Hello,
My name is Sam and welcome to this active meditation for tension.
In this session we're going to encourage the body to relax by activating the muscles.
But don't worry,
You can do this lying down or seated and it's not strenuous at all,
But you will feel wonderful afterwards.
So choose a position to relax in and find some comfort.
Take a few moments to adjust and to allow the body to settle.
Let's centre ourselves to the breath so that we're fully present.
Take a deep breath in through your nose if possible and slowly release the breath in any way that feels good for you.
And start to let the tension go with the out breath.
Do that again.
A deep breath in and breathe out,
Letting go of the out breath or the sigh if you like and allowing the jaw to soften and the mouth to open.
And you might like to close your eyes.
Take another conscious full breath in,
Filling the lungs and then let that go completely.
And now just allow your breath to find its own natural rhythm and let it be,
Though we are always aware of its presence.
Bring a gentle awareness to the fingers of your right hand and curl them into a tight fist as if you wanted to crack a walnut open.
Hold for a few seconds,
Then completely relax the hand,
Just letting it go.
Now spread the fingers as wide as they can possibly go,
Holding them taut for a few seconds.
And let go.
Contract the muscles in your right forearm,
Squeezing as many of the muscles and tendons that you can find.
Hold.
And let go.
And now the upper arm.
Contract the muscles of the upper arm tightly.
Hold.
And release.
Shrug your right shoulder up to your ear and hold.
Now soften completely.
Squeeze the right side of the body,
Contracting as if somebody was about to tickle you.
And release.
Activate the right buttock,
Creating a strong,
Firm contraction.
Hold.
And let go.
Now pull up the kneecap of the right leg and squeeze your thigh muscles so they feel rigid.
Hold.
And release.
Contract your lower leg as best you can.
Hold.
And let go.
Push your right heel away strongly,
Pulling the toes up towards the knee.
Hold.
And let go.
Curl your toes towards the sole of the foot.
Keep them clenched.
And release.
Let's move to the left fingers now.
Curl them into the palm.
Squeeze tightly.
Squeeze.
And let go.
Now we spread the fingers wide,
Creating as much space between each one that you can.
Keep stretching.
And let go.
Contracting the muscles of the forearm tightly.
Hold.
And let go.
Now the upper arm.
Biceps and triceps.
Squeeze tightly.
Hold.
Keep holding.
And let go.
Raise your left shoulder up to your earlobe and hold it there.
Keep squeezing like you're holding a phone up to your ear.
And now relax completely.
Squeeze the left side of the body,
Bringing ribs closer together.
Hold.
And now release.
Clench your left butt cheek firmly.
Keep holding.
Squeezing.
And then let go.
Now pull up the left kneecap into the thigh muscles and hold.
Squeezing the whole upper leg.
Hold tightly.
And release.
Contract your calf and lower leg.
Keep it tight.
And let that go.
Push the left heel away strongly.
Toes up towards the knee.
Hold the contraction.
And let go.
Curl your toes towards the sole of the foot.
Keep squeezing tightly in.
And release.
Let's bring the focus up to the tummy now.
Push your belly up as high as it will go,
Like a balloon inflating.
Hold it up.
And relax.
Feels a bit funny that one.
Now let's draw the belly button into the body as deeply as it will come.
Hold.
Keep pulling in.
And let it go.
Squeeze the muscles of your chest.
Keep squeezing.
And soften.
Now jet your chin forward and tense the skin in the throat area.
Keep holding.
Keep pushing.
And let go.
Now open your mouth as wide as you can,
Feeling that beautiful stretch in your whole face.
You might even like to stick your tongue out as far forward as it will go.
Hold.
Big stretch.
And relax.
Tightly close your eyes and hold.
Keep closing.
And then release.
Now lift your eyebrows up as high as they can reach.
See if you can touch the hairline.
And let go.
Just let everything go now.
Complete softness.
Complete relaxation.
And our focus returns to the constant easy breath.
Gentle breaths in and slow breaths out.
Slower and slower.
All tension draining out of the body and into the ground.
Cleansing breaths in and relaxing breaths out.
Now gently bring yourself back from wherever you went and envelop your body with your awareness.
Take a few moments to really feel how your body feels.
Noticing any changes and any differences from before.
When you're ready,
Slowly and gently make your way back into the rest of your day.
I hope you feel good and I wish you all the best.
