Your Invitation To Relax

This is a guided practice to relax the mind and the body. We gradually relax the body as the mind starts to focus and relax. Tune into some heart energy and with what is happening with you as you enjoy some time just for you. Drift off to sleep after the recording or sit in stillness until you are ready to slowly come back into awareness. This recording is 14 minutes and 39 seconds.

Transcript

I'd like to invite you now to very gently close down the eyes and to draw your attention inwards from everything that's happening in the external world to what's happening within your body,

Your mind and your emotions in this very moment.

And in this session we're going to give the body and the mind an opportunity to just relax and connect.

We're taking a nice deep breath in and out.

Just starting to notice perhaps for the very first time today where you can feel the breath in the body.

And you feel it in the belly or the chest or at the back of your throat or at your nostrils.

And to help you to notice the breath I'd like you to take one hand and place it onto the belly.

Just noticing how the belly rises with the breath as you inhale and how the belly falls with the breath as you exhale.

Taking another nice deep breath in,

Belly filling up with air,

Hand rising on the inhale.

Perhaps a brief hold at the top of the breath if that's comfortable for you.

And nice long slow deep exhale as the belly and the hand go down as the air leaves the belly.

Taking another nice deep breath in,

Belly filling with air,

Hand rising,

Brief hold.

Nice long exhale as the belly starts to deflate,

Air leaving the belly.

Just continue in this manner for a few more deep breaths,

Belly rising on the inhale,

Falling on the exhale.

I'd like you to bring your attention now down to your feet.

Just allowing your breath to return to its normal rhythm and bringing the attention down to the feet.

Noticing the feet connected to the floor and grounded,

Secure.

And just visualizing or sensing that the feet are starting to relax.

Toes are stretching out a little.

All the little muscles and the arch of the feet relaxing.

And starting to move the attention up to the calves.

Just feeling the calf muscles starting to soften and relax.

Relieving any tension that might be stored there.

Moving up through the back of the knees and coming to the back of the thighs.

And feeling the back of the thighs starting to relax.

Moving up through the hips and the pelvis and coming to the lower back.

And visualizing the entire back and spine.

Seeing all the little nerves and the muscles,

The vertebrae,

The discs.

And just feeling a softening in the back starting with the lower part of the back.

Moving into the middle of the back.

Into the upper part of the back.

Perhaps visualizing a color along the spine as each part starts to relax a little bit deeper.

If you notice any areas of tension in the back,

Just consciously breathing into those areas and releasing the tension on the exhale.

Just allowing everything in the back to release a little.

Moving up now into the shoulders where we typically hold so much tension.

And just allowing the shoulders to slowly slide away from the ears.

Softening and relaxing.

Once again breathing into any areas of tension in the shoulders.

Giving permission to let go in this moment.

Feeling that sense that everything really is perfectly fine right here and right now.

And from the shoulders moving slowly down through the upper part of the arms.

And feeling,

Sensing or visualizing a wave of warmth and relaxation starting to move very slowly down the arms.

And passing elbows into the lower part of the arms,

The wrists and the hands.

And feeling some warmth and energy in the palms of the hands.

And feeling that relaxation move into each and every one of the fingers and the thumbs.

And moving the attention back up through the arms,

Past the shoulders and into the back of the neck.

And as if you were having a really lovely massage just sensing all the muscles in the back of the neck starting to release,

Soften.

And feel as though there's almost a sigh of relief as that tension starts to ease out of the back of the neck.

Moving up into the scalp and feeling the scalp loosen a little.

Feeling that tension ease out of the scalp.

And starting to move down through the face starting with the forehead.

Uncreased and unlined.

The forehead is very soft and smooth.

Noticing the eyebrows resting gently in their place.

The eyelids which are already closed just starting to feel a little heavier.

And with the eyelids still closed I'd like you to notice what you can see on the back of the eyelids.

Noticing any light or darkness.

Any shadows or shapes.

Just tuning into that sense of sight for a moment.

And shifting the attention to your sense of hearing.

Noticing the sound of my voice when I speak.

All the music in the background.

Noticing any other sounds that might be present in the room without letting them distract you.

And without feeling the need to label them just noticing and allowing.

And coming to your nose and your sense of smell.

And noticing how the air feels as it first enters your nostrils a little bit cooler.

And how it feels a little bit warmer on the exhale.

Coming down to the mouth and the lips and all the tiny muscles surrounding the lips just allowing them to soften a little.

Noticing any sense of taste in the mouth.

Having some space between the teeth to release any tension that might be stored in the jaw.

Taking a moment to tune into your sense of touch.

Noticing where your hands are resting.

Your mouth your upper lip your tongue your laugh your belly your heart or somewhere else.

Noticing how the air feels against your skin and how the clothes feel against your skin.

I'm coming back down through the neck now.

Perhaps a swallow to release any tension in the throat.

Coming down through the chest,

I'd like you to take one hand and place it onto your heart and see if you've become so silent and quiet that you can tune into the beating of your heart.

Taking a moment to express some gratitude for all the amazing work that the heart does.

And then imagining or feeling into the energy that surrounds the heart and noticing if that has a particular colour for you.

Seeing the qualities of that energy around the heart,

The loving,

Gentle,

Nurturing and soft and expansive energy that surrounds the heart.

And just watching that energy for a few moments,

Noticing how it makes you feel.

Perhaps it's expanding and moving to other parts of the body.

Noticing the rise and the fall of the chest as you breathe.

Noticing the expansion and contraction of the ribs as you breathe.

Moving back down to the belly and the rise and the fall of the belly with each breath.

Back down through the hips and the pelvis and coming to the top of the thighs.

And feeling a wave of warmth and relaxation starting to move ever so slowly down the thighs.

Relaxing and releasing as it continues down towards the knees.

From the knees continuing down through the shins.

Warming and releasing as it continues down towards the ankles,

The top of the feet and into each and every one of the toes.

And if at this point you'd like to drift off into sleep,

Just continue to listen to the music.

And if you would like to come back into the room when you're ready in your own time very gently allowing the eyes to open,

Taking your time to allow your eyes to readjust to the light in the room and just sitting with the stillness you've created for a few moments.

Holding on to that feeling for as long as you can as you continue on through the rest of your day.

Reviews

Great, could actually feel the energy flow round the body, thank you!

I'm grateful to have found this meditation today. The guiding of attention to each area was a gift! I am relaxed and calm now. Your voice is calming and comforting.

Great scan! At first, I felt like I wasn't going to like it because there was a lot of the word "belly". Trivial, I know, but it was starting to get to me. I'm very glad that I didn't let myself turn it off because I really enjoyed it as a whole. So very relaxed. Thank you so much and namaste.

A very soothing and relaxing way to end the day. Thank you 🙏🏼✨💖

Very calming, I'm on the edge of sleep now.

Beautiful, Peaceful and calming relaxation. Thank you!

it was wonderful, thank you

Great for relaxation. Well done!