Deep State Of Relaxation

This guided meditation takes you through a gentle body scan to release tension and settle into a deep state of relaxation. With a calm and steady pace, you’ll bring awareness to different parts of your body, helping you unwind, let go, and feel more present. Ideal for easing stress, preparing for sleep, or simply taking a moment to reset.

Transcript

Lying down on your back,

Get in a very comfortable position.

Recommend using a small pillow to make your head comfortable and to bring your neck into alignment.

If you tend to have any lower back issues,

It's a better position to have your feet flat and the knees up or to have your legs out but a cushion of some kind underneath the knees.

And if you have absolutely no issues with your lower back,

It's fine to go in Savasana where the legs are out flat,

Splayed out to the sides like a shape of a V.

You just want to be in the most comfortable position possible,

Lying down on your back.

This practice really enhances the feeling of relaxation as we kind of enter a rest or sleep period.

I'm going to be bringing us through a rotation of awareness where I'll be mentioning a body part and we're going to use the breath in a nice,

Simple,

Yet simple and effective way where as you inhale,

The feeling is as if you're breathing in directly through the pores of that body part.

And then as you exhale,

It's a feeling of just letting go and softening.

So we'll start off with the bottoms of the feet.

We're going to use both sides at the same time.

So noting that the feeling is that you're not just breathing in through the nose and the respiration system,

But as if you're breathing in through the pores of the bottom of the feet.

So you breathe in.

So on the inhale,

You're just being with feeling,

Sensation.

As you exhale,

It's a feeling of just letting go as if you could just soften with the outbreath.

Now coming to the insides of the feet,

The arches,

Everything from behind the big toe to the inside,

Back by the heel.

Inhale and feel.

Exhale,

Release and let go.

Coming to the outside of the feet,

The top.

Bring your attention to the toes.

So we're going to do all 10 toes at once.

Feeling the tips,

The top and the bottom and feeling the bone that attaches the toe to the feet.

Breathing in,

Feeling all 10 toes and just let it go.

Feeling into the heels,

The ankles.

Inhale and feel almost a slight bit of tension at the top of the inhale.

And as you exhale,

It's like a feeling of relaxation.

Bring your attention to the lower legs.

We'll start with the back of the lower legs,

The calf muscles.

Let your awareness go deep inside the legs here as if it's a sponge absorbing liquid.

Feel and release.

Coming into the front of the lower legs,

Shin bones as it runs all the way from the top of the foot to just at the base of the knee.

Feel as you exhale that you're just softening the bones.

Bring your attention to the knees,

The kneecaps,

In the back of the knees,

The inside and out.

And let go.

Coming into the top of the legs.

Once again,

We'll start in the back,

Hamstrings,

Psoas,

The muscles and tendons and tissues.

And let that awareness go deeper than the skin as if it just goes deep into the leg,

Feeling everything you can.

Hold at the top of the inhale for just a second or two,

And then just a wave of relaxation.

The leg softens.

Feeling into the front of the upper leg,

The thighs.

Just every exhale,

A little more relaxed.

Coming into the pelvic region,

Feeling the hip bones and the buttocks.

Now bring your attention to the fingers,

Thumbs and the index fingers,

Middle fingers,

Third fingers and pinkies.

Feeling all 10 fingers at once.

The tips,

The joints,

Inside,

Outside,

The joints and release.

Feeling the palms of the hands,

The back of the hands,

The wrists.

Feeling the lower arms,

The forearms and up to the elbows.

Enhancing the feeling with the inhale.

Soften and letting go with this exhale.

Coming into the upper arms,

Biceps and triceps.

Relax and release.

Feeling into the shoulders,

The top,

The front and the back.

And now bringing your attention to the abdomen,

The torso.

As we're lying down,

As you breathe in,

Feel the belly rise.

And as you exhale,

The awareness goes to the lower back.

And the lower back,

It's like a feeling of dissolving,

As if it just melts into your bed or if you're on a mat or the couch.

Just feel that lower back completely letting go.

So inhale,

Belly swells.

Exhale,

That lower back just softening and dissolving,

As if it just descends into the earth.

Bring your attention to the mid-torso,

The solar plexus and sternum,

The ribcage and the mid-back.

As you breathe in,

Maybe you feel a little sideways expansion,

And if you don't,

That's okay too.

But then as you exhale,

The mid-back release,

Lower back dissolves.

And again,

Breathing in,

Feeling the mid-torso expanding.

As you exhale,

Release the mid-back,

Dissolve the lower back.

Now bring your attention to the chest.

Breathing in,

Feeling that chest gently rise.

And just at that slight point,

You feel a bit of tightness or tension.

It's time to let go of the upper back,

Relax,

Mid-back release,

Lower back dissolve.

And again,

Breathing in,

Feel that rise in quality of the breath,

At the slight tip,

That slightest bit of tension in the upper chest,

Let it go.

Upper back release,

Mid-back soften,

Lower back dissolve and melt.

Feeling into the throat and the neck,

Just softening as you breathe out.

Coming into the face,

Feeling the chin and the jaw and the mouth.

Making sure they're not clenched tight.

So gentle opening to the mouth,

Softening through the jaw and the chin.

Feeling the cheeks,

The nose,

The forehead,

The temples and eyes,

The ears.

Feeling the face as you breathe in.

As you breathe out,

It's a feeling as if you're just dissolving your self-image,

Let go.

How you think you look or other people,

You think other people see you.

Just dissolving that self-image.

Bringing your attention into the brain,

The skull,

As if the pores of the skull have opened up.

You're oxygenating the brain.

As you breathe out,

The brain softens,

Letting go of any worries,

Obsessions.

And now bring your attention to the whole body.

From the tips of the toes through the legs,

Tips of the fingers through the arms.

The pelvic region through the torso,

Through the neck and head.

So as you breathe in the feeling,

Now you're breathing in through all the pores.

Now that you're in this relaxed state,

It's as if the body's opened up.

Like cotton-like quality to the body.

And as you exhale,

A feeling that's the whole back of the body.

Just sinks and melts into your bed or mat.

Do this for three more breaths.

Inhale,

Breathing in through the pores of the front of the body.

As you exhale,

The back of the body just softens,

Relaxes.

And this final breath,

Just completely letting the back of the body.

As if it's not just melting into your bed or mat,

But as if your whole body is just dropping down into the earth.

No holding on,

Just complete letting go.

Very deep level.

Through these kind of practices,

We're accessing the down state.

The nervous system goes into the restful,

Relaxation state.

The brainwaves calm down.

Slowing up the movement of the brain with our distracted,

Busy minds.

Calming down the brain,

As well as the nervous system.

Releasing the tension through the body.

So we enter this nice,

Restful,

Deep state of relaxation.