So this tense and relaxed meditation is best done lying down so you can get the most out of it.
So just take your time now to lie down and find a comfortable spot where you won't be disturbed.
And just as you're lying just let your arms just rest gently on the ground by your side or you could have them rested on your belly.
And let your feet just relax and just sort of flop out by uncrossing them.
Just letting them flop out to the side,
Letting go of any tension.
And now just gently closing your eyes over.
So just feeling the weight now of your body as it rests on the floor or the bed wherever you're lying.
You'll start to notice how your body feels against the floor or the bed.
What can you notice?
Where can you feel that pressure,
That touch?
So now just let your attention focus on my voice as I guide you through tensing and relaxing each part of your body starting from your toes going all the way up to your head.
So starting now with your toes and your feet just scrunching up all of the muscles in your toes and feet as tight as you can and just hold these for a few seconds,
Holding,
Tensing as much as you can and then just letting them flop on the floor and completely relax.
So let's do this again,
So with your feet and your toes really tensing and scrunching your toes and feet up as much as you can,
Really tensing as hard as you can and then just letting them flop onto the floor.
So now moving up to your calves and your shins,
So tensing your calves and shins as much as you can,
Really tense,
Hold,
Really tensing and relax.
Just let them just flop into the floor and again tensing your calves and your shins as much as you can and then relax.
And now your upper legs,
So starting with the front of your legs,
Tensing those muscles and then around to the back,
Tensing all of those muscles as well as your hips,
Tensing,
As much as you can and relax.
Just allow your legs just to flop into the floor and again really tensing those muscles again,
Your legs,
Back of your legs and relax.
And now tensing your bottom area,
Tensing those bottom muscles as much as you can,
Really tight,
Tense and hold and relax.
And now tensing again,
Tensing your bottom muscles again as much as you can,
Tense and relax.
And now tensing your whole torso,
So your tummy and chest and your back,
Tensing the trunk of your body as much as you can,
Really holding,
Hold,
Tense and relax.
And again tensing as much as you can,
Tensing those tummy muscles and relax.
Just allow your body just to flop.
Now tensing your arms,
So your forearms and your hands and fingers as much as you can,
Really tensing,
You might clench and make a fist or spread your hands out,
Spread your fingers out,
Hold and relax.
And again tensing your lower arms,
Fingers and hands as much as you can and relax.
Just let your arms flop.
And now your upper arms,
Tensing as much as you can with your upper arms,
Tense,
Tense.
You can bring them into the body or out or up from the floor and release.
Just allow your arms just to relax.
And again tensing one more time,
Your upper arms as much as you can,
Really tensing and relax.
Now tensing your shoulders and your neck and your face all at once,
So your whole upper body is in.
You can scrunch all of your face up as much as you can,
Your face,
Your nose,
Your cheeks,
Your chin,
Your forehead,
Your eyes,
Eyebrows,
Ears,
Top of your head and relax.
Again scrunching the whole top of your shoulders and neck and face and head as much as you can,
Really tense,
Hold,
Really holding those muscles and release.
And now we're going to tense the whole of your body all at once,
So tensing every single muscle from your toes,
Your legs,
Your bottom,
Your tummy,
Chest,
Shoulders,
Face,
Arms,
Fingers,
Hold,
Hold and release.
Just allow your body just to flop into the floor or the bed.
And again really tensing,
Tense,
Tense the whole body,
Every single muscle,
Even tighter this time and release.
And now just allow your body just to completely give way,
Allow it to just flop into the floor or the bed or wherever you're lying,
Just allow every muscle just to be released.
You don't need to hold on to any muscle in your body,
You're completely supported,
Just allow every muscle to be soothed and calm and relaxed.
Now just noticing how your body's feeling,
Noticing any body sensations and then noticing the breath for a moment,
You might point your attention to your belly,
The belly rising and falling with each in and out breath.
And then when you're ready,
Gently open your eyes and broaden out your attention back to the rest of the room.
