Squeeze And Release

Release tension with this guided meditation. Bring in the breath, squeeze parts of the body, and release tension on the exhale. Progressive tension and release can help with stress, insomnia, TMJ and it also helps to systematically relax the body.

Transcript

As you lie in Shavasana, Feeling your body on the ground, Take a long deep breath in through your nose and breathing out through the mouth. Be aware of the right side of your body, The right leg, The right side waist, The right arm, The right side of your head, Your right nostril. And now as you breathe in through the nose, Feel the breath coming in through just the right nostril. Let the breath go down into the heart center and exhale all the way down your right leg. Feel your toes. And now as you breathe in, Just begin to curl your toes with that inhalation. And at the top of the inhalation, Hold your breath and squeeze your toes, Just the toes, Squeezing, Squeezing. And then when you can't hold your breath anymore, Exhale and slowly relax your toes. And then again, And as you breathe, Begin to curl your toes, Send your awareness down your right leg to your right foot, Squeezing the toes, The calf muscle, And squeezing as you hold your breath. Squeeze. And when you can't hold your breath anymore, Gently relax, Release the breath. Exhale through the right nostril, Be aware of that energy going into the right leg. Curl the toes, Squeezing the calf, Squeezing the thigh, The toes, The entire right leg from your hip all the way down to your toes, Squeezing as you hold your breath. And let it go. Slowly as you exhale. Take that breath in through the right nostril, Squeezing the toes, The calf, The thigh, The buttocks, Even the side waist. See if you can get right into your kegels on the right side. Just squeeze from your belly button all the way down to your toes, Right side, Squeezing. Let it go. Relax it all. Exhale. Breathing in, Curling the toes, And as you get to the top of the inhale, You hold the breath and you squeeze all the way into your right armpit. Toes of the right foot, The calf, The thigh, The buttocks, Waist, Armpit, Squeezing. Just the right side. And when you can't hold your breath anymore, You relax the right side. Breathing in and squeezing from the toes all the way up the leg into the armpit. And at the top of that inhale, Make a tight fist, Squeezing the right side of your body, Toes, Leg, Arm, Fist. Squeezing hug that armpit in tight. And the exhale, Let it go. Relax. And now the entire right side. Start to breathe in the right nostril, Squeezing. Tight fist, Legs, Arms, Hands, Buttocks, Waist, Armpit, Face. Right side of the face, Squeeze it. The eye, The nose, Squeeze. And then let it relax. And now breathe in. And breathe out. Breathe in to the left nostril and out the left nostril. Breathing in through the left nostril, All the way down your leg to your toes. And squeezing as you hold your breath, Just the toes of the left foot. And when you can't hold your breath anymore, You let go and you relax the left toes. Breathing in through the left nostril, All the way down the left leg, Squeezing the toes and the calf muscle. And squeezing as you hold your breath, Squeezing, Squeezing. And when you can't hold your breath anymore, You exhale and you let it go. Breathing in through the left nostril, Bringing your awareness down the left side of your body. And at the top of the inhale, You're squeezing your toes, Your calf, Your thigh, Pulling the kneecap up into the thigh until you can't hold your breath anymore. Give it one last squeeze and exhale. Breathing in through the left nostril, Squeezing the feet, The leg, The buttock, The side waist. See if you can get into your left side of the Kegel. Can you feel it squeezing inside, Holding the breath as you squeeze? And as you exhale, Relax all the way down into your toes. Breathing in through the left nostril, Squeezing the toes, The calf, The thigh, The buttock, The waist, The armpit, Squeezing the left side of the body. Your waist squeezed all the way from your toes to your armpit, Squeezing that left side until you can't hold your breath anymore and you relax. Breathing in through the left nostril, Squeezing the toes, The calf, The thigh, The buttock, Waist, Armpit, All the way into your left hand. Make a fist and squeeze it and hold your breath as you squeeze as much as you can, Squeezing the left side of the body, Shoulder, Armpit, Arm, Waist, Leg, Toes. And when you can't hold your breath any longer, Let it go. Left side, Breathing in. Squeeze and gently, All the way into your shoulder, Your face, Squeeze the left side of your face, Squeezing. Holding the breath as you squeeze with all your might, Squeeze it, Tension building, Tension building, Let it go. And now breathe in and out through the left nostril. Being aware of your left side body, Down into the left leg, Arm, Side waist and face. Now breathing up the front of the body. Breathing down the back of the body. Breathing up the front of the body. Breathing in and out through the nose. Feel the tension releasing. And one long deep breath in, You're going to squeeze every part of your body from your body, Legs, Buttocks, Belly, Armpits, Arms, This face. Big breath in and hold it, Hold it, Hold it. Let it go with a sigh. Good and rest. Rest here for as long as you want to and feel the effects of squeezing and releasing, Tension and relaxing. And on your own time when you're ready, You can slowly make your way up. Our meditation is now complete. Namaste.

Reviews

Very helpful. My head and body feel more relaxed.