Welcome to this deeply relaxing guided meditation.
Find a quiet place where you can recline either on a bed or yoga mat.
Use whatever props,
Pillows,
Bolsters,
Blankets,
To get into a comfortable position where you can relax.
Close your eyes and begin to settle in.
Now take a deep,
Slow inhalation,
Fill the ribs,
Feel the expansion of the chest,
And a slow exhalation.
All the while simply being aware of the breath.
Another deep,
Slow inhalation,
And a slow exhalation.
One more deep inhale,
And slow exhalation as you allow the body to relax and settle in.
Let your awareness now focus on the feet.
Let that awareness be on the toes,
The little toes.
And let the little toes relax.
Let all the stress,
All the tension go.
And let that relaxation flow into your second toes,
Relaxing the toes.
Still aware of the breath.
Breathing in,
Breathing out.
And now let that awareness focus on the middle toes,
Letting go of the stress.
Let go of the tension.
Noticing the inhale and the exhale.
And letting that relaxation flow into the fourth toes,
Relaxing the toes.
Letting all the stress flow out of the toes.
Let that relaxation now flow into the big toes,
Relaxing the big toes.
Still noticing the breath.
And letting all the stress and tension go with each exhalation.
Letting that relaxation flow into the balls of the feet.
And also to begin to flow into the tops of the feet.
And let it flow into the sole of the foot,
Into your heels.
And flowing as well through the tops of the feet and all the tissue in between the bones,
The ligaments,
The tendons.
Letting your feet completely relax.
And let that relaxation now flow into your ankle and the ankle bones,
The front,
The sides and the back of the ankle.
And feel that relaxation begin to flow up through the shins,
Into the side of the shins,
The calf.
Letting all the stress,
All the tension go.
Still noticing the breath.
Aware of the inhale.
And letting everything go with each exhalation.
Letting that relaxation flow now up into the knees,
The front of the knee,
The kneecap,
The sides of the knees,
The back of the knees.
Breathing in.
Breathing out.
Relaxing the knees and the lower legs.
Letting them melt into whatever it is that you're laying on.
Melting into the floor.
Melting into the earth.
And let that relaxation now flow up into the thighs,
The tops of the thighs,
The sides of the thighs,
The back of the thighs,
The hamstrings.
Relaxing the muscles,
The tendons,
The cartilage,
The ligaments.
Completely relaxing the legs.
Still aware of the inhale and the exhale.
Breathing in.
Breathing out.
And let that relaxation begin to flow into the hips,
The pelvis,
The tailbone and the sacrum.
And the lower pelvis.
Let it melt into the floor,
Into the earth.
Still aware of the breath.
The inhale and the exhale.
And let that relaxation now begin to flow up into the lower spine and around through to the belly.
And all the connective tissues.
Letting all the stress and tension go with each exhalation.
And let that relaxation now begin to flow up through the spine to the mid-spine and around through every single rib to the front of the abdomen.
And relaxing all the organs,
The stomach,
The liver,
The spleen,
The pancreas,
The gall and the bladder.
And all the connective tissues.
And now letting that relaxation flow up into the upper back,
Around the ribs and the shoulder blades to the front sternum.
Let it flow into the heart,
Lungs.
Relaxing all the connective tissues.
Still aware of the breath.
Breathing in.
Breathing out.
Letting that relaxation flow up into the shoulders,
The collarbone.
And let it wash over the shoulders into the biceps,
Triceps.
Letting go all the stress,
All the tension.
And let that now flow into the elbows,
The back of the elbow,
Sides in the front.
Relaxing the elbow joint.
And letting that relaxation now flow into the forearms,
The back of the arms.
And eventually into the wrist.
Feeling the arms becoming heavy.
Melting into the floor,
Into the earth.
Let that relaxation flow into the back of the hands,
All the bones,
Muscles.
And let it flow into the palm.
Relaxing the palms.
Let it begin to flow out into the fingers,
The little fingers,
All the way to the tip.
Relaxing the second fingers,
The ring fingers.
Still aware of the breath.
And let that relaxation now flow into the middle fingers.
Let go of all the stress,
All the tension.
And letting that relaxation now flow into the index fingers,
Through all the joints.
Eventually letting that relaxation flow into the thumbs.
Relaxing the thumbs.
And the entire hand.
Let it melt into the floor.
Melt into the earth.
Feel the weightiness of the body,
The arms,
The torso,
The legs.
And let that relaxation now flow up through the neck,
The throat,
The sides of the neck.
Relaxing the esophagus.
And eventually letting that flow into the back of the head along the occipital ridge.
And around into the jaw.
Letting all the stress and all the tension go.
Let that relax into the chin.
And let that relaxation now begin to flow into the mouth.
Relax the teeth.
Relax the tongue.
Relax the lips.
Let that begin to flow up now,
Up into the upper lip and into the nose.
Relaxing the nose.
And let that relaxation flow out into the cheeks.
Relax the cheekbones and the face.
Letting go of all the stress and all the tension with each exhalation.
Relax the eyes.
Let them be soft.
And let that relaxation flow up along the eyebrows and between the eyes.
And eventually to the forehead.
And let that relaxation wash over the forehead,
Down around the ears.
Eventually to the sides of the head and the crown.
Letting all the stress and tension flow out of the head and the face.
Let it too be heavy.
Sinking into the floor.
Sinking into the earth.
Still aware of the breath.
Breathing in.
Breathing out.
Letting the body completely relax.
And now imagine a warm and gentle river flowing through you from the crown of the head.
Let it wash through the crown,
Around the sides of the head and into the brain,
The mind.
And as this river flows through you,
Allow it to wash away all the stress,
All the tension.
Let it wash away all the dirt.
Let it heal as it washes through you.
Let it wash through the face,
Through the eyes,
The nose.
Let it flow out the ears and out the mouth.
Breathing,
Cleaning,
Purifying the body as it washes through you.
Let that flow into the neck and the throat.
This pure,
Clean river.
And let it flow into the torso,
Into the shoulders,
Down over the arms,
Through the biceps and triceps,
Through the elbows,
The forearms and into the hands.
And let it wash out through the fingers.
Cool,
Fresh,
Clean water,
Purifying the body,
Purifying the mind.
Let that river flow through the chest,
The upper back and down the spine,
Cleaning and clearing as it goes,
Washing the body.
Let it flow through all the organs and the connective tissues,
Through all the ribs.
Let it flow through the lower spine and the abdomen.
Pure,
Clear water running through you,
Healing,
Relaxing the body,
All the while aware of the breath.
And let that river flow into the hips and the pelvis,
Cleaning,
Purifying,
Clearing whatever needs to be cleared.
And let it flow out into the legs,
Through the thighs,
The hamstrings,
Into the knees,
And eventually into the shins,
The calves,
Into the ankles and into the feet,
Flowing through the feet and out the toes.
And letting this pure,
Clear,
Clean water now wash completely through the body,
Removing all the stress,
All the tension,
All the impurities.
Still aware of the breath,
The breath of life that flows through you.
And let your awareness now return to the toes,
Allowing conscious awareness to return to the body,
Aware of the little toes,
The second toes.
Letting your awareness focus on the middle toes,
Eventually into the fourth,
Aware of the toes.
And let your awareness now focus on the big toes.
Let your awareness begin to focus on the feet,
The bottoms of the feet,
The tops of the feet.
Letting your awareness return to the soles of the feet,
The heels,
The ankles.
And let the awareness now flow up through the shins,
The calves,
Into the knees,
Aware of the lower legs,
The feet,
Still feeling the breath fill the body.
And let that awareness now flow up into the thighs,
The hamstrings,
And into the pelvis,
Aware of the legs,
The feet and the toes,
And still noticing the inhalation and the exhalation of breath.
And let that relaxation now flow into the hips,
Into the pelvis,
Aware of the body,
Still relaxed,
But aware.
And let it flow up through the spine,
Through the front of the abdomen.
Letting your awareness expand of the body.
Let it flow up into the mid back and around through the ribs,
Aware of the spine,
Aware of all the organs,
The stomach,
The liver,
The spleen,
The pancreas,
The gallbladder.
Letting to allow that awareness to flow into the upper back,
The shoulder blades,
And around through the sternum,
Aware of the heart,
Aware of the lungs.
Letting that awareness flow into the collarbone and out through the arms,
The shoulders,
The biceps,
Triceps,
Into the elbow,
Aware of the forearms,
The wrists,
The hands,
The fingers,
Feeling the body lighter,
Less heavy.
And let that awareness now flow up through the neck and the throat,
Aware of the back of the head,
The jaw,
The chin,
And the mouth,
Aware of the nose and the cheeks,
Aware of the eyes,
The eyebrows,
And the forehead,
And letting that relaxation and awareness flow out into the ears,
Aware of the ears and the head,
Noticing the breath,
Breathing in,
Breathing out.
Fully aware of the body,
Fully aware of the inhalation and the exhalation.
Taking a deep inhale and a slow exhale,
Slowly allowing the body to move the toes,
The fingers,
And allowing the body to move in whatever way it wants to move or needs to move to stretch or to roll the wrists,
The ankles.
Slowly allowing the knees to bend,
Placing the feet either on the mat or the bed.
Taking a deep inhale.
And as you exhale,
Slowly roll to your right side,
Pausing for a breath or two.
And slowly as you're ready,
Extending your left leg,
Press into your hands and coming back to a seated position,
Still aware of the breath,
Noticing the inhale,
Noticing the exhale.
Take a few moments to just notice your experience of this deeply relaxing guided meditation,
Knowing that you can return to this place anytime you need to.
Aware of the breath,
Breathing in,
Breathing out.
