Welcome to this guided meditation which will help you to reconnect with your body's natural ability to relax.
The great thing about this meditation is that you don't need to do anything.
Just find a comfortable posture for your body and let my words guide you into a deep state of calm.
I'm Rob and I'll be your guide here today.
So when you're ready,
Find yourself a cosy spot to lie down.
Maybe on a yoga mat or a rug.
If the temperature's a bit chilly,
Grab yourself a blanket.
A thin cushion for your head might be supportive for your neck.
Take all the time you need to get settled and there's no rush.
Feel free to pause this recording if you need a moment.
I'll be here waiting for you.
So checking in with your body and making any adjustments so that you can feel more comfortable.
Letting go of any tension in your jaw,
Releasing any gripping in your hands and your fingers and letting your belly be soft and relaxed.
Eyes open or closed,
Whichever feels right for you.
And just pausing here.
Just enjoying some time where you don't need to do anything.
This is time just for you to look after your well-being.
And as you lay here,
Can you notice the weight of your body,
The pull of gravity as the body slowly begins to soften and release down into the ground?
Sensations of touch,
Contact or pressure where your body meets the ground.
The back of the head.
The backs of the shoulders.
The buttocks.
The backs of the legs and the heels.
And as your body begins to settle into this lying down posture,
Perhaps noticing that your body is already beginning to relax.
That the arms and the hands are beginning to soften and relax.
The arms and the hands sinking down into the ground.
There is nothing that you need to do to make it happen.
The legs and the feet are beginning to soften and relax.
Both legs and feet melting down into the surface beneath you.
No effort required.
And the body already knows how to relax.
The whole body is slowly beginning to soften and relax down into the ground.
And every part of you is gradually letting go,
Sinking and relaxing.
The head is becoming heavier.
And all the muscles in the face are beginning to relax and soften.
The mouth and the jaw are becoming loose and slack.
And the muscles down the sides of the neck are beginning to lengthen and open up as the whole of the neck begins to soften and relax.
And with a little sense of relief,
The shoulders are dropping down away from the ears,
Releasing back down into the earth.
The muscles in the tops of the shoulders releasing their hold,
Becoming supple and relaxed.
The upper back sinking down into the surface beneath you and the muscles in the upper back softening and letting go.
And all the muscles in the chest,
The pecs and the muscles between the ribs,
The intercostal muscles begin to open up and release.
The whole of the chest begins to soften and relax.
And now the belly is relaxing,
Becoming softer and rounder.
And all the muscles in the belly begin to release,
Let go and soften.
The muscles cradling your lower back are releasing their tight grip,
Gently easing towards the ground.
And so the whole of the upper body is releasing and relaxing and the upper body softening and melting into the ground as relaxation and calm is invited to spread through the body.
The muscles in your pelvic region,
Your buttocks and the pelvic floor are all surrendering and softening into the floors embrace and the whole of the pelvic region softening and relaxing.
The upper legs are slowly beginning to release,
Softening down into the floor and as you let go of any gripping in the quads and the hamstrings and you feel these large muscles given permission to relax.
The muscles around the knees are beginning to release,
To let go and the knees begin to soften and relax.
Your calf muscles too are releasing their hold,
Allowing your lower legs to relax fully.
Your ankles and feet grounding even more.
As every toe starts to uncurl and relax,
Your lower body continuing to release and relax,
Your lower body softening and melting into the ground,
Relaxation spreading through the body as it sinks deeper into relaxation.
And now the whole body releasing and softening,
The whole body heavy,
Relaxed and allowing yourself to enjoy any feelings of calm or relaxation that are here,
Absorbing any feelings of well-being,
Taking in the good and rest here in this feeling for as long as you need,
Being in the warmth of your own presence.
And know that this state of relaxation is a gift you can return to whenever you need a sanctuary within you.
And when you feel ready,
Begin to deepen your awareness of the room around you,
Noticing the sounds from near and far,
The air temperature in the room and the surface beneath you,
Beginning to feel into your fingers and toes and ever so gently beginning to bring some movement into them,
Taking all the time you need and beginning to gently stretch into your body,
Moving in whatever way feels most satisfying to you,
Perhaps gently blinking the eyes open if they are still closed to the world around you and carrying with you the serenity and the calm you have cultivated here.
And if you have enjoyed this guided meditation,
Perhaps setting an intention to come back to it the next time you feel the need for some restorative time.
Thank you so much for relaxing with me today and I wish you well,
Thank you.
