Meditation For Deep Relaxation

Use this guided meditation for deep relaxation as a mindfulness relaxation exercise. Throughout this meditation, you will release any negative attention you might be holding onto for deep relaxation. You will learn a few mindfulness and relaxation techniques that you can carry throughout your day.

Transcript

Begin in a comfortable seated position or lying down.

You may use a pillow,

A blanket,

A chair,

Or just be on the ground.

Get comfortable and in a position you can stay for at least 10 minutes.

Start feeling rooted,

Safe,

And comfortable through your seat.

The goal of today's meditation is to help you feel relaxed as you prepare to return to work.

Once you're in a comfortable position,

Gently close your eyes or keep a soft gaze.

Take a deep breath in through your nose and out through your mouth.

Inhale for a count of four and exhale for a count of four.

Continue this slow paced breathing pattern.

As you inhale,

Imagine that you are breathing in positivity,

Calmness,

And hope.

As you exhale,

Imagine that you are breathing out all of your judgment,

Fear,

And negativity.

There is nothing for you to worry about right now in this present moment.

Just focus on your breath.

All there is to do in this moment is to breathe.

If thoughts are floating around in your head,

Just be mindful.

Notice them without any judgment and then try to bring your awareness back to your beautiful breath.

If they are still lingering there,

Envision some clouds floating overhead.

Place each thought in a cloud and watch it slowly drift away for you to go through at another time.

A new cloud comes and you're going to place your feelings of judgment,

Fear,

And negativity.

Watch each of those clouds float away out of your mind.

Feel it all slip away and with each exhale,

The clouds move further and further away.

Remember you are amazing and can handle anything life throws at you.

Breathe in and breathe out.

Inhale and exhale.

Take a final big breath and out.

Start to feel the ground beneath your feet,

Envisioning the sun shining down on you.

A red light is beginning to swirl around from underneath you.

It's coming from the ground.

This is support from the earth that is going to help ground you today.

Let this light enter in at the bottoms of your feet,

Swirling to your toes,

Swirling all the way into each and every single toe and it moves up towards your feet.

Taking a deep breath in and out.

Allow this beautiful red light to swirl from your feet to your ankles,

Filling in every crack and crevice that is there,

Supporting all your bones and joints.

Breathing in and out.

This light swirls up to your calves and then your knees,

Swirling all around.

Goes to your thighs,

Your belly.

Breathing in and breathing out.

This beautiful red light continues to your lower back and all the way around to your upper back,

Your chest.

Breathing in and out.

It fills your shoulders and it goes down towards your biceps and swirls through your elbows,

Connecting you to your forearms.

It continues through your wrists and your palms and it goes through every finger on your hand.

Breathing in and breathing out.

This red light comes back to your palms and up through your wrists,

Goes through your forearms,

Elbows and biceps to bring them back up to your shoulders.

Feel your shoulders fall down your back.

Breathing in and breathing out.

This red light flows up to your neck and swirls around,

Supporting it.

Goes up to your jaw,

Feeling your jaw relax.

Breathing in,

Breathing out to your cheeks and your nose.

This red light fills your eyelids and your eyeballs and your eyebrows.

It continues to your forehead and it continues swirling on your scalp and then it goes above your head and encompasses your entire body.

You are being covered in red beautiful light that is helping ground you to the earth.

Breathing in and breathing out.

With each additional breath,

You're going to slip deeper and deeper into a state of relaxation.

Breathing in and breathing out.

Inhale and exhale.

As you breathe,

Start to smell the saltiness in the air that is from an ocean.

Listen to the waves crashing against the shore.

Envision children playing on the sand building sandcastles with endless laughter coming from them.

You're sitting on your blanket looking out at the horizon and start to notice any emotions that arise.

Don't judge them,

Just notice them.

You may start to feel warm inside and start a feeling of overflowing joy.

You're at peace.

You don't have anything to think about.

Just your breath.

Breathing in and breathing out.

Listen to the waves.

They're crashing against the shore and they're inviting you to start walking towards them.

Inhale and exhale with each step you take towards the shore.

You can feel the warm sand under your feet and you start to walk in the water and the rush of cool water runs over your legs.

You continue walking until you're waist deep.

You sink a little deeper so you're floating to your shoulders and you feel the cool water swirling around your entire body,

Cleansing it for a new beginning.

You can feel the warmth from the sun shining down and you hear the laughter from the children back on shore.

You can smell the heat and the salt and you decide to allow your body to float on the water,

Letting the water and your breath guide you back to shore when you are ready.

Breathing in and breathing out.

Inhale and exhale.

Breathing in through your nose and out through your mouth.

Feeling the cool water swirl around your body.

Feeling the red light shine down from the sun over your closed eyes and feeling the warmth and the acceptance as you just float.

The children's laughter is getting closer so you know it's time to sit back up.

You stand up in the water and walk towards the shore,

Feeling the water rush off your newly cleansed body.

You make your way back to your blanket and wrap yourself in the warm towel that has been sitting in the sun.

You sit down on your blanket and give yourself a hug in the towel as you smile.

The red light from the sun continues to follow you and is flickering above your head.

This new energy is swirling throughout each area of your body as it touches it.

It goes through your head,

Your arms,

Your chest,

Your back,

Your belly,

Your legs,

And your feet.

Feel this red light swirling through every inch of your body,

Allowing you to relax deeper,

Replacing any other tension that might still be in your body.

When you're ready,

Bring your arms up to your chest and place them over your heart.

Take a deep breath in for a count of four and exhale for a count of four.

Move your arms up to give yourself a big,

Beautiful hug.

As you inhale,

Imagine that you are breathing in positivity,

Calmness,

And hope.

As you exhale,

Release any other tension that is no longer serving your body.

I invite you to bring your palms together and rise them to your third eye,

Which is by your forehead.

Take a deep breath in through your nose and out through your mouth.

Allow your eyelids to flicker open and feel this new sense of relaxation throughout your body.

Namaste.