Whole Body Relaxation

Relax completely and release tension from every part of the body. Can be used anytime of day or when you are ready for sleep.

Transcript

Let's begin this meditation with the intention of relaxing completely.

Relaxation isn't something you can do.

It's about letting go of doing,

Letting go of effort.

Any time during the meditation when you become aware that you're making an effort,

You can just let go.

Now let's begin the meditation by finding a comfortable position.

And now close your eyes.

Naturally,

With your eyes closed,

You become more aware of what's going on inside you.

Quite naturally,

You'll notice thoughts,

Emotions,

Sensations in the body.

Perhaps you'll be aware of what's going on around you.

Simply be aware of whatever is happening without resisting anything.

There may be many thoughts present.

That's fine.

Don't try to resist thoughts,

And yet don't follow them.

Let go of the meaning of thoughts and simply be aware of what's happening right now.

Bring your awareness to your breath.

Notice the in and out of the breath.

Be easily aware of how it feels to breathe.

Aware of the feeling of the air moving in and out of your nose.

Noticing how your body moves as you breathe.

Noticing how your chest expands.

Feeling the sensations in your body as you breathe.

Bring your awareness to your belly.

And if there's any tension there,

Let it go.

Let your belly soften and relax.

And quite naturally,

The air will move into your belly.

Noticing the rise and fall of your belly and your chest as you breathe.

Breathing happens effortlessly.

Life breathes the breath.

Be as effortless as the breath.

Now you don't need to continue with your focus on the breath.

Bring your awareness to your body.

Bring your attention to your feet.

Your legs.

Your torso.

Your neck and shoulders.

Arms and hands.

Your face and head.

For the rest of the meditation,

We'll have our awareness on the body.

The sensations in the body.

Whenever the mind has wandered,

That's fine.

Just easily bring your attention back to your body.

And now noticing the sensations in your body.

If you're feeling some emotion,

Notice how you feel that in your body.

Where is it located?

Letting go of any stories of the mind about what you're feeling and simply noticing the sensations in the body.

Feel the weight of your body.

Let yourself sink into the pool of gravity.

And now bring your attention to your feet.

To the soles of your feet.

How do the soles of your feet feel?

Let the soles soften,

Open,

Relax.

And you can let any tension in your body drain out through your feet.

Just having that intention that any tension will be let go of.

Just move out through your feet.

Feeling your feet.

Feeling your ankles.

If there's any tension that you feel in your feet or your ankles,

Notice what that's like.

Let it fully in your awareness.

And then let it go.

Let it dissolve.

Bringing your awareness to your lower legs.

Your calves.

Noticing if there's any tension in your lower legs.

Letting it go.

Letting it dissolve.

And bringing your awareness to your knees.

And letting any tension in your knees release.

Now let your thighs come into your awareness.

Letting your thighs be fully in your awareness.

Letting them soften,

Relax.

Letting any tension go.

And if thoughts are going on along with this meditation,

It doesn't matter.

Easily favor the awareness of the body and don't mind the thoughts.

Now bring your awareness to your hips,

To the joint where your thigh comes into your hip.

If any tension or energy is held there,

Let it go.

Let it just stream out.

Now bringing your awareness to your pelvic region.

Fully aware of that area of your body.

Let your lower abdomen soften and relax.

Notice if there's any tension there.

Let it go.

Let that area soften and relax.

And whenever you're aware of emotions,

Let go of the mind's ideas about them.

Letting emotions be felt fully and noticing how they're felt in the body.

Experiencing the emotions as a sensation or movement in the body.

Allowing your awareness to remain embodied.

Allowing your awareness to remain in the body.

Now bringing the awareness to your lower back,

To your buttocks,

The sacral region of your back.

If there's any tension being held,

Let it go.

Let it dissolve.

Now bringing your awareness up your spine,

Feeling the spine,

Feeling your entire back.

And if there's any pain,

Let it be felt,

Not resisting it.

Just letting yourself relax into whatever is being experienced.

Noticing if there's any tension held in your back.

Letting it go.

Letting your back relax.

Letting yourself sink into the pool of gravity.

Now bringing your awareness around the front of your body,

The upper abdomen,

The area of the stomach.

Noticing if there's any tension held there.

Letting that go.

Letting the belly soften and relax.

Noticing the breath moving in and out,

And the rise and fall of the belly.

Letting any tension move out with a breath.

And now bringing your awareness to your upper chest,

The area of your heart,

Your lungs.

Noticing the movement of your chest as you breathe.

Feeling the air fill your lungs.

Letting any tension go with the breath.

Letting that area relax completely.

Bringing the awareness to the area of the heart.

And if there are any emotions present,

Let them be felt in your body.

Feel them as physical sensations.

Bringing your attention to your shoulders.

Noticing if there's any tension held in your shoulders.

And if you notice tension,

Let it go.

Letting your shoulders relax.

If you're sitting,

Let them drop.

Now bringing your awareness to your arms.

Upper arms,

Elbows,

Forearms,

Hands.

Be fully aware of your arms and hands.

If you feel tension,

Let it go.

Let your arms relax completely.

Bringing your awareness to the palms of your hands.

Let them soften and relax.

And any tension in your arms can drain out through the palms of your hands.

Bringing your awareness to your neck.

Noticing what you feel in your neck.

If you're feeling tension,

Be fully present to it.

Don't try to make it go away,

But relax into it.

Simply be with it.

Letting it dissolve in its own time.

Bringing your awareness to your head.

The back of your neck up into the muscles around your skull supporting your head.

All the muscles of your scalp.

Noticing tension and letting it go.

Bringing your awareness to your face.

Noticing if there's any tension anywhere.

In your jaw,

Your cheeks,

The muscles around your eyes,

Your temples,

Forehead.

Noticing if there's any tension held.

Letting it go.

Letting your jaw relax.

Letting everything relax.

Letting the muscles in your face drop.

Maybe your mouth will drop open.

Letting your eyes relax.

Temples,

Forehead,

All the muscles around your head.

Now bring your awareness to your whole body at once.

Let your whole body be in your awareness.

All the sensations at once,

Like a symphony.

Feeling the weight of your body.

Relaxing into the pull of gravity.

Now you can remain relaxed like this for a while if you'd like.

Just resting,

Bathing in this relaxation.

And whenever you're ready to end this meditation,

Be sure to take time to come out slowly.

Start to stretch and move.

Take some deep breaths.

And when you're ready,

Open your eyes and ease back into your activity.

Reviews

Lovely guided relaxation. Your instructions were gentle and helped me to ease my body.

I love this. Fabulous Mary so relaxing thank you

Thank You Mary 🪽💖♾️

So very relaxing. Thank you 🙏💫✨

Só soothing. I fell asleep before it ended. Thank you Mary!

Lovely ans relaxing meditation! Will be saving this one to my Playlist.

This is soooo relaxing!! Lovely soothing voice. The first time I listening to it I didn’t even make it to the end, I woke up with my headphones still in the next morning

Wonderful 🌷🙏🏾

Thank you, a very relaxing meditation

I love Marys soft gentle voice! She guides you through the most wonderful meditation that allows your body and mind to get completely relaxed. Wonderful! /Malin, Sweden

Mary's voice is so soothing and her pacing is wonderful. A spacious and compassionate guided wander through the body. Thank you

Wonderful body scan! So relaxing. if you need to reduce your stress level, Mary's voice and words will help. I highly recommend it.
Thank you, Mary, for this and your other meditations. 🙏❤️

deeply relaxing! this is my go to for relaxation and naps:-)
thank you!

This was right on time. 💜Thank you again for another marvelous meditation. 👏🏽❤️👏🏽

Simple and effective relaxation.

amazing thank you

Lovely soothing voice to fall asleep by. Much gratitude! 🙏💜

Excellent entire body relaxation.

Such a relaxing meditation! I could feel the tensions in my muscles melting away as I was progressing. It was such a great feeling! Thank you!!!

I use this when I am struggling to fall asleep..it works 99% of times, which is amazing! I love your gentle way Mary. There’s no striving to get it “right”. Thank you Mary ❤️