Tension Release & Love

Mind body connection exercise, releasing tension from the different parts of the body. relieving anxiety and stress from the physical body. Once the body has released its tension, both mental and physical, and is in a relaxed state, we look at how the body expresses and feels love. Self-awareness is experienced through visualisation and reflection.
You are left feeling calm, alert with a relaxed body.

Transcript

Hello and welcome,

I'm Sophie and I'm going to guide you in this exercise.

And in this exercise we're going to discover the systems of the body,

Learn how to do attention release and then concentrate on a person we love,

An object that we love to have in our lives and a project or activity or something that we like to do.

We're going to be curious and wondering about what happens in the body when we think of something or someone that we love.

And for that I stand in front of my chair with my feet shoulder distance apart and I become aware of my body upright between the earth and the sky.

I notice the sounds far away,

Sounds nearer at hand and the sounds from my own body,

My breathing or my heartbeat.

I welcome those sounds as being part of life without trying to work out what they are.

And now I focus on everything that's happening in my head,

My first system.

I become aware of my forehead,

My eyes and the muscles around my eyes,

My nose,

The air that's going in and the air that's coming out.

Slightly cooler air going in and slightly warmer air as you breathe out through the nose.

My mouth and jaw,

I become aware of my ears and the back of my head.

I become aware of the whole of my first system,

My head.

And now I focus on my neck and shoulders,

The back of my arms and the back of my hands,

The second system.

And then I focus on my chest area,

My upper back and the underside of my arms,

The palms of my hands and my fingers,

All of the third system.

Then I become aware of my fourth system,

The area between my chest and navel,

Middle part of my body.

I become aware of the middle part of my back and also all the internal organs and all the physical sensations.

And then I become aware of the fifth system,

The hip area,

The lower abdomen,

The internal organs,

All the way down the legs,

The feet and the toes,

The fifth system.

And now I focus on the whole of my body,

The sixth system.

I become aware of the weight of my body,

The temperature of my body and the size of my body.

And then I sit down comfortably in the back of the chair and this is what's called an integration position for an integration pause.

And I become aware of everything that's happening in the body now,

The weight,

The temperature,

The tingling and any physical sensations that are happening in the body now.

And now I'm going to do an exercise to become more aware of the systems and also to relax and release and let go of all tensions in the body.

And for that I become aware of my first system,

The head.

I breathe in through the nose and I breathe out and hold the breath and as I hold the breath I tense my face,

My head,

Everything I can about my head.

I tense,

Tense,

Tense and when I'm ready and can't tense any longer I breathe in through the nose and then breathing out,

Releasing,

Relaxing and letting go of any tensions in that first system,

Both mental and physical.

And then I just pause to notice all the physical sensations that are now happening in the body in the first system.

And now I focus on the second system,

The neck,

The shoulders,

The back of the arms and the hands and to become more aware of that I put my hands out in front of me,

I clench my hands and my arms and I put my head forward so that I can feel my neck clenching as if I'm pushing my chin against my chest and I breathe in through the nose,

Breathe out through the nose,

Hold the breath and I tense all of my arms a bit more,

A bit more,

A bit more and when I'm ready I breathe in and breathe out all tensions,

Releasing,

Relaxing and letting go of the second system.

And an integration pause,

I become aware of all the physical sensations in my body now,

Just noticing without judgement anything that's happening in this area of the body,

The neck,

The shoulders,

The outer arms and hands,

The second system.

And then I focus on the third system,

My chest area,

My upper back,

The underside of my arms and the hands and for that I move slightly forward in my chair,

I place my hands on my lower back,

I breathe in through the nose,

I breathe out through the nose and hold my breath and I push,

Try to push my elbows together so that my chest comes out,

I can feel the underside of my arms,

The palms of my hands,

A bit more,

A bit more and as I release I breathe in through the nose and then breathe out,

Releasing,

Relaxing and letting go from the third system.

And an integration pause,

Awareness of everything that's happening in the third system,

All the physical sensations that you're now feeling,

Just noticing.

And now I become very aware of the fourth system,

The area between the chest and the navel,

The middle part of the body,

The middle part of the back and for this one I place one hand at the front of my fourth system and one hand in the middle of the back,

I breathe in through the nose,

Breathe out,

Hold the breath and I push my hands together as I tense the whole of my middle part of the body,

A bit more,

A bit more,

A bit more and then I breathe in when ready through the nose and then I breathe out,

Releasing,

Relaxing and letting go of any tensions from the fourth system.

When I'm ready,

An integration pause,

Awareness of everything that's happening in the fourth system,

The middle part of the body,

All physical sensations that I'm noticing,

Just awareness.

And now I focus my attention on my fifth system and for that one I'm going to stretch out my legs and if I can bring them off the floor,

I tense my buttocks and my hips,

I breathe in through the nose,

Out through the nose,

Hold the breath and I put my legs out in front and I tense my feet,

My legs,

My hips,

The rest of my body is relaxed and I tense a little bit more,

A little bit more,

A little bit more and when I'm ready I breathe in through the nose and breathe out,

Releasing,

Relaxing and letting go,

Breathing out any tensions that still remain,

Both mental and physical and an integration pause,

Becoming aware of all the physical sensations in the fifth system.

And now I'm going to do the same thing for the whole body,

For that I breathe in through the nose,

Breathing out through the nose and I hold my breath,

I put my hands either behind my head or just up in the air,

My feet out in front and I tense the whole of my body as I hold my breath a little bit more,

A little bit more,

A little bit more and when I'm ready I breathe in through the nose and then I breathe out,

Releasing,

Relaxing and letting go of any tensions,

Mental and physical in any part of the body that still remain.

Take a few moments,

Breathing out and an integration pause,

Awareness of everything that's happening in the body now,

All the physical sensations in the body.

And now I'm going to become aware of somebody that I love who's in my life right now,

It could be a person or it could be an animal that I love,

I really love them.

I become aware of that being now,

That person that I'm in love with and then I become very aware of how my body is expressing love,

How do I feel love and where do I feel love in this body as if it's the first time I've noticed that I have a body,

Very curious and wondering about how this body expresses love.

And then thinking of an object that I like to have in my life,

Something that gives me great pleasure,

It could be a piece of clothing,

It could be a car,

Something in your home,

In your room,

An object,

Something that makes me smile and just feel love and like and I notice where this love is in my body,

How does the body express this kind of love.

And then I think of something that I just like to do,

An activity,

A sport,

Socializing,

Something that I have great fun doing,

That I'm so excited about doing and I love doing,

Imagine myself doing it right now.

And I become aware again of how my body is expressing love in this way,

What are the physical sensations.

And then an integration pause again,

Just becoming fully aware of everything that's happening in the body after having done the exercise.

And still keeping those feelings of love and well-being that I discovered during the exercise,

I begin to move my body and stretch my body in a way that my body feels like moving and stretching and taking all the time that I need when I'm ready and only when I'm ready,

I open my eyes and I write up my experience if I have a journal or a piece of paper handy.

Thank you for joining me today.

Reviews

Beautiful meditation. Thank you. ♥️
Very calming and rewarding. Much love and light.

This is a great practice. I felt tension releasing and letting go. I enjoyed the visualisation aspect to this. 🙏🌸😍