Welcome to your total body relaxation meditation.
Let's start by taking a deep breath in through the nose.
Deep breath out through the mouth.
Deep breath in through the nose.
And out through the mouth.
One more in through the nose.
And out through the mouth.
Let yourself arrive into your practice.
Leaving behind whatever activity you were doing before.
Taking the next few minutes to nourish and nurture your body in this moment.
Start by becoming aware of your heart.
Your heartbeat.
Your muscles.
Your skin.
And even the hairs on your head.
Bring your attention to the chair that you're sitting on or the ground or the couch or the bed.
Just notice the texture of what's around you.
In this meditation,
We're going to be grounding and relaxing.
Don't worry if you can't always follow the directions that I'm giving you.
The most important thing is that you focus on relaxing your mind and body completely.
Let's begin our meditation by taking our awareness,
All the way down to the soles of the feet.
If you're sitting in a chair and try to put firmly plant your feet on the ground.
As you breathe in.
Send your breath into the soles of your feet,
Your toes,
Your arches,
The tops of your feet and your ankles.
And exhale that your feet relax.
Again,
Let's take a breath in to our feet.
Squeeze all the muscles of the feet together and exhale relax.
Let your toes relax,
Let your arches relax,
Let your heels relax.
Next,
Let's move our attention and awareness up to the calves,
Shins,
Sides of the legs.
Just let all of these muscles,
Tendons,
Cells in your body relax.
On your next breath in,
Send your breath directly to your calves and squeeze them together as best you can squeeze your calves in towards the center of your body and exhale relax.
Good.
And now as you breathe in,
Feel your calves,
Shins and feet totally relaxed and open.
Moving your attention now to your knees kneecaps sides of the knees back of the knees.
Take a deep breath in,
And a deep breath out.
On your next breath in,
Squeeze your knees as best you can just focus on your knees and let all the other parts of your body relax.
Exhale release.
Let any tension in the knees melt away.
Good and now move your attention into your thighs.
Front of the thighs back of the thighs,
Both sides.
Feel the strong muscles in your thighs,
The tissue,
And every single cell in this part of your body.
As you breathe in,
Take the breath directly to your thighs and exhale.
Notice if you feel some tightness or tension.
And then on your next breath in,
Squeeze your thighs.
Exhale release.
Good.
Feel any tension or tightness starting to melt away.
Next,
Let's move our awareness of the body so we're going into the hips,
The glutes,
The root chakra.
Notice how this part of your body is doing.
Take a deep breath into your pelvic floor.
And a deep breath out.
Notice if you feel any gripping here.
Or maybe you feel open and relaxed.
Whatever it is just observe.
And on your next breath in,
Squeeze the pelvic floor,
The hips,
The glutes,
Everything in towards the center.
Squeeze,
Squeeze,
Squeeze.
Exhale,
Relax.
Notice how this part of your body feels now.
Move your attention up to the lower belly,
The lower back.
Let your belly completely relax so you can breathe deeply in and out.
On your next breath in,
Tighten the belly,
Just the lower belly and the lower back squeezing in towards each other.
And then exhale,
Let go.
Good.
Let this part of your body completely relax.
No stress,
No tension,
No tightness.
And then moving up,
Let's go into the rib cage and the mid back.
Notice how this part of your body is doing.
Notice if you feel any compression or tightness.
Breathe into this area.
Breathe out.
On your next breath in,
We're going to tighten the muscles here so tighten the rib cage in towards your mid back,
Squeeze everything together.
Exhale,
Let it go.
Let your rib cage and your mid back completely relax.
Moving our attention now up into the chest,
The upper back,
The shoulder blades,
The sides of the body.
Breathe into this area and notice the qualities.
Maybe you feel some tightness,
Restriction,
Maybe space and openness.
Just observe.
As you take a breath in,
Tighten all the muscles of your chest,
Your upper back,
Everything squeezing in.
And exhale,
Relax.
Notice the qualities of your chest and your upper back now.
Maybe you feel a little taller like you can breathe into the sides of your body.
And the crown of your head is lifting.
And now let's bring the awareness into both arms,
All the way down biceps,
Triceps,
Forearms,
Wrists,
All 10 fingers you can move your fingers around and just see how the arms are feeling right now.
Notice any heaviness,
Any tension,
Any openness,
Any tingling.
And then as you breathe in,
Start to make two very tight fists with your hands,
Squeeze your arms in as tight as you can,
And exhale release.
And you can do that again if you want.
Inhale,
Squeeze the arms all the way from the shoulders down to the fingers,
Squeeze,
Squeeze,
Squeeze,
And exhale release.
And now,
Just let any tension,
Stress melt away from your arms.
Bring your attention now into the collarbone,
The neck,
Front of the neck,
Back of the neck.
Notice how this area of your body feels.
Does your neck feel tense or tight?
Is it jutting forward or back?
Is it constricted in any way?
Constrict all the muscles and then exhale relax.
Notice how it feels to completely relax all the muscles in your neck,
All those tiny little muscles.
And then finally moving your attention up to your face.
Relax all the muscles of your face.
Forehead,
Eyes,
Nose,
Cheeks,
Tongue,
Let the tongue drop from the roof of the mouth.
Let your lips part slightly.
Let your jaw relax.
Let your eyes relax.
Good,
And then as you take a deep breath in,
Scrunch up all the muscles of your face,
Just squeeze your face,
And then exhale relax.
Again,
Squeeze all the muscles of your face,
Eyes,
Nose,
Cheeks,
Everything,
And exhale relax.
Notice how it feels to completely relax your entire face.
Letting the stress,
The tension just melt away.
And on your next breath in,
Feel the whole body integrated as one,
Breathe in from the soles of your feet,
All the way to the top of your head.
And exhale.
Take a couple more deep integrated breaths just like that,
Breathing from the soles of your feet to the crown of your head.
And as you do this,
You can feel a golden light,
A warm light entering your body from the soles of your feet,
Traveling all the way up through your legs,
Your hips,
Belly,
Chest,
Coming up through the fingers and the arms into your neck,
Into your face and finally into the crown of your head and down into all of your hair.
This golden light just encompassing your entire body as you breathe in.
And as you breathe out.
Let that light come into any crevice of your body where you still feel a little tension a little tightness a little stress.
Find where that is in your body and allow this golden light to come up through the soles of your feet into that area and release any of that tension.
Keep breathing.
Keep that light flowing through your entire body.
And now just breathe in and out through your head,
Your back,
Your back and sides of your body,
All the way up into your armpits,
All the way up into your shoulders,
Back of your head,
Ears.
Breathe in and out through the nose and enjoy your body completely relaxed in this space,
Filled with healing energy and healing light.
Let this healing energy turn a new page for your body,
Leaving behind any stress or tension that no longer serves.
And allowing new energy to come into your body wherever you need it the most.
As you're ready,
Just very slowly.
Think about wiggling the toes wiggling the fingers.
You can keep your eyes closed if you wish.
Circle the wrist circle angles.
Just make any little movements.
Starting to awaken the body.
As you breathe in you can take the arms overhead.
Just stretch your arms and exhale release the arms back down.
Breathing in and out through the nose and exhale release the arms overhead.
Breathing in and out through the nose and exhale release the arms overhead.
Breathing in and out through the nose and exhale release the arms overhead.
