Hi,
I'm Neil Tranter and this is a gentle guided muscle relaxation specifically designed for people with burnouts,
Lung Covid or chronic fatigue.
So if you're feeling unwell or exhausted,
Or if you just can't seem to calm your nervous system down,
Then I just want you to know that you're not alone and that this recording was made for you.
This guided relaxation works by helping all of the muscles in your body to relax.
And this gentle relaxation is profoundly healing both in the short term and for long term well-being.
As the muscles of your body start to relax,
Tension slowly begins to dissolve.
Even as your breathing automatically starts to soften and slow down,
This stimulates the vagus nerve,
Which gently calms and repairs the nervous system.
So finding a place where you won't be interrupted and coming to lie down on your back on a comfortable surface like your bed or maybe a yoga mat.
Just placing a thin cushion underneath your head and a pillow behind your knees.
And just checking if you need a blanket to help your body stay warm.
And then just getting settled in,
Making any adjustments so that you can feel as comfortable as is possible right now in your body.
Just allowing your arms to rest comfortably by your sides.
And if it feels right for you then just allowing the lips to close so that your body can breathe naturally through your nose.
There's no need to take any big deep breaths.
Just allowing your breathing to be soft and gentle for the rest of this guided relaxation.
Testing if you're drawn to having the eyes open or closed.
And if the eyes are open,
Just allowing your gaze to soften.
No need to focus on anything in particular.
And then the invitation is just to take a few moments to pause here as you settle into this lying down posture,
Coming into stillness.
Nothing that you need to do right now.
Nothing to achieve.
Just taking it easy.
And as I've already mentioned,
This exercise is intended to be very gentle.
It's a passive muscle relaxation,
Which means that you don't actually have to do anything.
Just lay back and let your body do the relaxation for you.
And as you lie here,
You'll naturally start to become aware of your body.
You might have a sense of the weight of your body resting down on whatever surface you're lying on.
The feel of your clothes against your skin.
And as the muscles involved in being upright begin to disengage,
The body begins to slowly soften and melt into the surface that you're lying on.
So already without you needing to do anything,
The body is beginning to soften and relax.
The legs are beginning to soften and loosen.
There's nothing that you need to do as the legs begin to soften and relax.
And the arms are just beginning to soften and relax.
Without you needing to do anything,
The head and the neck are beginning to soften and relax.
And as your head begins to relax back into the pillow or cushion,
The muscles all around the jaw and mouth are beginning to soften and relax.
The jaw is beginning to soften and loosen.
And the muscles down the sides of the neck are beginning to soften and relax.
The sides of the neck are beginning to loosen and let go.
The front of the neck and the throat are beginning to soften and relax.
The throat softening and opening.
The tops of the shoulders are beginning to soften and relax.
The body knows what to do as the shoulders begin to soften and let go of tension.
And the collarbones are beginning to soften and relax.
The arms are beginning to soften and relax.
The arms are heavy as the body begins to let go.
The hands and fingers are beginning to soften and open.
The fingers are relaxing and letting go.
The muscles of the chest and the ribs are beginning to soften and open and relax.
Letting go of doing,
Letting go of trying.
It's enough just to lie here.
As the upper back is beginning to soften and relax.
And the lower back is beginning to soften,
Beginning to relax.
And the belly is beginning to soften and relax.
The movements of the breath in the belly are beginning to slow down and become more subtle.
No need to change your breathing or take big breaths.
We're just allowing the breath to soften and relax.
All of the muscles of the pelvis are beginning to soften and relax.
Nothing that you need to do right now.
The pelvic floor is beginning to soften and relax.
The buttocks are just beginning to soften and relax.
The upper legs and knees,
Large muscles here,
Are beginning to soften and relax.
It's a slow process that happens over time.
No need to rush the body.
And the calf muscles are beginning to soften and relax.
There's nothing that you need to do to make it happen.
As the feet and toes are slowly beginning to soften and relax.
The toes beginning to uncurl.
The whole of the lower body,
Legs and feet are beginning to soften and relax.
The whole of the upper body,
Arms and hands are beginning to soften and relax.
The whole of the head and the face are beginning to soften and relax.
The whole body is beginning to soften and relax.
The body and breath are beginning to slow down and relax.
The breath is soft and gentle.
And the body is transitioning into a state of rest and repair.
And as you lie here,
Perhaps noticing any changes in the body.
Getting positive feedback from the body.
Perhaps there's more salivation in the mouth.
Or gurgling in the stomach.
Or maybe feelings of warmth or calm or relaxation in the body.
Or maybe that's not the case for you right now.
And that's fine too.
And as we begin to bring this guided relaxation to a close.
The invitation is to stay here for a few more moments.
Resting here in your body.
Just savouring any feelings of calm or relaxation.
Before continuing with your day.
And if you found this guided relaxation nourishing then perhaps setting an intention to return to it when your body is in need of relaxation,
Rest and healing.
But for now,
Thank you for listening with me today.
And I wish you well.
Thank you.
