Tense & Relax Body Meditation

Our body can gather tension throughout our busy day, making relaxation a struggle at night . In this meditation, I invite you to tense and relax your muscles as I guide you across your body. With you feeling relaxed, the meditation will gently end … allowing you to fall into a deep sleep, or hopefully you will reach a place of relaxation.
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Transcript

Welcome to tranquil sleep meditation. My name is Jacqueline and I am going to take you on a sleep journey where I will leave you to enjoy a tranquil night's sleep. Let's prepare for sleep. Get into a comfortable position, A position where you know you will completely relax. Move slightly just to make sure. Pull the covers around your body as you begin to relax. Feel the pillow under your head. Now allow your eyes to gently close. You feel warm, You feel cosy, You feel yourself relaxing. Allow your mind to clear as you push unnecessary thinking away. If unwanted thoughts come in, Acknowledge them and then move them away. This is your time to sleep, Your time to feel comfort, Your time to rest and recharge, Your time for relaxation. Now take a deep breath in, Hold and release. And release, And another deep breath in, Allowing your whole body to fill with this calming energy. And now release. One more time, Deep breath in, Hold and release. Your body is beginning to relax as you take nice steady breaths. You are warm, You are cosy, You feel safe. Before you fall into a peaceful sleep, We are going to prepare your body for total relaxation. As you focus on tensing, Then relaxing. As I guide you across your body, We'll begin by making a fist with your left hand. Squeeze as hard as you can, Hold that tension and let go completely. Tense your left arm, Squeezing every muscle in your arm as hard as you can. Hold and release completely. Now move to your right hand, Make a fist. Squeeze as hard as you can, Hold that tension and let go completely. Tense your right arm, Squeezing every muscle in your arm as hard as you can. Hold and release completely. Now tense your shoulders and shoulder blades as hard as you can. Hold and let go completely. Now tense your chest, Squeezing as tight as you can. Hold that tension and now release it. Moving to your stomach muscles, Squeezing them as hard as you can. Squeeze them a bit harder and hold and release completely. Now tense your pelvis, Hips and buttocks. Squeeze and hold as tight as you can. Hold and completely release. Now to your left leg, Squeeze and hold every muscle in your entire leg. Hold as tight as you can and completely release. Onto your left foot, Curl your toes, Squeeze and hold. Squeeze and hold, Now release. Flex your left foot up towards your head and hold and release. Bend your foot down so your toes are pointing towards the end of your bed. Hold that tension and release completely. Now to your right leg, Squeeze and hold every muscle in your entire leg. Hold as tight as you can and completely release. Onto your right foot, Curl your toes, Squeeze and hold. Now release. Flex your right foot up towards your head, Hold and release. Now bend your foot down so your toes are pointing towards the end of your bed. Hold that tension and release completely. Now tense your whole body, Squeeze every muscle in your entire body. Squeeze as hard as you can, Hold and release completely. Rest for a moment, Taking steady intentional breaths in and out. In and out. In and out. One more time, In and out. Now let's work back up your body. Curl all your toes, Squeeze tightly and release. Point both of your feet, Squeeze and release. Now clench your muscles in both of your legs and feet. Squeeze and release. Now clench your muscles in your buttocks, Hips and pelvis. Squeeze them tightly and release. Clench your stomach muscles, Squeeze as tight as you can and release. Clench your chest muscles, Squeeze and release. Now clench both of your hands tightly, Squeeze, Hold that tension and release. Clench the muscles in both of your arms and hands, Squeeze as tight as you can and release. Clench your muscles in your shoulders and shoulder blades, Squeeze as tight as you can and release. Now clench all the muscles in your face, Your forehead, Your eyes, Your cheeks, Your mouth and jaw. Squeeze your whole face tightly, Scrunch everything as hard as you can, Hold and release. And release. Now just stop doing anything at all. Don't flex or relax anything. Don't activate or rest any area. Just allow yourself to be. Allow your body to adjust to anything it feels is needed. Allow your body to have complete freedom from thought. Let your body be in control of itself now. To heal what needs to be healed or to activate what needs to activate. Or rest what needs to rest. Your body will do exactly as it needs now, Without any effort or suggestions from you. When your mind gets out of the way, Your body can take charge. Your body knows what it needs. Your body knows what to do. Now as your breathing slows, Notice the warmth of your bed. You are sleepy now. You are more relaxed than you have ever been. You are comfortable and warm. As you feel sleep getting closer, You feel content with life. As you feel yourself drifting off, You feel happy with who you are. You are amazing. You are inspiring. You are a beautiful person, Inside and out. You are nearly asleep. You are so relaxed. You are so comfortable. You are warm and cozy. You are ready for sleep. You are ready to dream. As sleep envelops you, You fall into a deep, Deep sleep.