Guided Meditation For Letting Tension Go (With Toning)

When you need a quick but effective way to let go of the tension in your body, this meditation may be just your thing. It starts with a body scan, then moves into the relaxation technique, and ends with toning (humming) to balance your energy centers. This is intended for those times when you don't have a lot of time to sit in stillness yet have the tension you need to get out of your body. This exercise was designed by Abigail Morgan for her Mind-Body Magic program.

Transcript

This exercise is meant to help you release tension. Because this exercise could be considered a form of meditation, Do not listen to it while driving, Operating machinery, Or doing any activity that requires you to be alert. Please use good judgment and be safe when meditating or doing this exercise. Throughout this exercise, I would like you to breathe normally and just notice what sensations or discomfort you're feeling. As you scan your body, You may come across tension, Pain, Or emotions that suddenly seem more painful. This is because they've caught your attention and you're tuned into them. The intensity should dissipate. If, However, A sensation feels like it's too much, Slowly open your eyes a little and look around the room with a soft focus. Remind yourself that you are safe. If you have a place of tension and can't tell if the muscle is contracted and holding residual tension, Tighten it for a moment and hold the contraction. Then let it go very slowly. Otherwise, Your only task is to connect with your body and notice sensations. Let's begin. Feel yourself sitting wherever you are and supported by whatever you're sitting on. Feel yourself supported by the chair or the cushion beneath you and move your awareness to your feet. Feel whatever your feet are touching and just notice what it feels like to have feet. Notice your breathing. Breathe at whatever pace feels natural. There's no need to alter it. Just enjoy the nourishment of your breath as it comes into your body and listen to the sound of your breath as you inhale and exhale. You may notice your feet are beginning to feel tingly or heavy. Just notice whatever sensations come up in your feet. Now you're going to scan your body. Notice your toes, The tops of your feet, The balls and soles of your feet, And your heels. Feel the sensations in your ankles and move up your legs to feel your calves and shins. Notice your knees, The front and back of your thighs, Your pelvic floor, And your bottom on whatever you're sitting on. Notice your hips and your lower back. Feel your low belly and torso. Feel your ribs expand as you inhale and notice your mid and upper back. Move your awareness to your upper back, Your chest, And your shoulders. Feel the back of your neck and your throat, The smaller muscles of your jaw, Behind your ears, And the back of your skull. Notice your cheekbones, Your eyes, Your eyebrows, Your forehead, And the top of your head. Now that you've scanned through your whole body, Imagine a magical golden elixir. It can be another color if that feels right for you. Imagine that this magical golden elixir is pouring slowly and thickly, Like honey, Down from the crown of your head. This elixir is magical because it sinks down through every cell and every muscle fiber and melts away any tension it finds. You don't have to do anything. The elixir does all the work. Let your mind follow this liquid down through your entire body, Lingering where you notice the most tension. You are simply being open to any relaxation that happens. You do not need to do anything. You are simply being open to any relaxation that happens. When the magic golden elixir reaches your feet, Let it drain down into the earth, Knowing it will be transformed into a positive energy, And that any tension it carried with it will be removed from your body. Now that your tension is cleared, I want you to imagine the energy centers of your body, Or chakras, Running in a line from your head to your tailbone. Using a gentle sound, Like a hum, You are going to tone for each chakra three times. You will move up from the root chakra to the crown chakra, Then go back down. I'm going to let you know the chakra and the tone, Then leave you space to hum the tone for three breaths. Let's begin. Starting with the root chakra, The sound is uh. The sacral chakra is oo. The solar plexus is oh. The heart is ah. The throat is ah. The third eye is eh. The crown is eh. And now you'll go back down the chakras. The crown is eh. The third eye is eh. The throat is eh. The heart is ah. The solar plexus is oh. The sacral chakra is oo. And finally, The root chakra is ah. Whenever you are ready and at the pace that feels right for you, Take a couple of deep breaths, Wiggle your toes and fingers, And slowly open your eyes as you bring your awareness back to the room. .