Hello there,
This is Moira.
This guided meditation is called Cultivating Relaxation.
It's a wee bit of a take on progressive relaxation.
And so let's begin.
You can start by finding a comfortable position.
You can do this sitting,
Standing or lying down.
And you can change positions at any time you need to during this relaxation process.
The key piece is to make yourself more and more comfortable.
So the first relaxation process we're going to attend to is breathing.
So breathe in fully and deeply.
And pause just for a moment at the top.
And then release.
Let it go.
Slowly breathing out.
Releasing into softness.
And then take another deep breath in.
Pause at the top.
And then breathe out slowly,
Letting it all go.
Just letting go of anything that's not part of your relaxation process.
Letting it all go.
Letting anything you need to let go of from your mind and your body.
Inviting it all to leave with your breath.
And now breathing even more slowly,
Evenly and gently at your natural rhythm.
Breathe in,
Pause and breathe out.
Breathe in,
Pause and breathe out.
Just continue to breathe calmly,
Slowly and gently.
Allowing your breathing to soften and relax you deeper and deeper.
The next exercise we're going to do is to cultivate relaxation in the muscles of your body.
And so we're going to focus on deepening the sense of letting go and relaxing all of the muscles of your body.
And so just start with the large muscles of your legs.
Using your awareness I invite you to scan all of the muscles of your legs.
Scanning all the muscles in both of your legs further.
And as you scan the muscles and feel how your legs are in this moment.
See if there's an area of warmth or a relaxed sensation.
Just scan those legs and find this area.
And once you've found this area,
This area of warmth or relaxation.
I invite you to send your breath into that area.
And by doing so see if you can allow that sensation to spread.
Softening,
Relaxing deeper and deeper.
Still with your slow deep breaths.
You'll find that that sense of relaxation spreads further and further.
Further and further until it's affecting both of your legs.
From the tips of your hips to the tips of your toes.
On the right side and the left side.
Feel all of those muscles wanting to relax and let go even deeper.
Feeling your legs becoming soft.
Softening,
Loose,
Limp and relaxed.
Softening,
Loose,
Limp and relaxed.
Just notice how relaxed your muscles feel now.
Feel the difference that you're creating for yourself just by this relaxation process.
Enjoy the calming and pleasant feelings of relaxation in both of your legs.
Now I invite you to focus your awareness on the muscles in your arms.
Scanning your arms from your shoulders to the tips of your fingers.
Nice deep calming breaths.
As you scan your arms with your awareness.
I invite you to focus and find an area.
An area that already feels calm and relaxed in your arms.
Still using these deep lovely breaths.
Sending your breath to the area that already feels so very calm and relaxed.
As you do this you find that that sense of wonderful gentle relaxing peace.
Starts to spread up and down your arms and your shoulders.
Just letting the muscles of your shoulders,
Your arms and your hands relax.
Relaxing,
Softening.
Letting them go loose and limp.
Feel the relaxation as your shoulders soften into a lovely comfortable position.
And your hands just relax at your side or on your lap.
Allow the muscles in your arms to just let go and relax completely.
Focusing again on your breathing.
Slow,
Gentle,
Even regular breaths.
Breathing in relaxation and peace.
Breathing out anything that needs to be let go of.
Breathing in relaxation.
Breathing out,
Letting go,
Softening.
Just continuing to breathe slowly and rhythmically.
Now I invite you to take your awareness to the muscles of your backside.
Just scanning your pelvic area,
Your backside.
See if you can bring your awareness to an area that already feels at ease,
Calm and relaxed.
And using that gentle,
Lovely,
Nurturing deep breath,
Invite this relaxation to spread.
Spreading throughout your hips,
Your buttocks and your pelvis.
Releasing fully into deep,
Deep relaxation and calmness.
Relax.
Now scanning your entire spine.
Just feel into your back and your shoulders.
Shifting or moving the muscles in any way that you need to feel as comfortable as possible.
Maybe you could even arch your back slightly and then let it go.
Still maintaining that lovely,
Slow,
Deep breathing.
Just find and notice an area that already feels soft,
Peaceful and relaxed.
Taking your awareness there now and with your breath,
Just invite that sense of deep relaxation to spread throughout your entire spine and your shoulders.
Relaxing even more.
Allow and feel your back comfortably relaxing into a good and healthy posture.
Now take your awareness to the muscles of your chest and your stomach.
Soften and relax those muscles.
Releasing anything that's not serving this deeply relaxation process at this moment.
Letting go.
With your breath softening and relaxing the muscles of your entire torso.
And now finally become aware of the muscles of your face.
Inviting in smoothness,
Relaxation,
Softness.
Release and relax even more deeply still.
Breathing gently,
Evenly and deeply.
Feel how relaxed your face is.
Now notice all of the muscles in your whole body.
Notice how much relaxation you've cultivated with this process.
Notice how relaxed your muscles feel.
Just allow any last bits of holding on or any tensions to just let go.
Draining away.
As you enjoy the relaxation that you're experiencing and that you're cultivating.
Notice your calm breathing,
Your relaxed muscles.
And enjoy this nurturing relaxation for a few more moments.
When you're ready to return to your usual level of alertness and awareness.
Slowly start to reawaken your body.
You can maybe wiggle your fingers and toes a little.
Move your arms,
Shrug your shoulders,
Stretch and move a little.
And if your eyes were closed you can gently open them.
Coming fully back as we end off this cultivating relaxation process.
