Guided Meditation and Deep Relaxation

In a soothing voice with gentle calming music playing in the background, Yogi Kanna guides the listener into a deep state of relaxation and meditation.

Transcript

Sit or lie down in a comfortable position.

Just let everything be exactly as they are.

Close your eyes.

Consciously relax your whole body from head to toe.

Relax and release any tension you may feel as you run your attention through your body.

Relax the crown of your head.

Relax the muscles in the crown of your head.

Relax your forehead.

Relax and release any tension in the muscles in your forehead.

Relax your eyebrows and the spot between your eyebrows.

Just relax them.

Relax the little muscles under your eyes.

Allow the cheek muscles to relax.

Relax your neck,

Allowing your head to balance freely on top of your spine.

Imagine the crown of your head piercing through the sky.

Let the relaxation spread from your neck to your shoulders.

Relax your shoulders,

Allowing them to widen.

Gently allow the relaxation to flow down into your arms.

Relaxing your arms,

Your elbows,

Your forearms,

All the way to your wrists.

Let the relaxation spread all the way to your fingers.

Relax each individual finger in your hand,

One by one.

Allow the fingers to relax one by one.

Relax your shoulders.

Let the wave of relaxation flow down your back,

Relaxing your shoulder blades,

Your upper and lower back.

Relax the muscles that support the spine of your back.

Let the relaxation flow to the front of your torso.

Notice that you're breathing.

Let the relaxation spread to your chest,

To your stomach and abdominal muscles.

Just relax them.

Let the wave of relaxation flow down further into your body,

Into your hips,

Your glutes.

Feel yourself comfortably seated on the chair or on the cushion.

Let the relaxation flow down into your legs,

Relaxing your thighs,

Your inner thighs,

Your quads,

All the way to your knees.

Relax those knees.

Let the relaxation flow down further into your legs,

Relaxing your calf muscles,

Your shin,

All the way to your feet.

Relax your feet.

Let the relaxation flow down into your feet,

Relaxing your ankles,

Your feet,

All the way to your toes.

Relax each individual toe,

One by one.

Your whole body is now completely relaxed.

Feel your whole body completely relaxed from head to toe.

There's nothing to do,

Nowhere to go,

Except to be exactly where you are.

Just relax.

Just let go and relax.

Notice how relaxed you are.

Let go of all effort.

Relax and release all effort.

Effortlessly notice your inner space.

Notice that you're conscious.

Notice how it takes no effort to remain conscious.

Keep noticing your inner space effortlessly and allow your attention to rest in any place in your body that feels comfortable.

Whether it's your heart,

Your abdomen,

Your head,

Your arms.

Just relax and keep noticing the inner space inside your body.

If you notice any feelings or emotions arise in the space of consciousness,

Make no effort to change those feelings or emotions.

Let them be exactly as they are.

Make no effort to change anything.

Notice the space in which these feelings arise.

Let go and relax into that space.

Rest there effortlessly.

Just keep letting go of effort and allow yourself to rest into this sense of spaciousness within.

Keep noticing the spaciousness within.

Allow yourself to rest there.

If you notice that you're thinking,

Make absolutely no effort to complete those thoughts.

Let go of thoughts as they arise.

Let go of thoughts even before they arise.

Notice the space in which thoughts arise.

Let go and relax into that space.

Rest there.

Remain there effortlessly.

Keep noticing your inner space.

If you notice any feelings of restlessness,

Boredom or discomfort,

Make absolutely no effort to change those feelings.

Let them be exactly as they are.

Notice the space in which those feelings arise.

Let go and relax into that space.

Remain there effortlessly.

Keep noticing your inner space.

Let go of all effort.

Let go of any visual idea of having a body.

Allow the inner space to merge with the outer space.

Rest into this feeling of spaciousness,

Consciousness,

Beingness.

There is nothing to do,

Nowhere to go,

Except to be exactly where you are.

Rest in this feeling of spaciousness,

Allowing everything to be exactly as they are.

Feel the ocean of love within and without,

Embracing everything that arises.

Whatever arises in this vast space of consciousness,

Just notice the space in which they arise.

Let go and relax into that space.

Thoughts,

Emotions and sensations arise and subside in consciousness,

Just like clouds appear and disappear in the sky.

So just be a loving presence,

Letting things appear and disappear.

Neither resist nor hold on to anything.

Let everything get consumed into this ocean of loving consciousness.

Dive deeper into the ocean of love.

Become one with the ocean of love.

Vask in this joy of communion.

Just allow yourself to rest in this vast ocean of unconditional love.

Allow yourself to expand into this vast spaciousness.

Just rest there effortlessly.

Let everything get consumed into this vast ocean of love.

Let everything get consumed into this vast ocean of love.

Rest there,

Remain there effortlessly.

Let everything get consumed into this vast ocean of love.

Rest there,

Remain there effortlessly.

Rest there,

Remain there effortlessly.

Rest there,

Remain there effortlessly.

Rest there,

Remain there effortlessly.

Rest there,

Remain there effortlessly.

We are now going to prepare ourselves to come out of meditation.

Gently become aware of your body once again.

Feel the sensations in the body.

Feel the breath coming in and out of your body.

Feel the sensations on your skin.

Hear the sounds in the room and outside the room.

Very gently start making small circles with your fingers on your toes preparing the body to come out of meditation.

And very,

Very gently keeping your eyes closed bring the palms of your hands together and start rubbing them briskly generating warmth between your palms.

When your palms are warm place them on your closed eyes transferring the warmth to your eyes.

And then place them on your ears followed by the back of your neck transferring the warmth to your head and your neck.

Just relax still keeping your eyes closed and bring your palms in front of your chest joining them in a namaste position.

Take a long deep breath and chant Aum.

Take another long deep breath and Aum out.

Aum.

Quickly open your eyes still feeling the stillness and spaciousness within and without.

And gently come out of meditation.

Reviews

It's was beautiful

Thanks for your lovely meditation. May the joy be with you namaste

Always amazing, thank you 🙏🏽
Always amazing, thank you 🙏🏽

A very relaxing and grounding meditation. It asks nothing of me other than a bit of my time. Worth every moment.

Perfect meditation for relaxing before bedtime

Deeply relaxing, soothed my mind and body. Loved it!

Thank you
Namaste 💙🙏🏻💙

Greatly relaxing with the music! Thanks.

Amazing feeling in the body!

Found this very relaxing and uplifting.

Wonderful experience. Thank you.

Very relaxing! Thank you

Wonderful thank you

Really enjoyed this, thank you. I've not felt this relaxed in a long time

Lovely relaxing meditation 🥰🥰

Very powerful guide. I love this ❤️🙏

That was wonderful. Right on the money!

Love this meditation

Very enjoyable ... thankyou ...Om Shanti peace 🙇‍♀️💫

Relaxing! Thank you... i feel renewed! 😊🙏