Welcome to a total relaxation meditation.
My name is Sarah and I'll be guiding you through this practice of surrendering.
Before we begin I invite you to get into the most comfortable position for your body.
So if you're not already lying down pause this meditation now so you can make your way onto your back.
And when you're there shifting the body side to side and making sure that both sides of your body are evenly in contact with the surface beneath you.
Maybe taking a moment to shake the head from side to side rolling out the wrists and ankles to release any stiffness.
Before we begin bring the arms slightly away from the body and move their feet hip-width apart and now coming to stillness.
Together let's take three long conscious breaths to really land in this moment.
Starting to inhale deeply,
Feel the belly rise,
Hold for a moment and release.
Twice more.
Deep breath in,
Hold at the top and release.
Inhaling fully,
Hold and let it go.
You have arrived.
There is nothing left for you to do right now and nowhere else for you to be except right here.
You have landed in Shavasana which translates to corpse pose and although this may sound morbid the intention behind this pose is to allow you to relax but to also let go of anything that is no longer serving you just as someone would do on their deathbed.
You no longer need to carry any burdens or thoughts about the past.
The future no longer matters.
You have freed yourself from the trivial challenges of life and have come to a place of total surrender.
What do you need to let go of now so that you can fully surrender and now let that go.
Feel the surface beneath you fully holding and supporting the weight of your body.
Know that beneath the surface is the ground and beneath the ground is the earth.
The earth is fully supporting your weight and holding you within its safe comforting embrace.
Taking your awareness now to the soles of your feet,
The balls and heels of your feet.
Noticing the tops of your feet and your toes.
Allow your whole foot to be soft and heavy.
Shifting your awareness now to your legs,
The shins,
The calves and up toward your knees.
Noticing the front of your thighs,
The back of your thighs and allowing all muscles in your upper and lower legs to release.
Noticing which part of the legs are touching the surface beneath you and which parts are touching your clothes or the blanket on top of you.
Allow your legs to fully relax,
Release and let go.
If there is any tension in your legs deepen your breath and slowly allow the muscles to unclench.
Legs are fully relaxed.
Taking your awareness now to your hips,
Allowing them to be heavy,
Sinking into the ground.
Let your pelvis,
Your glutes and your sacrum to melt down.
Fully relax.
Noticing the front of the body,
The lower belly,
Upper belly,
Chest,
Collarbones.
Feel how the front of the body rises with the inhale,
Falls with the exhale.
Notice any sensations within the front of the body,
Allowing the whole front of the body to be soft,
Warm and heavy.
No tension or holding,
Releasing and letting go.
Moving to the back of the body,
Starting at the lower back,
Middle back,
Upper back,
Shoulders.
Noticing the parts of the back in contact with the surface beneath you.
The whole back weighted down,
The whole back fully relaxed and heavy.
Taking your awareness now to your hands,
Noticing your fingers perhaps curling in or gently resting by your sides.
Notice the top of your hands and then your palms.
Noticing your wrists,
Allow any gripping in your hands to gently unclench.
Allow the hands to fully relax.
Moving up the arms,
The front of your arms,
Elbows,
Biceps,
All relaxed,
Soft and heavy.
The backs of your arms,
Triceps and up towards your shoulders.
Allow the backs of your arms to weigh down.
Your arms and hands are resting down,
Are relaxed.
Shifting your awareness to your neck,
Your jaw,
Mouth,
Lips and teeth.
Allow your teeth to slowly unclench and your jaw to release.
You might even wish to part the lips,
Allowing the tongue to gently rest in the mouth.
Feel the warmth of your breath moving in and out of you.
Noticing your nose,
Your cheeks,
Eyes,
Eyebrows,
Forehead.
The whole face is relaxed,
The whole face resting.
Moving now to the top of your head,
Down the back of the head,
The whole head sinking down further and further into the surface beneath you.
The whole head heavy and relaxed.
Your entire body grows heavier and heavier as it sinks deeper and deeper down.
You are fully relaxed.
You are fully here in this moment.
You simply are.
I'm going to leave you now so that you can continue to go deeper and deeper into your own relaxation.
Rest well.
