Namaste.
Please allow yourself to relax into whatever posture is comfortable for you.
Today's guided meditation can be done lying down or seated.
This one I would suggest perhaps lie down,
Make yourself comfortable.
And when you close your eyes,
Allow yourself to take a long,
Slow,
Deep breath in through your nostrils all the way down to your stomach.
Hold the breath for just a moment.
And then exhale through your mouth and allow your breath to carry away all stress and tension.
And taking another slow breath in through your nose,
Fill your lungs completely.
Hold it for a moment and then release the breath out from your mouth,
Emptying your lungs comfortably and completely.
Feel the tension in your body as you come to just relax,
Loosen,
Dissolve and dissipate.
Taking another deep breath in,
Hold it for a moment.
Really feel yourself holding that breath and then let it go.
Slow,
Relaxed exhalation.
And then return your awareness to a breath that is comfortable,
Gentle,
And just feel yourself relaxing more deeply.
With each breath,
Feel yourself relaxing more deeply.
And then release the breath out from your mouth and let it go.
Please bring your awareness to your feet and toes.
And as you breathe in deeply through your nostrils,
Curl your toes down,
Tense the muscles in the soles of your feet.
Hold your breath for just a few seconds and then release the muscles in your feet as you exhale.
Please bring your awareness to your calf muscles.
Breathe in deeply and as you do,
Point your toes up towards your knees and tighten these muscles.
Hold just for a moment.
And then allow the muscles to relax and go limp as you exhale.
On your next deep breath in,
Please tense the muscles in your thighs.
Hold your breath for a moment and then release those muscles,
Focusing on letting them go limp and loose.
Draw another deep breath into your body and this time tighten the muscles in your buttocks and hold this contraction for a few seconds.
And then release your breath and feel the tension leaving your muscles,
Allowing them to relax completely.
On your next deep breath in,
Please tighten your stomach muscles.
Feel the muscles tightening as you hold your breath and then as you exhale and you let go of your breath,
Allow your stomach muscles to just fully relax.
Now I'd like to invite you to bring your awareness to the muscles in your back.
And as you slowly breathe in,
Arch your back slightly tightening the muscles.
Once again,
Let go of your breath and allow your body and your muscles to completely relax on whatever surface you're resting on.
Gently pull your shoulders up towards your ears and squeeze these muscles as you breathe in deeply.
And then as you exhale once again,
Let your muscles relax,
Letting go of tension.
And notice if there's any heaviness in your body now.
And enjoy the feeling.
Once again,
I'm going to ask you to breathe in deeply and clench your fists and tighten all the muscles in your arms.
Squeeze the muscles as you hold your breath and release and relax.
Let go of your arms and your hands as you exhale,
Allowing them to just relax.
Bringing your awareness now to your muscles in the face by squeezing your eyes shut,
Clenching your lips together almost like you've had a lemon to making a sour face.
And breathe in fully.
Hold your breath for a moment.
And then as you exhale,
Allow all your facial muscles to just relax.
And feel your face soften.
And your next deep breath in.
Open your mouth as wide as you can and feel your jaw muscles stretching and tightening.
And lastly,
I'd like to invite you to take one last deep breath in.
Filling your lungs completely.
Hold for a moment.
And then gently exhale out from your mouth.
And let all the tension and any residual tightness release.
You're now completely relaxed from the tips of your toes,
All the way to the crown of your head.
Namaste.
