Full Body Relaxation Meditation

A full body relaxation meditation with gentle background music, designed to allow you to let go, release and sink into deep rest. This meditation is a mindfulness-based meditation supporting you in connecting to your external and internal environment. It's a gentle practice for all experience levels.

Transcript

Welcome to this full body relaxation meditation.

For your practice today,

You may like to ensure that you're in a quiet and comfortable room.

Ensuring you're somewhere where you feel safe and secure to close your eyes and where you won't be disturbed.

For our meditation,

You can choose to remain seated or lay down.

Any position is fine.

Just tune in and listen to what position feels the most comfortable,

Supportive and nurturing for your practice today.

And finding that position of comfort now.

And taking a moment to check in with the alignment of your spine.

Ensuring it's in a straight but relaxed position.

You may like to consciously roll your shoulders.

Allowing them to move down and away from your ears.

Maintaining a beautiful and gentle tuck of your chin.

To allow the alignment of your spine to continue up the whole back of your body.

And if you're choosing to remain seated today,

Simply ensuring your feet are connecting with the earth below you.

Taking a final moment now to settle in.

Get comfortable.

And know if you need to move at any time during your practice today.

That's okay.

Continue to tune into what feels right and comfortable for you.

Settling in.

And when you're ready,

Gently closing down your eyes.

And you may like to bring your awareness to that space behind your eyelids.

Noticing any light and shade there.

Any colours and shapes.

Perhaps taking a moment to invite your eyes to settle behind your eyelids.

As you arrive in this moment.

Just letting go of any to-do lists.

Letting go of thoughts from the past.

Worries about the future.

Settling into this present moment.

Perhaps with the words,

I am here.

It can wait.

And seeing in your mind's eye now,

The space that you're in today.

Noticing the walls and windows of this space.

Colours and textures.

And you may like to trace the outline of your body.

Its curves and edges.

And sensing your position in the room.

Sensing this feeling of the air around you.

Expansiveness of the air.

And your position in the middle of it all.

And starting to gently tune in now to sounds that you can hear.

Noticing the furthest sounds outside.

And the breeze in the trees.

Traffic driving by.

And tuning in to the space in between each noise.

Noticing where one sound begins.

And where it ends.

And bringing your awareness in a little closer now.

Noticing sounds from within the space.

And sounds from your own body.

Noticing the sound of your tummy.

And the sound of your breath.

As it flows in and out of your body.

Noticing the gentle whisper of the inhale.

And the exhale as you breathe.

As you connect with your breath.

You may start to notice what it is that you can smell.

Noticing fragrances that fill up the air around you.

Noticing smells that come and go.

Smells that stay.

And perhaps even noticing how your sense of smell connects with your sense of taste.

And tuning in to any flavours that linger within your mouth.

Flavours from a meal or drink.

And perhaps there's no taste at all.

And that's okay too.

Allow your awareness to rest there.

Resting in this part of your body that may feel spacious.

Stay there for a while.

Gently noticing what it is that you can feel.

And feeling the strong and stable support of the surface below you.

Tuning in to this feeling of being held and supported.

Knowing it's safe to let go.

It's okay.

Noticing the gentle touch of the clothes on your skin.

Perhaps noticing the temperature that this is providing your body.

This feeling of warmth.

This warmth in the connection between your skin and clothes.

In your body and the surface below you.

And when you're ready,

Perhaps turning this awareness inward.

Starting to tune in to what it is that you feel within you.

Feeling the sensation of your breath inside your body.

The way your body responds and moves as you breathe.

And perhaps opening awareness to feelings and emotions that arise.

Just noticing and watching as if they were passers by outside your front window.

It's passing by.

You may notice thoughts that pop into your mind.

Thoughts that come and go.

Thoughts that stay.

This sense that thoughts are floating in and out of your awareness moment to moment.

Accepting that this will happen and that's okay.

And then finding the space to come back to your breath.

Coming back to the present moment.

I am here.

It can wait.

Continuing to come back to your breath each and every time.

Noticing the feeling of your breath as it flows in and out of your body.

Noticing the rise and fall of your chest.

The expansion and contraction of your tummy.

Noticing your breath as if you were feeling it from the inside out.

This loving awareness of your breath inside your body.

Perhaps noticing the point where the air enters your body.

Your nostrils or mouth.

Feeling this beginning of the inhale.

And then feeling where it turns to the exhale and it leaves your body.

This continual flow of the inhale and the exhale.

And when you're ready,

Bringing that beautiful,

Loving awareness to the very top of your head.

As if this awareness was a bright light shining right above you.

And underneath this light,

Finally finding the space to let go a little more if you can.

Relaxing your brow.

Inviting your eyes to soften.

Releasing your jaw.

Inviting your tongue to rest gently in your mouth.

And softening the skin on your face a little more.

Letting go.

Relaxing your neck.

All the muscles deep within your neck.

Gently releasing one by one.

Like a beautiful bow being untied.

Elasing.

Loosening.

Feeling this flow of relaxation move down your body.

Softening your shoulders.

Inviting your shoulder blades to release gently.

All the muscles and tendons within your shoulders.

Just letting go.

Inviting your arms to soften.

Allowing them to get heavier and heavier.

Releasing your hands.

Allowing them to gently unfold.

Each finger one by one.

Just letting go.

Nothing for them to do.

But let go and let go of your breath.

This beautiful wave of release.

Gently moving down your whole body.

Like warm honey.

Floating down your body.

Relaxing your chest.

Inviting your heart to open and soften.

This beautiful source of life beats underneath your skin.

Is there space to soften a little more?

Relaxing down into your tummy.

Perhaps noticing the way your tummy rises and falls as you breathe.

Inviting your tummy to let go.

It's okay to release and surrender.

Perhaps a gentle reminder.

I am here.

It can wait.

Releasing the muscles deep within your tummy.

And allowing this sensation of letting go.

To move around to your back.

Softening your spine vertebrae by vertebrae.

All the way down to your tail bone.

Each and every muscle releasing and letting go.

Softening your hips.

Perhaps sensing this feeling of opening at your hips.

Softening and letting go.

This beautiful flow of release.

Moving down your whole body.

Relaxing your thighs.

Tops of your thighs.

And the backs of your thighs.

Softening your knees and knee joints.

All the way down and through your calves.

Letting go.

Softening your ankles and feet.

The bones in the tops of your feet.

Letting go.

Each and every toe unfolding.

Feeling each and every part of your legs and feet get heavier and heavier.

Connecting more and more with the surface below you.

And when you're ready,

Inviting your whole body to let go all at once.

Releasing from the very top of your head to your hands and fingers.

And all the way down to the soles of your feet.

Letting go more and more.

Letting go as you come back to that feeling of your breath.

This beautiful breath that flows through each and every part of your body.

Coming back if you need to.

To the gentle reassurance of the words.

I am here.

It can wait.

Inviting each aspect of yourself to surrender more and more to the present moment.

Letting go and releasing.

Letting go for just a moment longer now.

As you surrender into this beautiful moment of open awareness.

Releasing and letting go for just a moment longer now.

I am here.

It can wait.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

Letting go.

And just gently now.

Ever so slowly.

With loving attention.

Coming back to the flow of your breath.

Feeling once again the way your body moves as you breathe.

Feeling the rise and fall of your chest.

The expansion and contraction of your body.

Gently coming back to sounds you can hear.

The near and far sounds.

Coming back to smells and tastes.

And allowing each of your senses to gently ground you back into the space today.

Feeling once again the support of the surface below you.

Or perhaps seeing your mind's eye,

The space that you're in.

The walls and windows.

Coming back to the feeling of your body.

And your position in the room.

And you may like to gently wriggle your fingers and toes.

Or sway your head from side to side.

Just connecting with the sensation of moving your body again.

And you may like to finish off by taking in one final full inhale.

Long slow exhale.

Let it go.

And when you're ready in your own time,

No need to rush.

Gently blinking open your eyes.

And coming back into the space.

You may like to stay here for just a moment longer.

Allowing your eyes to adjust back into the room.

Allowing yourself just an extra moment to feel the benefits of your practice today.

Thank you so much for joining me for this full body relaxation meditation.

I hope it gave you a beautiful opportunity to come home to your heart,

Mind and body.

If you'd like to continue to connect or practice together,

Feel free to reach out to me anytime on Instagram at stillwithsemi or you can pop along and say hi on my website at stillwithsemi.

Com.

Au.

I wish you a beautiful day ahead.

Take care.

With love and blessings,

Sami.

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