Tension Check-In Meditation

A brief exercise that can be done sitting or laying down. This is a great option when you have a few minutes to yourself, such as between tasks, pausing during work, or before you need to go interact with others. Remember that if an area is too intense to focus on, draw your attention for a few breaths to a place that feels neutral in your body. Consciously releasing tension helps with inflammation, stress, and pain.

Transcript

To start,

I invite you to let out an exhale from your body where you exhale completely.

And do that again for the next two breaths,

Perhaps with a gentle squeeze at the bottom of the exhale,

No straining,

But noticing that at the point at which you typically might consider your breath to be complete,

Perhaps there's a little bit more air to exhale.

And to do that,

The body enters a state of deeper relaxation and ease.

When we're stressed,

It contracts,

Holds the breath.

And now letting the breath come in and out of your body freely,

However it wants to.

Letting yourself notice places in the body where you typically might hold tension and gently inviting yourself to let go.

Perhaps letting go starts by just 10%.

And as you let go,

Maybe the muscles around the face hang with more ease,

The way that they may hold themselves when you are sleeping.

And the tongue is soft,

Not pressing against the back of the teeth.

And the shoulders are drawn a bit away from the ears so that the arms and hands can be heavy.

And the belly moves with ease.

And your legs are like noodles being held by the cushion or chair,

Rather than bracing or standing.

There's so many subtle ways in our body in which that sensation of being ready creeps up.

Right now there's nothing you need to be ready for.

And as you continue to perhaps gently scan and release unnecessary tension,

Please enjoy the next five breaths.

Reviews

Pretty effective bodyscan meditation! Thank you!