Welcome to the meditation.
I am your host Patrick.
And today we're going to be releasing stress,
Intention,
Working with the muscles involved in the stress response.
The mind and body are interconnected.
And through this interconnectivity,
We will be working today.
Simply squeeze your fists when you inhale,
And when you exhale,
And then you exhale.
Let go of your fists.
Here we go.
Breathe in through the nose and squeeze your fists.
Exhale through your mouth.
Relax,
Relax.
Breathe in through your nose.
Squeeze the fight.
Exhale through your mouth.
Relax your fists.
Breathe in through your nose.
Squeeze your fists.
Exhale through the mouth.
Let go of the fight.
Breathe in through the nose.
Squeeze your fists.
Exhale through the mouth.
Relax,
Relax.
Breathe in through your nose.
Squeeze your fists.
Exhale through the mouth.
Let go of the fight.
Breathe in through your nose.
Squeeze harder.
Exhale through the mouth.
Let go,
Let go.
Breathe in through the nose.
Squeeze your fists.
Exhale through the mouth.
Let go,
Let go.
Breathe in through the nose.
Squeeze harder.
Exhale through your mouth.
Relax.
See it all.
Regular breathing.
Great work.
On this next round,
We're going to take it to the next level.
You're going to stick out your tongue,
Indirectly releasing the jaw muscles and the muscles of stress.
Simply stick your tongue out and let it glide down the surface of your chin,
Feeling the stretch for about two to three seconds,
And then releasing the stretch and allowing the tongue to go back into the mouth,
Exhaling shortly after.
Here we go.
Breathe in through the nose,
Stretching your tongue out down your chin,
Now releasing it back into your mouth.
Exhale through the mouth.
Breathe in through the nose,
Stretching your tongue out down your chin,
Now releasing it back into your mouth.
Exhale through the mouth.
Breathe in through the nose,
Stretching that tongue out towards your chin,
Let it back in your mouth.
Exhale through the mouth.
It's all about coordination.
Stay focused.
Breathe in through the mouth,
Gliding that tongue down your chin,
Let it back into your mouth.
Exhale through the mouth.
And back to regular breathing.
Well done.
On this next round,
We're going to focus on the forehead muscles,
Which are in relation to thinking and analyzing.
Simply lift your eyebrows up and then relax them with the exhalation.
Breathe in through the nose,
Lift your eyebrows up.
Exhale through the mouth.
Relaxing your eyebrows and your thoughts.
Breathe in through your nose,
Lifting your eyebrows up as high as you can.
Exhale through the mouth.
Relaxing your eyebrows,
Letting your forehead melt.
Breathe in through your nose,
Lifting up those eyebrows as high as possible.
Exhale through your mouth.
Relaxing the eyebrows.
Inhale through your nose,
Reaching those eyebrows all the way up.
Exhale through your mouth.
Releasing your eyebrows,
Letting your forehead muscles melt.
Regular breathing.
Well done.
I want you to take a moment to feel your forehead,
Your jaw,
And your hands.
Relax these areas.
Surrender these areas.
In this last round,
We're going to squeeze out any leftover tension.
On the inhalation,
I want you to squeeze your fists as hard as you can without clenching your jaw.
And on the exhalation,
You're going to let go of your fists slowly,
Gracefully,
With ease,
And surrender.
Letting go of all tension in your hands,
Jaw,
Face,
And body.
Breathe in through your nose.
Squeeze your fists as hard as you can without creating pain or clenching your jaw.
Exhale through the mouth.
Letting go of your fists slowly,
With ease.
Breathe in through your nose.
Squeeze your fists.
Exhale fully.
Letting go fully.
Slowly,
Fully,
Gracefully.
Breathe in through your nose.
Make a fist and squeeze out all the tension.
Exhale fully.
Let the fists slowly,
Naturally fully,
Uncoil fully.
Breathe in through your nose.
Squeeze out any remaining tension.
Exhale fully.
Letting go fully.
Letting go fully.
Letting go fully.
I want you to get into a relaxed position,
Sitting or lying down.
And just let go.
Just let go.
Close your eyes,
Feeling the tranquility and the breathing space all around you.
We're going to release any remaining tension in the face.
I want you to take the tips of your fingers on both hands and begin to massage your forehead muscles in a circular motion.
Being gentle,
Working out any remaining tension.
Releasing the muscles of the forehead in the middle and on the sides.
Feeling the breathing space around you as you massage these muscles.
Moving downwards to the eyebrow muscles.
I want you to massage the area over the eyebrows in a circular motion.
Releasing any tension in the eyebrow muscles.
Start from the inside and gently work your way towards the middle of your eyebrows,
Focusing on any areas with tension.
Gently working it out.
Letting go of these muscles of the forehead and of the eyebrows.
Surrender.
Surrender.
Next,
You're going to begin to massage the muscles at the level of the middle of the nose where the nose meets the face.
Go into that groove and massage any tension you can find in that groove where the nose meets the face.
Working up that groove towards the eyes or down that groove towards the nostrils,
Wherever you can find tension.
Gently massaging with your fingertips,
Releasing all tension.
Next,
We're going to release the jaw muscles.
Simply clench your teeth and they will reveal themselves located at the sides of the cheeks.
Bite down.
Feel them bulge out.
And to release these muscles,
You're simply going to push into them with your thumbs,
Pushing into the tension,
Not creating discomfort.
Pushing in and inhibiting this muscle with pressure.
Making sure you surrender and let go of the mind.
Sinking into this muscle with sustained pressure and care.
Next,
We're going to release the muscles underneath the lower lip.
Use your fingertips with your thumbs or your index or middle fingers.
Moving down the chin,
Circular motion,
Releasing any tension.
You can also use a direct sustained pressure to release these muscles.
Letting go of the mind and surrendering as you do so.
Last but not least,
We're going to massage our temple muscles.
To find the temple muscles,
Touch the area just above your ears and begin to move towards your eyes.
Clench your jaw and these muscles will appear.
Relax your jaw and in a circular motion,
Massage these muscles using enough pressure but not creating any discomfort.
Release any remaining tension in these muscles.
Good work.
I want you to relax all tension in the forehead,
In the middle of your face,
In the bottom of your face,
In your jaw.
In your temples,
In your neck and shoulders.
Letting go,
Feeling the breathing space around you,
The tranquility,
The peace and the calm.
Breathing into your nose,
Exhaling through your mouth,
Taking this calm and this space with you for the rest of your day or night.
Letting go,
Feeling the breathing space around you,
The tranquility,
The peace and the calm.
Letting go,
Feeling the breathing space around you,
The tranquility,
The peace and the calm.
