Quickly Focus Your Mind & Relax Your Body Meditation Ritual

You'll quickly learn to relax your mind, focus your attention, and retrieve the energy you've lost. An 18-minute lunch break or afternoon siesta is ideal for letting go of stress, relaxing your thoughts, centering your feelings, and getting back in sync with yourself.

Transcript

Hello and welcome to this accelerated relaxation process.

I'm Mikael and I will guide you on your journey today.

So let's begin.

I want you to lift your eyes up as if you're looking through your forehead.

And as you lift your eyes up,

Begin slowly taking in a deep breath,

Filling your lungs,

Holding it,

Hold the tension in your eyes as you exhale,

Relax your eyes,

Let your eyes close.

Let your eyes comfortably and easily close and let the tiny muscles that control your eyes completely relax.

That's it.

And now behind closed lids we're going to do a very similar process.

So I invite you now as your eyes are closed to move your eyes as if you're looking over towards your right ear as you slowly take in a deep breath.

Ready?

One,

Two,

Three,

Four,

Five,

Creating tension in your eyes,

Holding that tension and holding your breath.

Exhale,

Relax and relax the muscles of your eyes,

Let them go back into the center where they belong.

Relaxing and letting go.

And again,

With your eyes still closed,

I want you to move your eyes over towards your left ear.

One,

Taking a deep breath in two,

Three,

Four,

Five,

Filling your lungs,

Holding it.

Exhale,

Relax and relax the muscles of your eyes,

Let them go back into the center where they belong.

Relax the muscles that control your eyes and feel the relaxation expanding,

Expanding easily,

Comfortably,

Effortlessly and let all the tension drain as you move into deeper,

Healthier,

Harmonious states of mind.

It is a wonderful feeling to let yourself relax.

And right now just bring your awareness to the center of your head,

Behind your eyes into the very center and allow yourself to become centered,

Balanced and at ease.

We project a lot of energy out through our eyes.

And I want you to begin to draw that attention,

That awareness,

The energy you've scattered about in your daily living to begin to imagine little tiny sparks of light coming back into the center of your head.

And all the little bits of energy that you've scattered about through problems and issues you've dealing with through your life experiences,

Just call back your energy and imagine these little tiny sparks of light,

Gathering together into the center of your head,

Gathering together as you become more centered,

Focused and at ease.

And feel the relaxation expanding from this center over into the muscles of your jaw.

Sense the muscles of your jaw,

Loosening its grip and softening.

If it helps for you to move your jaw back and forth a few times to break the tension,

Go ahead and do so.

And then notice if your tongue is pressed against the roof of your mouth or behind your front teeth.

And if your tongue is then just allow your tongue to go back into the center of your mouth.

And as you relax your tongue,

Your mind becomes more clear,

Your brain and your mind begin to slow down,

To slow down.

That's it.

The thoughts are slowing down and you're becoming more relaxed,

More comfortable and at ease.

Allow yourself to go even deeper.

That's right.

Allow yourself to drift even deeper into deeper,

Healthier states of mind.

As the relaxation expands from the muscles of your jaw up into your temples on the sides of your face and across your forehead,

Let any wrinkle on the brow disappear.

As the relaxation moves up and over your skull,

Across and behind the back of your head and your neck,

As you feel the relaxation expanding,

Expanding into the muscles of your throat and neck.

We often hold a lot of tension in our shoulders and neck.

So I want you now with your eyes just relaxed and at ease to begin to shrug your shoulders.

That's right.

To pull your shoulders up towards your ears,

Creating tension in your neck and your shoulders and holding that tension,

Holding the tension,

Squeezing the muscles of your shoulders and your neck and your throat,

Holding it,

Holding it.

Come on a little longer now.

Hold it.

Now relax and just let your shoulders drop down and feel this wave of relaxation,

Traveling down through your torso.

A gentle,

Comfortable and quiet wave of relaxation expanding into your chest and down into your lungs.

That's right.

So let's continue to feel this relaxation now traveling from your shoulders down into your biceps,

Your elbows,

Forearms,

Wrists and hands from your shoulders all the way down to the tips of your fingernails.

Your arms are completely relaxed.

And to accelerate the process,

I want to have you slowly make a fist with both of your hands,

Squeezing the tension in your hands,

Tightening the muscles of your forearms,

Your biceps,

Squeezing,

Holding the tension in your arms.

And in a moment,

Just imagine there are two valves in the palms of your hands.

As you release and let go of the tension,

Your hands open and those valves open and all the tension in your arms drain out.

Leaving you with your natural state called relaxation.

For relaxation is our natural state of being.

We go through the day and we have experiences.

And through those experiences,

We create and collect stress,

But it's natural for you to be relaxed,

Calm,

Poised and focused.

So I'm helping you to return to your natural state of being.

As you take in another long,

Slow,

Deep breath,

Filling your lungs to the count of five,

Two,

Three,

Four,

Five,

Filling those lungs,

Holding that oxygen.

Exhale and let go and feel all of the tension.

Evaporating and disappearing from your mind,

Your body and your life.

And the wave of relaxation continues down through the abdomen region,

Through all the many organs and glands of your digestive system,

Your reproductive system,

Your circulatory system are relaxed.

And this relaxation expands even deeper into the nervous system.

Letting go,

Going deeper,

Feeling more at peace with yourself and all that's going on in your life.

Having a sense of peace and inner strength,

Confidence and trust within yourself.

Now focusing your awareness down into the base of your spine,

Into the hips,

Relaxing the hips,

The thighs,

The knees,

The calves,

The ankles and your feet.

And you can begin to allow this area of your body to surrender and return to its own natural state of relaxation.

And to help you do that more quickly,

I want you now to tighten your buttocks and tighten your thighs and calves and feet,

The entire lower body from your buttocks to your feet,

Tighten and squeeze,

Squeezing,

Holding that tension,

Creating tension,

Holding it.

Now simply relax and let go.

That's it.

Let all the tension drain out of the bottoms of your feet.

And all the tension and stress and fatigue is simply drifting far,

Far away as you let it go and your body becomes lighter,

More free and at ease.

It is a most wonderful feeling to let yourself relax and to honor yourself enough to take time every day to relax your body.

To unravel any stress and anxiety you might have gathered or collected.

And you can breathe more easily,

Become more focused and productive throughout your day as you let loose of the tension that is a natural part of living.

Your entire body now is completely relaxed from the top of your head to the tips of your fingers and toes.

Your entire body is completely comfortable and at ease.

Be still to listen with your heart and mind and to relax your body,

Drifting,

Going deeper and down deeper.

Allowing your thoughts to slow down,

To slow down,

To slow down.

That's it.

Feel comfortable,

Quiet and still.

Drift into the silence.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Feel comfortable,

Quiet and still.

Your body is completely relaxed,

Rejuvenated and restored.

Your mind is completely focused,

Centered,

And you'll be more productive as you move forward after listening to this relaxation.

You will find yourself focused and centered as I bring you back into the room,

Back into your body,

Into full awakening awareness and consciousness.

Coming back,

One,

Hearing my voice,

Sensing the room all around you.

Two,

Three,

The feeling of the clothes upon your body,

The position of your body.

Four,

At the count of five,

You'll awaken fully refreshed,

Centered,

Focused and ready to move forward with your day.

And five,

A deep breath in,

Filling your lungs.

And then when you're ready,

Exhale,

Open your eyes and welcome back.

Reviews

That was incredible! I have fibromyalgia and it helped pain and exhaustion so much.

I really enjoyed this. Thank you 🙏🏾

Very useful as I am approaching a busy, gesture, and stressful day at work. Thank you!

Sweeter than Honey, that was a lovely deep relaxation. Feeling refreshed!

Really good for a quick afternoon reset. Thank you 😊

So humbled and honoured to have this meditation experience ✨
Thank you 🙏

Great

Beautifully led and wonderful technique, thank you !

I've read about muscle tension relaxation techniques but have never practiced them. This was great for my anxiety to start my day.

Thanks for this wonderful meditation! I’m relaxed and ready for a great day! 😃🍁🌞

great relaxation exercise

What an amazing meditation. Great words, voice and music. I’ll repeat this one!

So calming and soothing, thank you!! 🙏🏻😊