Deep Relaxation

This meditation begins with a deep relaxation technique and then focuses on how you can keep that relaxed state of mind and body throughout your day.

Transcript

Hi everybody,

This is Pika with the guided meditation for this week.

My apologies about last week.

I was unfortunately unable to continue with our regularly scheduled guided meditation but I'm back and I'm hoping you're ready to go through a deep relaxation today as we focus on our body and kind of wipe away everything that's happened the week before.

So as always if you'll find a comfortable position either seated or laying down.

And we'll continue with three deep breaths.

Breathe deep in and slowly breathe out.

And once again breathe in and release.

Last time,

Breathe in and release.

We're going to go over each part of our body and slowly tense and release to achieve that deep relaxation.

So as always starting with your feet,

Stretch your toes out,

Hold it and slowly relax and scrunch them up instead.

You probably hear your toes cracking.

Tighter and release.

Now I want you to point your toes so you tighten up your calf muscles,

Point,

Point,

Point,

Kind of like a ballet dancer point.

And relax.

Roll your ankles from side to side and forget about it.

Moving up your leg,

Tighten your knee,

Tighten and relax.

Slowly moving up to your thigh muscles.

If you're laying down I want you to lift your right leg up off the floor,

Just straight leg all the way through your knees,

Straight and tighten,

Tighten and relax.

And now for your left leg,

Stretch your leg straight,

Knee,

Lift it up off the floor,

Tighten your hands and your quads,

Tighten and relax.

As you move up your body I want you to clench your butt,

Tighten it up,

Tighten and hold and relax.

Roll your legs from side to side one more time and forget about it.

Moving up to your abdomen I want you to take a deep breath in through your mouth and fill your stomach up like you've eaten too much.

Just fill it up,

Take a deep breath,

Fill your stomach,

Hold it tight,

Feel how full it feels and in a moment let it rush out of your mouth.

One more time you're going to take a deep breath in through your mouth,

Fill your chest up with air this time,

Take a deep breath,

Fill your chest,

For your lungs expand,

Hold it and let it rush out of your mouth.

Moving up to your shoulders I want you to take a breath in and breathe out.

Now I want you to lift your shoulders up towards your ears,

Hold it tight against your ears,

Tighten up your neck area and slowly roll your shoulders back and back to your resting position.

One more time take a deep breath and exhale,

Slowly bring your shoulders up towards your ears,

Tighten around your neck and your ears and slowly roll back down to its original resting position.

This time I want you to bring your shoulders up to your ears,

Tighten again and instead of rolling back I want you to roll forward,

Kind of round your shoulders out.

So roll forward,

Round out your back,

I want you to hunch over just a little bit and then back to your seated position,

Nice and straight.

One more time,

Bring your shoulders up,

Tighten up your neck area and now bring your shoulders forward,

Round out your back a little bit and back to a regular straight back position.

For all of us who sit at computers all day long,

I'm pretty sure all of us do,

I want you to roll your neck all the way to the right,

So you're either looking over your right shoulder or your ear is close to the ground on your right side,

Let the weight of your head just bring your neck as close to the ground or over your shoulder as possible,

Hold it and then from there I want you to swing your chin all the way across your chest towards your left side,

So like a half moon,

Draw a half moon with your chin all the way down across your chest towards the left side.

So you should find yourself looking over your left shoulder,

Your left ear as close to the ground as possible and hold.

And one more time you're going to do a quarter circle,

Draw a quarter circle back toward the center of your chest and slowly look up to a straight position.

From here I want you to look up as high as you can,

Roll your head back,

Stretch the front of your neck,

Feel the back of your neck scrunch up,

Feel how good that feels,

We end up looking at our phones way too much,

This should help,

Let it just lay there for a moment and slowly bring your head back to center.

Take a deep breath and out through your nose,

Once again deep breath and out through your nose.

From here I'm going to ask you to stretch your face,

So first things first I want you to take a deep breath in through your nose and fill out your cheeks,

Fill out your cheeks nice and tight just like a little child and then blow it out of your mouth.

One more time take a deep breath in through your nose,

Fill out your cheeks and this time I want you to break out into a smile and blow it out of your mouth.

Nice big smile while you stretch your cheeks,

Now open your mouth as big as it will go,

Nice and wide,

Take a deep breath in,

With your mouth still open I want you to put your tongue out and breathe out of your mouth.

One more time nice deep breath in through your nose,

Hold it and now open your mouth,

Stick out your tongue and breathe out.

Stretch your face and we're going to soothe our eyes right now.

So with your eyes centered I want you to look up at the 12 o'clock position,

Imagine a clock in front of you,

Look up at the 12 o'clock position and we're going to do clockwise movements,

Starting at the 12,

Slowly roll your eyes around to the 1,

2,

3,

4,

5,

6,

7,

8,

9,

10,

11,

Back up to the 12,

Slowly center your eyes and close.

We're going to do counter clockwise now so open your eyes at the center position,

Slowly roll your eyes up to the 12 o'clock position and once again we're going to go counter clockwise.

So starting off at the 12 to the 11,

10,

9,

8,

7,

6,

5,

4,

3,

2,

1,

Back up to the 12,

Slowly center your eyes and close.

With your eyes closed I want you to work your forehead.

So I want you to raise your eyebrows and scrunch up your forehead a little bit,

Tighter and relax.

This time I want you to scrunch up your eyebrows,

Kind of like you're confused or upset,

Just scrunch up your forehead and relax.

Put your hands together and I want you to rub your hands together so you can create some friction and some heat.

So rub your hands together until you feel that nice hot heat coming together a little bit faster and when you feel a nice good heat going I want you to separate your hands and cup them over your eyes.

With your eyes closed I want you to absorb that heat from your hands,

Let that heal and soothe your eyes.

Enjoy the darkness and the heat.

Gently bring your hands,

Your fingertips,

Towards your eyelids and very gently I want you to rub out towards the corners of your eyes,

Kind of like a very soft massage out towards your temple.

And return your hands to your sides.

Take a deep breath and I want you to sigh on the exhale.

Once again a deep breath and sigh on the exhale.

With your mind I want you to go over the various parts of your body starting at your feet and watch over your body as you observe the lack of tension.

You should be very well relaxed and comfortable.

If you find there is any kind of tension do a tense and release in that area and see if you can't get it to go away,

To relax,

To rest.

So starting with your toes just observe from your toes,

The sole of your foot,

Your heel,

Up to your ankle,

Your shins,

Your calves,

Your knees,

Hamstrings,

Quads,

Glutes,

Hips,

Abdomen,

Lower back,

Chest,

Shoulders,

Arms,

Elbows,

Fingers,

Neck,

Chin,

Jaw,

Cheeks,

Eyes,

Forehead.

Quietly observe the peace you feel,

The comfort of your body,

The quiet and stillness.

Quietly observe and continue breathing.

This is what it feels like to rest,

To relax.

Let that wave of comfort wash over you as you listen to my voice,

Steady breathing,

Gently smile.

Appreciate the moment,

Appreciate the present,

Appreciate your body for all that's done for you today.

That gratitude and that joy you feel,

The ability to rest,

To relax,

To release any tension from your body,

To enjoy.

Without guilt,

Just enjoy.

Continue breathing and focus on the colors you see behind your eyelids.

Do you see orange hues?

Do you see greens or yellows?

Do you see dark?

Do you see blues?

Do you see purples?

Do you see white?

On your next inhalation,

I want you to breathe in this white light,

This healing,

Soothing white light.

And as you exhale,

I want you to spread that light over your body to protect this relaxed feeling,

This peaceful joy,

Quiet.

Inhale again,

That beautiful white light.

And as you exhale,

Send it all the way down to your toes and watch it come back up,

This resonating,

Healing,

Soothing white light.

With every inhale,

I want you to bring more of that white light and spread it around your body.

The safety within this bubble of white light,

Protection,

Healing,

Happiness.

Smile,

Enjoy,

And keep breathing.

Relax,

Be present,

And continue to observe this white light over your body.

Any aches and pains you might feel,

Send this white light right there.

If you need to,

Tense and release to remind your body how to relax.

Continue breathing.

Take a deep breath and sigh on the exhale.

Release anything you might be worried about.

Once again,

Deep breath,

Sigh on the exhale.

Let go of anything that does not matter in this moment.

Release everything besides the relaxation of your body,

The quiet of your mind,

The steadiness of your breathing,

The comfort you feel right now.

Continue breathing.

Take a deep breath,

And this time on the exhale,

Force a yawn.

Once again,

A deep breath,

And force a yawn.

Slowly wake your body up.

Stretch your arms.

Curl up if you need to,

Whichever way feels good to you.

Stretch and wake your body up gently.

Slowly open your eyes.

Deep breath,

And yawn again.

And as you stretch,

I want you to focus on how good it feels to stretch and wake up.

Feel how good it feels to get your blood moving again.

Gently wake up.

Open your eyes.

Thank you so much for joining me on this guided meditation.

Until next week,

Om Shanti Shanti Shanti.

Reviews

Wonderful

Movements and body engagement for a somatic journey into relaxation

The most peaceful experience I've had in a very long time. Thank you so much for this. ❤️❤️❤️❤️❤️❤️

Brilliant. Very relaxing. Need to go back again. Thank you 🙏 😊

I was very tense and the exercises really helped me relax! I especially loved the neck exercises. Thank you!

Good this meditation really helped me relax

So gentle soothing relaxing during meditation then refreshed in a subtle way afterwards...lovely.
Thank You RASATH1🍃🕊🌸

Beautiful tlc meditation of the body xx

I really enjoyed this meditation, easy to follow and nicely spoken. Thank you

SO relaxing 😊 thank you

Nicely done tense and release, very detailed. Thank you!!

So relaxing 🙏 thank you 😊

Loved it and will attempt to send it forward to the youth/parents I work with as a tool to relax

Loved waking up to this whole body relaxation technique! I feel so relaxed and centered...ready to start my day!
Thank you!