Meditation for Relaxation
Please join me in this delightful meditation focused on relaxing your entire body.
Settle in….close your eyes…..and enjoy.
Audio Transcription:
Welcome….
Today we're going to do some deep relaxation.
I invite you to close your eyes and start to settle into your space…..starting off by taking the deepest breath you've taken yet today….inhaling deeply….. and exhaling…..letting it all go…..
Nowhere to go…nothing to do except to be in this very moment in time….
Putting away the to-do lists…..anything that's on your mind….
Remembering that as we meditate, there is no right or wrong, and it is totally normal for thoughts to come into your mind….and when they do, just noticing them. And then coming back to your breath or to the sound of my voice….
Let's take a minute and just soften the brow….relaxing the muscles,
Feeling your eyes getting heavier… feeling the jaw go slack….dropping the shoulders down
and back….feeling the relaxation flowing through your body.
And now I invite you to bring your attention down to your toes…
We're going to take some time on each of the parts of the body that I invite you to notice and just become aware of what is there…
So, bringing your attention to your toes on both feet…just noticing them….noticing if there are any sensations, and it's okay if there aren't….just being.
And then moving your attention to your feet and just noticing the bottoms of your feet…the tops of your feet…the inside of the inner step of your foot and the outside of your foot….just noticing what is there to be noticed….
And then moving your attention to your calves and your shins…noticing the volume perhaps that they take up…just becoming aware of them in whatever may be present for you as you notice them.
Then moving your attention up to your thighs….again, just noticing….noticing the space, the volume, any sensations that you may feel…..no right or wrong, just remaining relaxed…..breathing in, breathing out, moving your attention now up to your pelvis, your hips, that entire area……noticing the space inside of this area. Noticing if there are any sensations for you to feel….
And now moving your attention up to your belly…..softening the belly, letting it relax…..just noticing what is present for you….
Sometimes in the belly, you may notice more than you did in your toes….sometimes there are noises or sensations that you may feel here….just noticing…again…no right or wrong…
Moving your attention now up to your chest, feeling into the space inside of your chest……noticing what is there to be noticed….and perhaps you feel your heartbeat or you are aware of it… perhaps taking a moment to thank your heart for beating so faithfully and keeping you alive.
Moving now to your back….just noticing… perhaps starting with your lower back…seeing what is there to be seen or felt or aware of…
And then moving to your middle back again…just noticing….
And then moving to your upper back….
And now moving your attention to your shoulder area….perhaps even just noticing the space from shoulder to shoulder…knowing that this is an area that we can hold tension in….so if you feel any tension….it's just an invitation to relax just a bit more and soften that area….
And then moving your attention down through your arms….again, just noticing the space and the volume inside of your arms…..noticing and becoming aware of whatever is there to be noticed and aware of…
Moving your attention down into your hands and your fingers…perhaps noticing the space between your fingers on each hand….perhaps tuning into the palms of your hands or the back of your hands….perhaps even noticing your fingernails….just noticing….
And now moving your attention to your throat to neck space….feeling the volume in this area….noticing what you notice….is it tight? Is it loose? Is there nothing to notice? No right or wrong….
Moving your attention now up to your head…. noticing your scalp…just becoming aware of it….just noticing….noticing your forehead…. your eyes… your nose… perhaps even your ears….
Perhaps bringing your awareness to your mouth and your lips and your tongue…. just being aware of whatever is present…..
And now, taking a moment to bring your attention to your entire body from head to toe….just noticing if there are any areas that speak to you or want attention… If so, just tuning in….perhaps relaxing an area that may feel tight…..or just being aware of whatever there is to be aware of…..just thanking your body for all that it does day in and day out….
And now starting to come back to the present moment… still with your eyes closed…..feeling the surface beneath you….hearing any sounds in the room around you….
Slowly wiggling fingers and toes…perhaps shrugging your shoulders or stretching in any way that feels good to you in this moment…..and ever so slowly….and only when you're ready…opening and closing your eyes….
Thank you so much for being here with me today. And as always, remember that true peace is always just one breath away.
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