Hello,
My name is Sam and welcome to this deep body relaxation meditation.
To begin,
Find a space where you can be really comfortable and where you won't be disturbed.
Feel free to choose a position that's either sitting or lying.
Finding a place where you're supported and you feel warm and comfortable.
Take a deep breath in through your nose if you can.
Fill up the belly with breath and then slowly let the air go.
Instantly you'll start to notice the body feeling a little softer.
Let's repeat that,
Inhaling deeply through the nose.
Feel the belly inflate and as you exhale the belly softly deflates.
Our theme for today's session is around spaces.
So let's start with the physical.
First of all,
Pop a space between your hands and your legs or your body.
And if you're lying on your back,
Turn your palms face up.
This allows the shoulders to relax fully.
Place your feet around about hips distance apart so there's space between your ankles.
Relax your toes so you feel the spaces between each toe growing just a little bit.
Soften through the arches of the feet.
Relax around your heel.
And imagine more space within the ankle joint.
Relax the lower legs.
Release your knees so letting go of the kneecaps if you're holding on.
So there's more space in the centre of the knee.
Feel your thighs heavy and as you let them go they may roll out a little bit towards the sides creating more space in the hip socket.
Gently press the shoulders down and back away from the ears so there's more space between the earlobe and the top of the shoulder.
And take your mind's eye to the very base of the spine.
And as you make your way up,
Visualise the space between the vertebra and the discs get just a touch bigger.
So we're lengthening out the spine creating more space,
More room to breathe.
Notice the space between the collarbones gently opening wider.
As you relax your jaw,
Feel the space within the jaw increase.
This movement allows tension to dissolve away.
Your teeth might fall slightly apart.
And if you relax the tongue into the base of the mouth then there'll be more space within the mouth itself.
As you soften around the eyes,
Allow the eyeballs to fall deeper into the sockets thereby creating a little more space between the eyelid and the front of the eyeball.
Relaxation right across your forehead so the skin is smooth and the tissue is tension free.
Relax your scalp so that the eyebrows fall down and the hairline moves away from the eyebrows.
Now as you relax in this position,
Just take notice of the spaces that remain around the body.
So where are there gaps?
Maybe behind your knees,
Your lower back,
The back of the neck.
There's no need to make any adjustments,
We're just finding space.
You might notice that as you breathe out,
The space underneath you decreases.
The body softens and relaxes,
Melting a little bit like butter into the surface that you're sitting or lying upon.
Let's find our way back to our breathing,
Taking a moment to observe the quality of the breath,
How it feels,
How deep it runs,
And any sounds it makes.
And start to become aware of the pauses after each out-breath.
How long does your pause last?
Notice how beautifully quiet and serene these pauses are.
The more you sit within these spaces,
The longer each one becomes.
A quiet moment when almost nothing is moving.
Allow yourself to bask in these quiet moments.
Let's see if we can clear some space within our mind.
If you notice thoughts are coming into your head,
Then transform them into a cloud and allow the cloud to drift on by.
The space behind your eyes turning into a vast emptiness like a bright blue sky on a summer's day.
An occasional cloud will travel on by.
Could we give it no heed and just watch it floating away?
Now very gently turn your thoughts back to your body and take a mental scan from top to bottom to assess how you're feeling.
Notice any sensations.
When you feel ready,
Take an energising breath in.
In through the nose if you can.
Feel your lungs,
Your belly,
Your chest,
Your back and then let it all go in one big sigh.
Feel free to make some gentle movements with your fingers and toes.
Really start to bring the body back to alertness.
In your own time,
Allow your eyes to gently open and take a few moments just to enjoy this feeling.
I hope you enjoyed this meditation and I wish you all the best.
