Progressive Relaxation This guided relaxation is best practiced while lying on the back with a thin cushion under the head to slightly raise the neck and head.
A folded blanket under the knees brings greater comfort to the low back.
You may also enjoy a small eye pillow to reduce light coming in through the eyelids.
If there is a chill in the room,
Cover your body with a blanket or shawl to keep warm.
To receive the full benefits of this practice,
It is important that you are comfortable and warm.
And ideally,
You have chosen a quiet environment with minimal to no distractions.
Your role in this practice is to maintain present moment awareness and follow my voice as you are guided.
Set the intention to relax the body while remaining alert and aware.
Begin by feeling the earth underneath you and trust in its support.
Invite your body to soften and let go of all physical effort.
Become aware of the breath flowing in and out through the nose.
At the end of each inhale,
Relax and allow the exhale to naturally begin.
At the end of each exhale,
Relax and allow the inhale to naturally begin.
Allow the breath to flow at a smooth,
Natural pace.
The rhythm of breath becomes a seamless,
Unbroken stream of relaxed inhales and exhales.
We are going to take a journey through the body.
You will be asked to bring your awareness to different body parts.
Squeeze the body part and then allow it to soften and release.
Listen with an alert mind and follow along as you are guided.
Bring your awareness to the right leg.
Stretch out the right leg from the hip to the toes.
Begin to squeeze the right leg,
Becoming aware of all the muscles.
On the next inhale,
Lift the leg a few inches away from the floor.
Exhale,
Lower the leg.
Roll it gently from side to side and allow it to relax.
Bring your awareness to the left leg.
Stretch out the left leg from the hip to the toes.
Begin to squeeze the left leg,
Becoming aware of all the muscles.
On your next inhale,
Lift the leg a few inches away from the floor.
Exhale,
Lower the leg.
Roll it gently from side to side and allow it to relax.
Bring your awareness to the right arm.
Stretch out the right arm,
Opening the hand and making a fist.
Begin to squeeze the right arm,
Becoming aware of all the muscles.
On your next inhale,
Lift the arm a few inches away from the floor.
Exhale,
Lower the arm.
Roll it gently from side to side and allow it to relax.
Bring your awareness to the left arm.
Stretch out the left arm,
Opening the hand and making a fist.
Begin to squeeze the left arm,
Becoming aware of all the muscles.
On your next inhale,
Lift the arm a few inches away from the floor.
Exhale,
Lower the arm.
Roll it gently from side to side and allow it to relax.
Bring your awareness to the buttocks.
Inhale,
Gently squeeze the buttocks and feel the muscles on both sides equally.
Exhale,
Release.
Allow the buttocks to soften and relax as you feel the support of the floor.
Bring your awareness to the abdomen.
Inhale,
Expand the abdominal muscles,
Allowing the belly to rise.
Exhale,
Release and allow the abdomen to soften.
Bring your awareness to the heart and the area around the heart.
Inhale,
Expand the area around the heart.
Exhale,
Release and feel the chest,
Lungs and heart relax.
Repeat this two more times.
Inhale,
Expand the area around the heart.
Exhale,
Release and feel the chest,
Lungs and heart relax.
Bring your awareness to the neck.
Slowly and gently roll the head to one side and then the other and back to center.
Bring the chin down slightly toward the chest.
Allow the head to find its natural center and relax.
Bring your awareness to the jaw.
On your inhale,
Clench the jaw and press the lips together.
Exhale,
Release and allow the jaw and mouth to soften.
Bring your awareness to your eyes.
Inhale,
Squeeze them shut.
Exhale,
Release.
Bring your awareness to the eyebrows and forehead.
Inhale,
Raise the eyebrows.
Exhale,
Relax.
Feel an imaginary hand soothe away any tension on the forehead.
Allow the entire face to become soft and smooth.
Without moving,
Feel your entire body,
The whole body.
Observe the heaviness of the physical body in its relaxed state.
Bring your awareness back to the natural flow of breath.
Maintain a relaxed,
Natural rhythm and observe the inhales and exhales.
Each inhale,
You are nourished.
Each exhale,
Feel deeply relaxed.
Inhale,
Nourishment.
Exhale,
Relaxation.
Start to deepen the breath and begin to bring gentle movement into the body.
Take any stretch that feels good to you.
Slowly,
Bend one knee at a time and roll over onto your side.
Cradle the head with your arm or cushion.
Using the strength of your arms,
Make your way up to a comfortable seat.
Spine tall,
Eyes closed.
Once again,
Bring your awareness back to the breath.
Each inhale lifts you tall.
Each exhale roots you down.
Inhale,
Lift and lengthen.
Exhale,
Settle and soften.
Bring your hands together at your heart.
Take this moment to honor and celebrate your efforts and intentions to relax.
Knowing that as we become more relaxed,
It benefits everyone we meet.
Om Shanti Shanti Shanti Peace Peace Peace
