Hello,
And welcome to this tension release and progressive muscle relaxation meditation.
Perfect before going to bed.
Find yourself now in a comfortable position,
Lying down on the floor or in your bed.
Take a few moments to adjust and get comfortable.
Lie with your legs extended and your arms relaxed at your sides.
Become aware of any sounds that you hear,
The sense of moisture or dryness in the mouth.
You might lightly open your eyes if they're closed and take a look at your environment,
The space that you're in.
If you're comfortable,
Close your eyes again or soften your gaze.
Become aware of the parts of your body touching the floor,
The bed,
Or the props beneath you.
Become aware of any sense of discomfort or pain.
Notice if the body is holding on to tension,
Stress,
Anxiety,
A sense of gripping,
Holding,
Clenching as you scan the body.
Start to become aware of your breathing,
Noticing where the breath is landing in the body.
Notice its length and duration,
If it's smooth or choppy.
Then bring your awareness down to your toes.
Slowly begin to curl your toes down towards the soles of your feet.
Feel a contraction in your toes.
Take a breath in and as you exhale,
Slowly relax your toes,
Letting go of the tension.
Feel your toes relax.
As you take an inhale,
Point your toes away from your body and feel tension,
Tightness in the legs,
The feet.
As you exhale,
Slowly relax your feet and ankles,
Letting go of the tension.
On your next inhale,
Press through your heels and flex your toes back towards your shins.
As you do,
Feel what muscles contract and tighten in your legs and feet.
As you exhale,
Slowly relax your toes,
Ankles,
And legs,
Letting go of the tension.
Move your awareness up into your glutes.
On an inhale,
Squeeze your glutes together as if you were giving your tailbone.
Feel your bottom and your pelvis ride.
As you squeeze and on the exhale,
Slowly release it and let it go,
Softening your glutes,
Your pelvic floor,
Letting go of all the tension in the lower half of your body.
On your next inhale,
Begin to tuck your pelvis so that your back presses down into the floor or the bed,
And your belly contracts in.
Feel your abdomen tight.
And then slowly,
As you exhale,
Relax it.
Let go of all muscular tension in your abdomen.
Move your awareness further up into your upper back.
Begin to slide your shoulder blades underneath you so that your chest elevates towards the ceiling.
You feel your shoulder blades hug towards the spine.
Feel the tension in your upper back.
And as you exhale,
Slowly release it,
Letting the shoulder blades come apart and your chest relax.
With your arms relaxed at your sides,
Draw your fingers in towards your palm.
And as you clench the fingers and hands into fists,
Feel the tension.
On the exhale,
Slowly uncurl your fingers and relax your hands and palms.
Once again,
Draw the fingers into small fists and then draw your elbows into a bent position,
Bringing your hands and wrists towards your shoulders,
Engaging your biceps,
Your upper arms.
And as you exhale,
Slowly uncurl the hands,
Fingers,
Elbows,
And relax all the tension in your arms as the arms descend back to the floor and relax.
As you breathe in,
Slide your shoulders up towards your ears,
Tensing the neck,
Tensing the tops of your shoulders.
And on your exhale,
Slowly descend the shoulders back towards your hips,
Your shoulders and neck.
With closed eyelids,
Lift your eyebrows up towards your scalp.
Open your jaw and stick out your tongue.
And feel the muscle with your face stretch and lengthen and contract.
And as you exhale,
Slowly close your lower jaw,
Relax your tongue and your mouth,
And soften your eyebrows.
Take an inhale through the nose.
And now imagine that you've just sucked a lemon,
A sour taste in the mouth.
You squeeze your lips towards your nose.
You clench your eyes shut.
You clench your jaw.
You feel all of the muscles of the face moving towards the tip of your nose.
And as you exhale,
Slowly soften the cheeks,
Jaw,
The eyes,
The temples,
The forehead.
Feel all the muscles of your face relax.
Feel your whole body relaxing.
Free of tension.
Now simply move your awareness to the parts of your body as I name them.
Your scalp,
Your temples,
The center of your forehead,
The right eye,
Right cheek,
Left cheek,
Nostril,
Upper lip,
Lower lip,
Teeth,
Gums,
Right ear,
Left ear,
Right jaw,
Jaw,
Back of the neck,
Right collarbone,
Right shoulder,
Left shoulder,
Right armpit,
Left armpit,
Right upper arm,
Left upper arm,
Right elbow,
Left elbow,
Right forearm,
Right wrist,
Left wrist,
Right palm,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Move your awareness to the heart center,
Navel center,
Pubic bone,
Right glute,
Right outer hip,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Sole of the right foot,
Sole of the left foot,
Right big toe,
Second toe,
Third,
Fourth,
Fifth toe,
Left big toe,
Second,
Third,
Fifth toe.
Bringing your awareness back to the tailbone,
The sacrum.
Glide your awareness up the spine to the back of your neck,
The base of your skull.
Bring your awareness around the back of your head,
Over the top of your head,
To the center of your forehead.
Notice the breath as it comes in through the right nostril into the right lung.
Notice the breath as it comes in through the left nostril into your left lung.
Notice both nostrils breathing.
Aware of relaxation in the body,
In the mind.
Feel your whole body relax,
Ready for deep breaths.
You may have noticed that you're already in a very relaxed state of mind.
Simply drift off into sleep.
If you find yourself still awake,
Listening to the sound of my voice,
Simply repeat the body scan from top to bottom,
Allowing yourself to stay in this state of rest,
And remind yourself that right now there's nowhere else to be and nothing else to do.
Thank you for listening.
Www.
Mooji.
Org
