Welcome.
My name is Staré,
And this is a passive muscle relaxation meditation.
A practice allowing the body to soften without effort.
Before we begin,
Take a moment to get comfortable.
You may lie down or sit in a supported position,
Allowing your body to be fully held.
There is nothing you need to do here.
No muscles to tense,
No posture to correct,
Just permission to rest.
If it feels safe,
Gently close your eyes and begin to notice your breath.
Not changing it,
Just observing it.
With each exhale,
Imagine the body becoming heavier,
Settling into the surface beneath you.
We'll move slowly from the crown of the head down to the toes,
Inviting each area of the body to soften.
Release and let go.
Allow yourself to focus on the here and now,
And on becoming deeply and comfortably relaxed.
If your mind wanders,
That's fine.
Just bring it back to the here and now,
And to relaxation.
Now through your nose,
Take a deep breath.
Hold it for a moment.
And then through your mouth,
Exhale.
Notice that the feeling of relaxation can begin to develop as you breathe out.
With every breath,
You can allow yourself to become more and more relaxed.
Now direct your mind's eye to the feelings in your forehead.
Come aware of any tension in your forehead,
And relax and let go of all that tension.
Feel it drain away from your forehead.
Just relax your forehead,
And allow your awareness to drift downward to the feelings in your eyes.
Become aware of any tension around your eyes,
And let go.
Just relax the muscles around your eyes now.
Become aware of the feelings in your mouth and jaw.
Just let them go completely loose,
And completely limp and relaxed.
Allow your whole face to relax,
And continue to breathe slowly and deeply and evenly.
Now focus your attention on the feelings in your neck,
And let go of any tension that you may be holding in your neck.
Just relax your neck.
Feel as completely and totally relaxed as you possibly can,
In the muscles of your head,
Your face,
And your neck.
Now allow your focus to move to the muscle of your shoulders,
And relax your shoulders.
Just relax your shoulders,
Drift downward to your arms,
And let go of all the tension in the muscles in your arms.
Just relax your arms.
Allow your attention to move to the muscles of your hands,
And your fingers,
And relax your hands,
Relax your fingers.
Feel all of the tension flowing down your hands and out the tips of your fingers,
Like drifting away completely,
And totally loose as you possibly can,
Throughout your shoulders,
Your arms,
Your hands,
And your fingers.
Allow any remaining tension to flow downward out of your shoulders,
Out of your arms,
Out of your fingers,
Just like sand.
Now focus on the fillings in your chest,
And relax the muscles of your chest.
Just concentrate on relaxing your chest as you continue to breathe slowly,
Deeply,
And evenly.
Next,
Direct your attention to the fillings in your abdomen,
And relax the muscles of your abdomen.
Now pay attention to your back,
Become aware of the fillings in your back,
And let go of all tension.
Just relax your upper back,
Relax your lower back,
Let all of the tension slowly release completely,
Until you feel totally relaxed,
As you possibly can,
In your chest,
Your stomach,
And your back.
Maintain those fillings of relaxation,
Continue to breathe slowly,
And deeply,
And evenly.
Now focus on your hips,
Let go of any tension you might be holding in your hips,
In your rear,
Just relax your hips.
Allow your focus to slip downward to your legs,
Become aware of any tension you may be having in the muscles in your legs.
Let it go,
Just relax the muscles of your legs,
And let your focus drift downward to concentrate on your feet,
And your toes.
And relax your feet,
Relax your toes,
Allow the tension to flow out of your feet,
And out the ends of your toes like sand.
Become aware of any tension that may be remaining in your hips,
Your rear,
Your legs,
Your feet,
And your toes.
And feel it drain out your hips,
Out of your rear,
Down through your legs,
Out your feet,
And out of your toes,
Like sand.
Let every muscle in your body feel loose,
And limb,
And relaxed,
As you continue to breathe slowly,
Deeply,
And evenly.
Feelings of relaxation that have developed in all these parts of your body can join together,
And you may notice an overall feeling of deep relaxation.
You can allow a feeling of calmness to develop,
And spread,
And radiate,
And you can continue to breathe slowly,
And deeply,
And evenly.
Breathing in deeply,
Breathing out slowly.
The feelings of relaxation can spread through the whole of your body.
You may notice a feeling of warmth,
And comfort,
And inner peace.
Feeling relaxed,
And warm,
Feeling comfortable.
Your mind is clear,
And calm,
In this relaxed state.
This feeling of relaxation can become easier and easier to reach,
And you can allow it to become deeper and deeper.
As you hear the numbers from 5 to 1,
You will become more alert,
And more aware.
And you can bring this feeling of relaxation with you.
5 4 3 2 When it feels right,
Gently open your eyes,
Carrying this sense of softness with you into the rest of your day.
