Emotional Release Meditation With Full Muscle Release

Hello everyone,

I hope you're having a beautiful day so far My name is Rose and I'll be leading you through our baggage releasing meditation today Now this meditation is for anyone who feels like they've been keeping hold of something for a bit too long now And that feels like it's time to begin to let go This baggage in our life could be a feeling,

A situation,

Or even an old version of yourself You know what is correct for your own unique situation And maybe if that baggage still feels a bit raw and tender Please don't feel the need to push yourself and release before the time is ready We're all on our own timeline.

There's absolutely no pressure here The goal today is to focus on releasing what feels right to let go of whatever that might be To start our meditation today.

We're going to do a full body scan Gabor Mate,

Who is a real favorite of mine,

Says that emotions get stuck in the body And I think this will ring true to many of you out there When we're not in a position where it's safe to express or even feel our emotions,

They sometimes don't get released from within us Instead,

According to Gabor,

They become stuck in the body They become that niggling tension in our neck,

In our lower back,

In our glutes and so on Sometimes they can even begin to become tension headaches or chronic pain For this reason,

We will begin our session today by releasing everything in the body first Before we move on to releasing anything that feels trapped in our hearts To begin,

Please lay flat on your back on something comfortable Like your bed,

A sofa,

A carpet,

Or even your yoga mat We're going to begin lying in Shavasana position With our legs a little wider than our hip width apart and our hands a little bit away from the body Allowing your ankles to roll to the side so you can fully relax your legs here Today,

We're going to make sure that our palms are facing down To feel grounded,

Rooted and safe in the environment around you Making sure that your shoulders are lowered and not raised near your ears And lastly,

If it feels comfortable for you,

Feel free to tuck your chin a little bit towards your chest If your eyes are not already closed,

Please make sure to close them now Beginning by taking a big breath in through the nose Holding the breath at the top And gently sighing that breath out through your mouth Four more cleansing breaths here Breathing in through the nose Holding Sighing out through the mouth Three more at your own pace now Inhaling Holding Sighing the breath out through the mouth Last big breath here Beginning now just to breathe in and out through the nose at your own pace Inhaling through the nose Exhaling through the nose If you can now,

Begin to slow your breathing Increase the time it takes for you to inhale And if it's accessible,

Find that comfortable pause between breaths The gap between the inhale and the exhale And as you exhale now,

Let the air release gently There's no rush here Nothing to do and nowhere to be No need to rush our breathing Just let your exhale whisper out as you feel your whole body decompress Focusing on your inhale And your exhale Moving our focus now onto the bottom of your body Focusing on your feet Without moving your feet,

Can you feel the sensation of the presence of your feet?

Your big toes Your little toes The soles of your feet Your arches How your feet lead into your ankle The sensations of your heel on the floor It might be tricky to feel a part of our body without the use of our sight or movement But focus on that subtle,

Slight sensation Where without seeing our feet,

We know that they're there Constantly supporting us An unsung hero in our modern age Breathing as we were before And this time,

Taking an extra large inhale And as you exhale,

Let all of the muscular contraction in your feet,

Toes and ankles let go With our exhales,

We're giving our body permission to rest We no longer need to use our body for this meditation All we need from our body for the next 15 minutes is to rest and release Inhaling And exhaling Hopefully your feet are feeling pretty relaxed now Bringing your focus up toward the sensation in your lower legs Feeling your shins,

Your calves pressing into the floor Your knees Are your knees engaged?

Feeling the energy whirling around your lower legs like cars on a busy street Your legs do an awful lot for you But now it's time to let them rest too Inhaling fully And as you exhale,

Releasing all of the tension from your shins,

Your calves,

Your knees All those tiny muscles around the knees,

Just letting go Exhaling and letting go Bringing your attention now to your upper legs To your thighs,

Your quads,

Your hamstrings,

Your hips,

Your glutes,

Your groin,

Your pelvic region Feel the energy rushing around this area Our glutes are the most powerful muscle in the body We hold so much energy and potential here And our pelvic region is responsible for creating new life and bringing it into this world What a powerful and magical part of the body It is also very common to hold tension in this part of our body In our glutes,

In our hip flexors,

In our psoas,

In our hips and in our groin Can you feel yourself holding any tension here?

Really focusing now,

It's a big part of the body We're going to take in a really big breath here And as we exhale,

We're going to focus on releasing every muscle in this part of the body Now don't worry if it doesn't work fully the first time Just keep going,

Big breaths in And as you exhale,

Release the tension further Until you feel your hips beginning to feel heavy,

Sinking into the floor Inhaling Exhale,

Releasing all of the tension in the muscles here Releasing our glutes,

Releasing our thighs,

Releasing our hips Just allowing the body to relax Relax Feeling your upper legs and hips fully relaxed And feeling your entire body now melting into the floor below you Everything feels heavy and lax If it feels comfortable,

Let your legs spill open Feel everything sink into the floor beneath you Don't worry,

The floor is there to support you You're safe here,

You can finally let yourself relax You're free to relax here It's your right to feel safe and supported by the earth underneath you It is your right to let yourself relax Well done,

You're doing really well It's sometimes not easy to give ourselves permission to let go of the tension we've been holding onto for so long now But you're doing really well You're doing something that's great and really positive for you Bringing the focus now onto the abdomen and the chest Do you feel how they rise and fall with each breath?

Can you feel how your rib cage expands to allow your lungs to breathe?

Can you feel the subtle sensations of the muscles between each rib And the skin around your chest stretch as you take in each nourishing breath?

Can you feel your belly button sink low into your stomach as you exhale?

What a beautiful body that allows us to breathe That cleans our air for us without us even trying Your body is supporting you with every single breath you take It wants what's best for you Inhaling deeply now Hold And with your next exhale release all of the tension from your entire front body Releasing any tension that you're holding onto in your abdomen,

In your chest,

Maybe in your organs,

In your stomach Let everything go as you feel your belly button sink further towards the ground Bringing your focus now onto your back Feeling the different sensations in your sacrum where your hips meet your lower back In your lower back,

In the middle of your back,

Around your ribs,

In your shoulder blades,

In your upper back,

In your traps And this sensation throughout your entire spine The back is an area of a lot of stress and tension for a lot of people out there This is very normal,

Don't worry But today we are letting our body know it's time to let go of all of that discomfort It's time to let go of all of the stress we've been holding onto in our back We can release whatever has been kept there Deep inhale And as you exhale now release all of the tension from your back Feel your back sink into the floor below you Imagining that the entire back is becoming flatter and flatter by the second Feeling more and more of the skin of your back pressing into the floor And let the floor hold your back with care and reverence Moving your focus now to your arms,

Your biceps,

Triceps,

Your elbows,

Your forearms,

Your hands Your right thumb,

Your right index finger,

Your right middle finger,

Your right ring finger and your right pinky Focusing now on your left thumb,

Your left index finger,

Your left middle finger,

Your left ring finger and your left pinky Imagining all of the energy whirling and swirling around these arms that permit us to do so much with our lives To create,

To work,

To love and to feel Inhaling deeply and as we exhale letting your arms release and let go Telling your arms and hands it is their time to rest and rejuvenate There's nothing else to do,

It's just time to relax Bringing your focus onto your neck Focusing on the front of your neck,

The sides of your neck,

The back of your neck Where your neck meets your shoulders and where the neck meets the bottom of your head Feeling any sensation here Do you feel tension in your neck?

Where exactly do you feel that tension?

Big inhale here and big exhale as we release all the tension from your neck Once again,

Maybe this might take a couple of goes,

That's okay,

We'll try again Inhaling and as we exhale imagining every single muscle release and smooth Feel your shoulders lower a little as the tension in our neck reduces Feel how your neck elongates as you loosen every single muscle here And finally,

Moving our focus onto our face Feeling if you're clenching your jaw,

Are you tensing the muscles around your mouth,

Around your eyes,

In between the eyebrows or maybe you're tensing your forehead How do your temples feel?

Potentially we've been in a facial expression we didn't even realise,

This is very common But it's time to release now Inhaling deeply and as we exhale,

Releasing the tension from your jaw,

Unclench your teeth Allow your tongue to sit comfortably in your mouth Releasing the forehead,

Feeling the skin stretch and release Weaken the focus of your eyes,

Feel the whole skin soften on your face Release the tension in your scalp as you exhale further,

Feeling every inch of your scalp release and stretch Now,

Feeling your whole body sink into the floor beneath you No tension left in your body,

No leftovers from occasions past,

No remnants left in the muscles,

No frown left on your face,

Just relaxation Well done,

It's hard to let yourself relax sometimes but you're doing really well We're going to move into the second part now if you feel ready Remember,

There's no pressure from myself and no pressure from you Do what feels good for you today,

It might be different than the you from yesterday and that's okay We're respecting our body and we're respecting our limits Bringing your focus now to your heart Maybe it feels a little heavy or maybe there's that nagging thing that we've been holding onto for a while still lodged in there It feels like it's been stuck there for a while,

Hasn't it?

I know,

We've all got something there that's just a bit more difficult to shake Now,

We can't force these things out but when we are ready and our body feels safe and calm,

Our headspace is right Then,

And only then,

We can begin to invite these things to leave It's incredible what can stay stuck inside us for such a long time Memories from childhood,

Things from heartbreaks long ago,

Maybe even patterns we've been repeating our whole life Events stay with us sometimes,

Even when we wish they wouldn't And that's okay,

It's natural,

We're all human here But,

Today it's time to say that we're ready to say goodbye to the things that are no longer benefiting us in our lives We can never forget,

After all,

Things,

Events,

They change us We learn,

We improve,

Hopefully we become better But,

We can choose to release the things that are no longer serving us We can choose to stop letting things control us We can choose to become even happier,

Even more full of love and kindness Focusing now on the heart beating in your chest,

Can you feel its rhythm?

Imagining that your heart is surrounded by a glowing golden light That is your essence,

That is your beauty,

And that is your light Nothing can ever,

Ever dim your light Seeing now,

The image of your heart begin to push something out of its centre Slowly,

Slowly,

Opening to push out a dark piece of coal The coal doesn't belong there,

The coal doesn't belong in your light Maybe at one time it was good,

But it's not helping you anymore Your heart doesn't want it Now,

Only you know what that piece of coal is for you Imagine now,

Picking up that piece of coal with your hands You can see it now,

Small and dark,

Held in between your fingers How strange to see this thing,

This thing that's been controlling you For such a long time,

So small,

So insignificant in your hands If it feels correct for you,

And it feels like time to let this thing go Imagine now,

Finding a plant pot full of abundant and brown soil You can plant the coal into the soil If that feels correct for you,

Imagine now Creating a hole with your fingers deep in the soil And putting that piece of coal deep,

Deep down into the plant pot Sprinkling the layers of fresh,

Moist soil over the top of the coal And leaving that plant pot now,

To the side We can never fully remove the coal from our existence Our past happened,

But we can choose to stop carrying it around with us And maybe this coal in the soil grows into something beautiful Like a plant,

Or a lesson,

Or a way we've changed for the better It coexists with us,

But we don't need to keep it inside of us anymore We don't need to give this thing power over us anymore We can move on from this,

We can move forward and grow in ways that are more beautiful than you can even imagine right now Your heart is so full of light,

And love,

And beauty You are light,

And love,

And beauty You are loved,

You are loved If you feel yourself getting emotional,

Feel free to release it If you need to cry,

Cry It's just your body releasing,

Like you release the tension in all your muscles It's normal,

And it's good for you It's time to let yourself feel No shame,

No resistance Just let yourself feel You're safe here,

You're protected here You can feel,

You can feel Returning our focus to our breathing now Feeling how powerful our body is How powerful our breathing is How powerful our heartbeat is And how powerful you are Remember,

We can all heal in our own time You're powerful,

You're strong,

And you can do this You are light,

You are love,

And you are beauty Breathing in,

And breathing out Like the ebb and the flow of the ocean If you feel ready,

It's time to return back to the world around us Focusing in on any noises you might hear around you Maybe your neighbours,

Maybe the wind through the trees Maybe the appliances in your home It doesn't matter what the sound is,

No matter how pleasant or negative we may think it is It's making up the symphony of our existence But just focusing on the noise And focusing on returning back to your world Beginning to wiggle your fingers and your toes now Bringing sensation back into the body You are safe in your body Returning back to the world around you You've done so well today to let yourself feel,

Heal,

And release Remember,

It's not always easy,

But it is always worth it You are worth investing time,

And energy,

And love into If this meditation brought up any heavy feelings,

Please remember to speak to someone trusted around you Whether it be trusted friends,

A partner,

Family members,

Or a therapist Please remember,

We're never alone,

Even if sometimes it may feel like it The universe is there,

It is protecting you,

And it is on your side If you feel ready now,

It's time to open your eyes and let the love and light into your life Hopefully,

At the end of this meditation you feel a little lighter Like that thing that's been stuck in your heart has shifted a little You're ready to continue the day a little differently than normal A little more positively,

And with more hope in your heart As you do go on with your day today,

I hope it brings you peace,

And love,

And light Best wishes,

Rose