Relax Your Body

Your body needs your love, attention, and awareness so it can relax and soften. In this meditation, Sanne guides you through the process of relaxing your body, releasing tension, letting go of stress, and filling your body with uplifting energies. Give yourself the time you need for a rejuvenating experience.

I hope you enjoy it!

Transcript

So welcome to the Relax Your Body meditation.

I invite you to sit down either in a chair or in a lotus position,

On the floor,

In a bed,

Whatever is comfortable for you.

And when you're comfortably seated,

You can gently close your eyes.

And make sure that you're sitting upright and that your spine is nice and tall.

And I now invite you to inhale through the nose and exhale out through the mouth.

Breathing in deeply through your belly,

All the way up your chest.

And then with the exhale,

You can allow your body to relax.

And then you can imagine yourself with each in-breath that you're breathing in life force energy.

And with every exhale that you're releasing stress and dense energies that are still stuck in your body.

So now first we're going to take three deep breaths in and out together.

And then we're going to make sure that our exhale is a little bit longer than our inhale.

And this also allows the nervous system to relax.

So first we're taking a deep inhale and then a slow exhale.

Deep inhale and a slow exhale.

Now let's deep breath in and exhale.

Now you can continue to breathe deeply on your own pace,

Breathing in through the nose and out through the mouth.

And then while breathing,

You can become aware of how your body's feeling.

You know that there's no right or wrong way to feel.

You can just allow yourself to become aware of any sensations in your body.

There might also be some tension or some heaviness.

And just allow yourself to become aware of it without necessarily having to change it.

Just in a way that with your awareness,

You can slowly get to know your body a little bit more from the inside.

And now we're going to use our awareness to skin every part of the body.

And we're going to start all the way down,

Down your feet,

Down your toes.

And if you want to,

Just for a moment,

You can just move your feet and move your toes.

To feel the ground beneath you.

Allowing your toes,

Your feet to relax a little bit more becoming aware of any tension.

Then we're going to move up the ankles.

Up to your calves and your shins all the way to your knees.

With each inhale,

We're going to continue to breathe in that life force energy.

And with each exhale,

We're going to continue to release,

Let go.

A little bit more of that tension,

That heaviness,

That then snip.

Allowing all the stuck energies to free up.

Then we're going to move up the thighs all the way up the hips.

And often we can hold a lot of tension in our hips.

That's also okay to move your hips a little bit.

You can first move them sideways back and forth.

Even in a more spiral motion,

Circling the hips.

Becoming aware of any tension that is ready to be released.

And again,

Now that there's no right or wrong way to feel.

And then you can allow the movement to gently and naturally to come again to a still point.

You don't have to force your body to stop and stand still,

But you can just allow it to slowly and naturally come back to its center again.

You can also become aware of your bum,

Of your butt sitting down.

You can even squeeze this muscle a little bit.

Tight,

Tight,

Tight.

And then let go again.

Continue to breathe,

Allowing energy that once super released,

That's free to do so.

And then we're going to move up the lower back and your belly.

Becoming aware of any emotions that might still be there or any other sensations.

You can just breathe through it.

If you want to,

You can even put one or both hands on your belly,

Allowing yourself to breathe deeply through that area.

Making sure you're breathing deeply and slowly.

There's no need to rush.

So your body and your belly is fully able to relax.

And when you're ready,

You can move up a little bit more,

Becoming aware of your middle back,

Upper abdomen,

Your solar plexus.

You can feel into that center of the solar plexus.

Now you can put one or both hands on top of your solar plexus,

Your upper abdomen just below your chest.

Start breathing more deeply through that area.

And with every inhale,

You allow your body,

Your upper body to move forward.

And with every exhale,

You can allow the breath to release and move back.

So with every inhale,

Moving forward,

Every exhale,

Moving back.

Inhale forward,

Exhale back.

You can just allow your body to move gently forth and back.

With every in and exhale at your own pace,

Allowing yourself to sink deeper into your body,

Allowing yourself to go deeper into a state of relaxation.

And allowing your body to move in whatever way it wishes to move forward.

Know that you can trust it.

It's safe to trust your body.

Now you can release your hands slowly from the solar plexus.

Down.

Lower down to your legs and you can allow them to rest on your lap with the palms facing upward.

Allowing yourself to move whatever way your body wants to move.

Now you can invite it again to come to a still point and allowing that to naturally emerge.

Finding your center again.

If you're back straight.

And then we're going to continue to move up with our awareness.

Moving over our upper back and our chest.

Becoming aware of the front and the back of our heart space.

Any emotions and sensations that reside in that heart space.

And not only space of feelings,

Sensations and emotions are welcomed with love.

Know that it's safe here.

And it's also safe for the parts of us that still feel anxious or hurt or stressed or fatigued.

It's safe to relax now.

And when any part of you is not ready to relax,

Know that it's okay to.

We can just invite them to be in a warmth of our heart space.

So they can continue to process and feel in a safe container being held with love.

Now we can also become aware of our shoulders.

You can even move them a little.

You can move your shoulders back,

Forth.

Just repeat that a couple of times.

Allowing those muscles to loosen up,

Breathing through that area.

When we move our shoulders back,

We inhale.

And when we move them forth again,

We can exhale.

Letting go of that tension.

And you can repeat this a few times.

So breathing in,

Shoulders back.

Breathing out,

Shoulders forward.

Breathing in,

Shoulders back.

Breathing out,

Shoulders forward.

You can just continue doing this for a few times at your own pace.

With every in-breath,

Breathing in and receiving more energy.

With every out-breath,

Letting go a little bit more of any tension,

Any stress,

Any weight that we're still carrying and that we're ready to let go of.

Allowing the breath to guide you,

Allowing your body to move in whatever way it wants and wishes to move to release that energy.

Now we're going to just first roll our right shoulder back and then the left one follows.

So the right shoulder goes up and back and then the left goes up and back.

Allowing the shoulders to alternate.

All continuing to breathe through that area,

Loosening up,

All that tension.

You can even move your arms with it if you wish to.

Allowing your body to move freely so it can relax more deeply.

You can continue rolling your left and right shoulder a few more times.

Allowing your arms to move with it.

And then I invite you to become aware of your arms.

Allowing your awareness to move all the way down your hands and your fingertips.

Allowing your hands to relax more deeply.

You can even stretch out your hands all the way,

Allowing them to come back into a fist a few times.

We're going to stretch the hands and the fingers all the way out as far as we can,

Facing our palms up and then let go again,

Making a fist.

So now I invite you to take a deep inhale,

Opening up those hands,

Stretching all the way out and with your exhale to bring your fingers back into a fist.

You can even squeeze,

Squeeze a little,

Allow your body to squeeze and tense up.

And then again,

We're going to inhale,

Letting go,

Receiving.

And then again,

We're going to turn our hands into a fist.

We're going to repeat this a few times.

So inhale,

Open,

Exhale,

Close,

Inhale,

Open,

Exhale,

Close,

Inhale,

Open,

Exhale,

Close.

And then you can allow your hands to rest again,

Allowing your palms to stay face upwards.

So we continue to be in an open and relaxed state.

And then you can allow your energy to move up again,

All the way up your neck.

And also in our neck,

We can hold a lot of tension.

So you can allow your head to roll,

Your neck to move,

Allowing your neck to move in whatever way it wants to move,

Allowing your head to roll from left to right,

Allowing those muscles to relax softly.

And you can roll your head a few more times from left to right,

Allowing all those muscles to relax.

And with your breath,

You can continue to release the tension and then we're going to continue to move up to the face.

Starting with the jaws,

Allowing our jaw to relax,

Our mouth still open.

We can even stretch our jaw with our mouth wide open,

Allowing our jaw to drop.

So we're no longer holding on to the tension,

Allowing that jaw to drop completely,

Even making some weird movements like left to right,

Allowing your mouth to move,

To open up.

You can even put your hands,

Your fingers on your jaw,

Massaging it a little bit,

Allowing the tension to release.

I guess when we tend to control or when we're stressed or anxious,

We really tend to tense up that area.

So by breathing in through the nose and out through the mouth,

We also relax a lot more.

And then we can allow that relaxation to spread all over our face,

Allow our nose muscles to relax,

Our eyes,

Our cheeks,

Our eyes,

Eyebrows,

Forehead.

And now allowing it relaxation to move all the way over our scalp,

The crown of the head,

Over the back,

Back to the neck.

And continuing to breathe in that deeper relaxation,

Letting go of the tension.

With each inhale,

Breathing in deeper relaxation.

And with each exhale,

Letting go a little bit more.

Now you can allow your palms to face down again on your lap,

Continuing to breathe deeply through the belly.

Then you can become aware of what part of your body you are feeling the most tension and where that tension or that stress might still be there.

And then I invite you to focus on that area specifically and to breathe through that area.

And with your breath,

You can soften those muscles and you can soften that area,

Allowing that tension to release and move out,

Being gently transformed by the breath.

And we're not forcing anything here.

We're just inviting and allowing anything to release that wants to be released.

You can continue to soften any area where you're still feeling stress or tension.

And again,

Reminding you to breathe in through your nose and out through your mouth,

Allowing the jaw to relax,

Letting all the energy in your body is able to move freely.

You can continue to soften your muscles,

Your organs or your tissues with the breath,

Allowing all parts of your body to relax,

Allowing your body to sink deeper into the ground,

Coming back here to earth to be rooted.

And gently,

You can also send back any energy you no longer need or any tension back to the earth,

All the way down with your feet.

And of course,

The permission from Mother Earth,

Allowing her to receive you fully,

Knowing that your body is a beautiful expression,

Creation of nature.

And you can also bring in the warm energy of the earth back into your body.

Continue to soften the body,

Allowing you to relax more deeply knowing it's safe here now in this moment.

We're now also going to take a moment to call back all your energy back into your body to call back all your awareness back into your sacred temple.

Because often during the day,

We get distracted or when we are asleep at night and you're losing energy and awareness without even knowing it.

So now we're going to take a moment to consciously call all that energy back into your body.

You can allow an opening to be created to the crown of your head.

You can visualize a lotus opening up softly,

Allowing all your energy to come back fully in your body.

I wanted energy to move all the way down and up.

And breathing that energy in all parts of you back in.

And all those parts are safe here in your body.

And that's the place where they need to be right now.

Here in this moment,

Fully embodied.

And through the energetic opening in the crowd,

You can also bring in light golden energy from the sun from the heaven and bring it all the way down.

Allowing that life force energy to fuel you.

Breathing that energy in.

How we get energy to spread throughout your body,

Merging with the energy of Mother Earth.

Lighting up any heaviness.

Feeling out those empty spaces all the corners of your body,

From your head all the way down your toes.

Allowing your body to energize and soak up that white golden light.

Now you can allow yourself to breathe deeply in a circular motion.

So that the inhale and the exhale are one continuous motion so you're not stopping the breath in between.

Allowing all your energy in your body and your breath to move and flow freely.

Allowing yourself to receive the energy of Mother Earth and of the sun,

Of the solar,

Of the heavens.

So we can fully energize our body and just receive for a moment.

And again you can allow your hands,

Resting on your lap to move upward.

Allowing yourself to fully receive,

Energize and relax in this moment.

Continuing to breathe deeply at your own pace.

Allowing all that energy to ground deeply in your body.

Now we're going to soon close off this meditation.

And we're going to do that by taking three breaths together.

Taking a deep breath in and then exhaling.

Allowing ourselves to release any less energy that we want to release.

And you can also allow yourself with the exhale in your mouth open that you can even make a sound.

Really open up the jaw to release.

So we're going to take a deep breath in filling up the belly and out.

A deep breath in and allow yourself to make noise out.

One more deep breath in and out.

And you can just allow your body to move,

To shake a little bit,

Shake the shoulders.

You can stretch your arms,

Maybe your legs and your feet.

Allowing yourself to fully come back into your body into this moment.

Becoming aware of how your body is feeling.

Coming back to your environment,

Listening to the noises around you.

When you're ready you can take a deep,

Big breath in and on the exhale you can open your eyes.

Reviews

Good stuff💯

Hi Sanne
Thanks for a totally relaxing session of full, pure meditation .I really enjoyed the way you pronounced your words , and your soft voice put me into a trance like state .
Thanks agIn and keep up the lovely work
Namaste
🙏🏻