Guided Relaxation for Stress Relief

A 30 minute guided relaxation and body scan. Use this relaxation to recover from stress, illness or anxiety. Soothing music and voice will guide you through each part of the body, relaxing and breathing. We will then go on a journey to a relaxing garden and use healing light to illuminate and heal the body.

Transcript

Welcome to a guided relaxation for eliminating stress.

To begin this relaxation,

Make yourself comfortable either seated with the feet on the floor and the back supported or lying down,

Perhaps propping the head and the knees to eliminate any discomfort in the low back.

And as you're settling in,

Begin by closing the eyes and taking a few relaxing breaths as you continue to make any adjustments so that you are as comfortable as possible.

If at any point during this relaxation you need to move or adjust your position,

Feel free to do so.

And as you're settling in,

Take a long,

Slow,

Deep breath in and as you exhale,

Breathe out any stress,

Tension or tightness.

Again,

Breathing in,

Deep breath as you breathe in beautiful energy and as you breathe out,

Find your body relaxing more and more.

And now we will mentally relax the body,

Allowing the body to rest deeply and completely while the mind remains alert,

Awake and fully relaxed.

Use your imagination and imagine that you can actually breathe out the stresses and the tensions that you store in your body and that you can breathe in healthy,

Healing energy which is all around you.

And as you do this,

Breathing out stress,

Breathing out tension,

You'll find your body relaxing more and more with each breath.

If at any point your mind starts to wander off,

That's perfectly fine.

When you notice you've wandered,

Just gently direct your attention back to wherever we are in the body.

And we'll gently begin to send our awareness to the muscles in the face.

Relax completely the forehead and temples,

Letting the eyes sink a little deeper towards the back of the head,

Relaxing all of the tiny muscles around the eyes.

And now relax the nose and sinuses,

Relax the cheeks and relax the lips,

Corners of the mouth,

The gums,

The teeth,

And the tongue.

Relax and completely relax the jaw,

Letting go of all tightness and all tension in these muscles.

Let your face and your jaw completely relax,

Relaxing the scalp and the ears.

And now completely relax the muscles of your neck,

Letting go of all tightness and all tension in these muscles.

Feel your neck so soft,

So relaxed as you go deeper and deeper into a beautiful state of peace,

Calm,

And serenity.

And it is very healthy for you to do this,

Healthy for your body and healthy for your mind.

To relax completely and to let go of tension,

Stress,

And tightness.

And so you go deeper and deeper,

More relaxed with each breath.

And as you do this,

Now completely relax the muscles of your shoulders.

We often feel tightness or tension in our shoulders,

So using your breath,

Let your shoulders completely relax.

And now completely relax the muscles in the upper back,

Letting go of all tension.

And so now let your muscles in your upper back completely relax.

Let go of these tensions and allow yourself to go even deeper,

Relaxing the shoulder blades and the muscles between the shoulder blades.

Letting my voice carry you deeper and deeper into relaxation.

Let other distractions,

Noises,

Or thoughts only deepen your relaxation even more as they fade away.

And now bring the awareness to the muscles in the shoulders and upper arms.

Feel the upper arms relax,

Moving into the elbows and lower arms,

Feeling your arms let go so soft and loose,

Relaxing the hands and spreading that relaxation to the fingers,

Relaxing the pinky fingers,

The ring fingers,

The middle fingers,

The index fingers,

And the thumbs completely relaxed.

And now relaxing the muscles in the chest,

Feeling the heart and lungs relax,

The rib cage and the muscles between the ribs relax.

And now completely relaxing the muscles of your stomach and abdomen so that your breathing stays perfectly relaxed as you go even deeper and deeper.

And now completely relax the pelvis and the hips,

Feeling them sink into your chair or into the floor,

Whatever you're lying on.

Feel the upper legs begin to let go and deeply relax.

And now completely relax the tops of the knees,

The backs of the knees,

And sides of the knees,

Deeply relaxed,

And spreading this relaxation to the lower legs,

Letting the legs let go completely,

Relaxing even more.

Feeling the heels,

The tops and the bottoms of the feet,

And feel the toes relax.

And now moving your awareness to the glutes as you relax and let go of any gripping,

Holding,

Or tension in this area.

Relax the lower back,

Relax the middle back,

And continue to relax the upper back.

Let the shoulders sink even more.

Your whole body is now going deeper and deeper into a state of peace,

Calm,

And serenity.

And this is so healthy for you,

For your body and your mind to relax,

To let go of tensions and stresses,

And find that inner peace.

And so you can let yourself go even deeper now.

And as you stay in this beautiful state of peace and calm,

Of relaxation,

As you feel the peace all around you and within you,

Know that you have the ability to let go of stress and tension.

You have the ability to relax whenever you want,

Whenever you need,

By just focusing on these muscles and allowing them to completely relax by following your breath,

Breathing out stress and tension,

And breathing in beautiful energy and going deeper and deeper with each breath into this beautiful state of peace,

Calm,

And tranquility.

You have this power,

This ability whenever you need to relax and go within,

To break the cycle of stress and tension before it even begins,

To control your breathing so that your breathing remains calm and peaceful,

To relax your muscles and find that state of inner calm,

Which is so important.

Imagine now that there is a beautiful light above your head.

This is a healing light,

A relaxing light,

A deepening light.

You can choose the color or colors of this beautiful light.

This is a healing light.

And as it flows down your body,

It will heal or get rid of illness,

Disease,

And discomfort.

Every organ,

Every fiber,

Every cell of your body,

This is a deepening light because it will bring you to a deeper and deeper level of peace,

Calm,

And serenity.

So let the light come into your body now through the top of your head,

Illuminating your brain,

Healing the brain,

Healing the spinal cord,

And flowing down like a beautiful wave of light,

And the light flows into your heart,

Healing your heart,

And allowing the beautiful energy of your heart to flow throughout your body,

Bringing healing and relief everywhere.

And this light fills up all of the abdominal organs as well,

Healing these,

Getting rid of illness,

Disease,

And discomfort,

And restoring you to perfect health.

This light fills up the muscles and nerves and bones of your body,

Your back,

Bringing relief,

Bringing healing,

Allowing you to go even deeper.

Let the light be very strong,

Very powerful wherever you need it for healing.

This light dissolves stress and tension and returns your body to a normal,

Healthy state.

The light heals the lining of your digestive system,

Your stomach,

And as it heals these areas,

It relaxes the nerves and muscles of your body even more.

It helps your heart to function normally.

It repairs your blood pressure,

And the light repairs any illness,

Disease,

Or stress-related consequences of tension.

Your body is being restored to perfect health,

And the light also is helping your mind by dissolving fear,

Anxiety,

And worry.

The light helps you to get rid of sadness,

Guilt,

And anger.

The light is so peaceful,

So beautiful,

So healing.

Let it fill your body now.

Let it be very strong and very powerful wherever you need it for healing.

Feel the light in the areas of your body or mind that need healing,

And let the light flow down both legs until it reaches all the way to your feet,

Filling your body with this beautiful,

Healing light.

Let yourself go even deeper now.

And now visualize or imagine that the light also completely surrounds the outside of your body as well,

As if you were wrapped in a beautiful bubble or cocoon of light,

Wrapping around you,

Protecting you completely,

Healing your skin and the outer muscles,

And deepening your relaxation even more.

In a few moments,

I will count backwards from 10 to 1.

With each number down,

Let yourself go deeper and deeper,

Relaxed.

So deep that you can bring healing,

Relaxation,

And complete peace to every part of your body and your mind.

10,

9,

8.

Going deeper and deeper with each number back.

7,

6,

5.

Deeper and deeper and deeper.

4,

3.

A beautiful level of peace,

Calm,

And serenity.

In this beautiful state of peace and calm,

Imagine now that you are walking down a beautiful staircase,

Down,

Down,

Deeper and deeper.

Each step down,

Deepening your level of relaxation even more.

Down,

Down,

Deeper and deeper.

Imagine as you reach the bottom of the steps,

In front of you is a beautiful garden,

A garden of peace,

Joy,

Light,

Love,

And complete safety,

A sanctuary for you.

The garden is filled with beautiful flowers and plants.

Imagine now that you go into this garden and find a place to rest.

Here your body is still filled with the light and surrounded by the light,

And you continue to heal,

To relax,

To let go of all tension,

Stress,

And tightness.

To repair,

Heal,

Rejuvenate at the deepest levels of your mind.

You can heal your body and your mind.

You have this power.

Spend a few moments now feeling the powerful healing taking place,

Feeling your body completely relaxed,

Free of tension,

Free of stress.

If you need to go deeper,

Take a couple of deep breaths,

Which will allow you to go much deeper and become much more relaxed.

Feel the healing,

Feel the peace,

Feel the calm,

Paying attention to your surroundings,

Paying attention to the peaceful feeling in your body and your mind.

Feel the healing.

Great.

And now it is time to leave the garden.

Wait for a few moments as you contemplate your healing.

You understand so much more now about healing,

Relaxation,

And peace.

You understand more now about stress and tension.

You know that you can stop the stress reaction very early by just breathing so peacefully,

So calmly.

And so you say goodbye to the garden for now and walk back to the staircase.

And I'll begin to count down again from 10 to 1.

And you'll become more alert with each number back.

10,

9,

8,

Beginning to make your way up the staircase and becoming more fully alert.

7,

6,

5,

Becoming even more aware of your surroundings,

Aware of the body.

4,

3,

Continuing to become more awake as you travel up the staircase.

2,

1.

You are now back to your awakened state,

But you are still breathing peacefully and calmly.

And it's now time to return to full waking consciousness to transition back to your day.

Begin to make some small movements in the fingers and toes,

Wiggling the toes and fingers,

And then making that movement a little bigger to include the wrists and ankles.

As you inhale,

Reach the arms up overhead and take an overhead stretch,

Stretching the spine.

You can either sit peacefully for a few moments as you bring your awareness back to the room,

Or if you're lying down,

Rolling onto one side and just pausing there for a moment,

Making this transition between your inner world and the outer world.

Spend a few moments here noticing the peaceful feeling in the body,

Noticing the peaceful feeling in the mind.

And when you're ready,

Sitting up,

Opening the eyes and letting out a sigh of relief.

1,

2.

You

Reviews

Lovely meditation 🧘‍♀️

Absolutely amazing

Thanks so much for your lovely meditation. May the joy be with you. Nàmaste

Fabulous practice with a great visualization to finish

enjoyed the relaxing axibg voice and pace of the meditation. Focused easily on the directions and felt the stress and tension leave my body

A lovely body scan and visualization. Super relaxing! Thank you 🙏🏻

I’m loose, limp and relaxed. One of the best relaxation meditations I’ve found. Thank you!

Definitely will listen again. Wonderful. Thank you

Amber this was an awesome session. Thanks for sharing this peace with me.

Thank you very relaxing felt stresses melting.wil revisit frequently 🙏🏼🙏🏼💕

Super relaxing! A good de-stress :)

I liked the components of this meditation. Very relaxing. I really felt it.

Relaxed enough to doze off for a while

Very relaxing, thank you. :)

🙏🏽 I feel so relaxed and calm after this meditation.
Thank you
Love

Truly amazing! Thank you.

Thank you for sharing

Due to an accident I recently had this meditation is a tremendous help in my journey to heal! Thanks so much!

Just what I needed

Nice voice and pace. I like having no bell at the end just in case I go to sleep.