring you into deeper and deeper states.

And as your body relaxes,

Your thoughts soften and slow down.

Everything gets lighter.

Allow yourself to feel light.

Imagine that you are a feather floating on a current of air ever so gently,

Ever so slowly,

Ever so softly.

And as your body continues to deepen the relaxation,

It's as if a field,

An energy of relaxation flows out from your very pores surrounding you,

Filling the room in which you are with a feeling of relaxation,

A feeling of safety,

A feeling of peace.

You are in a very safe place.

And now we're going to spend some time simply drifting through this relaxed,

Safe place.

And as we do this,

We'll spend some time in silence.

And while we are spending time in silence,

We can use the mantra,

I am.

I am.

So simply begin to silently repeat the mantra,

I am.

Repeat it over and over,

Over and over.

As you continue to repeat the mantra,

The repetition should be very gentle and relaxed.

There's no need to force or concentrate.

Just repeat it effortlessly.

And as soon as you realize you've drifted away from the mantra,

Simply come back to the mantra,

I am.

As you continue to repeat the mantra,

You may find that it changes.

It may get faster or slower,

Louder or fainter.

It may even become jumbled or go silent.

However it changes,

Don't resist.

Simply continue to repeat it effortlessly and as soon as you realize you've drifted away,

Just drift back to the mantra,

I am.

This is the whole practice with the mantra.

A simple,

Gentle,

Silent repetition of the mantra,

A drifting away from the mantra and then drifting back to the mantra.

No judgment,

No resistance,

No effort.

So now I will be minding the time for us while you continue in silence to repeat the mantra.

And then when you once again hear my voice,

You can release the mantra and just rest with your eyes closed.

So let us begin.

I am.

I am.

I am.

I am.

I am.

I am.

I am.

I am.

You can release the mantra and continue to rest with your eyes closed.

Just allow some time for this peace,

This silence to integrate into every cell of your body.

Just let it soak in.

And together now,

Let's take a long,

Slow,

Full breath in.

And then let that go.

Good.

Let's do that again.

Taking a long,

Full breath in.

And then releasing.

So I like to close my meditations by sounding the mantra OM out loud.

Sounding OM is not so much about listening with your ears,

But feeling the vibration of OM in your heart.

OM is a Sanskrit mantra.

It is a universal sound of peace and love.

And it contains all vibration within it.

So together,

Let's take a nice deep breath in.

OM.

And now you can gently open your eyes.

So I hope you enjoyed today's meditation with our body relaxation.

I look forward to connecting with you again.

And I wish you a wonderful day.

Namaste.

Reviews

Wonderful progression of soothing relaxation. Loved the mantra/period of silence. Namaste.

Thank you Wendy! Meditation is always my go to for grounding and centering myself, this was beautiful!!

Lovely. Softly spoken. Deeply relaxing. I’ve worked with Wendy in person and she is a truly gifted healer 🙏🏻

Thank you Wendy. Your voice transported me to a deeply relaxed state. I look forward to hearing more from you. Namaste.