This meditation explores learning how to effectively relax the body so that we can calm the mind.
Let's get started by coming to a comfortable seat.
Allow your feet to rest flat on the floor and feel the connection with the ground.
Steady and stable.
Notice how your legs are rested on the chair.
Perhaps your back supported by the backrest.
Your spine nice and straight.
Imagining each vertebra stacked one on top of the other.
A soft tuck of the chin and the crown of your head reaching tall as if being pulled up by some invisible thread.
And if you haven't already done so,
Softly closing down the eyes.
Now from here,
Gently guide your awareness to the tip of the nose and simply follow as your breath flows in and out your body.
Knowing there's no need to force or change or manipulate your breath in any way.
Just allowing it to flow in its own natural rhythm and tempo.
Letting go of the need to do anything.
Simply allow this experience to be as it is.
Letting go of your tasks,
Chores,
Emails,
Meetings,
To-do lists.
Anything that does not serve you right now and settle into this moment.
Into your body.
Here.
Right now.
Now imagine what it would feel like,
Look like,
To be five,
Even ten percent more relaxed,
More comfortable.
To be totally,
Deeply relaxed.
Where would you notice that relaxation in the body?
What would it feel like?
Warm?
Heavy?
Comforting?
Just picture that for a few moments.
How relaxing it feels.
How perhaps your mind softens,
Becomes a little quieter and allow yourself to merge with that image of relaxation.
Drifting deeper and deeper.
Now I invite you to clench your fists into a tight ball.
Feel the tension build there.
What does it feel like?
Where do you notice this stress or strain?
See if you can tune into each part of the hands,
Palms,
Fingers that are engaged in this tension as you let the sensation rise for a little while longer.
Now in a moment I'm going to ask you to take a deep breath in,
Hold for a count of five whilst keeping the tension in your hands,
And then exhale whilst saying release in your mind.
And as you exhale release the tension from your fists.
Let your hands relax,
Fall easy,
Hang heavy,
Loose and limp.
Resting wherever is comfortable for you.
So together now,
Take a deep breath in through the nose,
Hold for one,
Two,
Three,
Four,
Five,
And exhale release.
Feel the stress from your hands fade away.
As the hands relax,
Become aware of those sensations of rest and relaxation.
What does it feel like?
Where do you notice those sensations of relaxation?
Become aware of the absence of tension.
Notice the sensations as you allow your muscles to soften.
Release,
Release.
So let's do that again.
Tighten your hands into a tight ball,
Clench and squeeze the muscles as you feel them all engage.
Allow the tension to rise for a few moments as we take a deep breath in,
Hold the breath at the top and exhale release.
Feel the tension flow out the muscles.
Notice those feelings that are there,
Feelings of ease,
Heaviness,
Warmth,
Relaxation.
And once again squeeze your hands into tight fists,
Hold as you tune into all of the sensations of tension you find.
Holding that tension,
Take a deep breath in,
Holding it at the top and then release,
Exhale.
Let the tension melt away,
Dissolve into nothing.
Become aware of the pleasant sensations of relaxation spreading into the hands and fingers.
Release,
Release.
Now allow yourself to rest,
Relax easy as you guide your awareness into the breath.
Breathing in and out,
Release.
And each time you softly repeat the phrase,
Release.
Feel those sensations of relaxation spread across the body,
Spread deep into the muscles,
The nerves,
Tissue fibres,
Cells of your being.
In and out,
Release.
Feel the tension dissolving,
Your forehead relaxing,
Your eyes resting gently,
Softly in their socket,
Your cheeks,
Tongue and jaw relaxed,
Hanging heavy,
Loose and limp,
Your head and face totally relaxed.
In and out,
Release.
And notice as the tightness in your neck,
Throat and shoulders completely dissolve,
Your shoulders drawing down the back of your body,
Totally relaxed.
Breathing in and out,
Release.
Your upper back and chest warm and relaxed,
The tension from your low back softening away,
Any tightness,
Any clenching in your stomach dissolving.
Feeling that deep relaxation even in the internal organs,
Enjoying a sense of pleasant relaxation.
Breathing in and out,
Release.
Feel your legs become heavy and relaxed,
Release,
Release,
Release.
Your whole body totally relaxed.
Continue relaxing each part of your body,
Dissolving any final tightness or residual tension that lingers.
Feel that pleasant wave of relaxation spreading deeper,
The whole body becoming warm,
Heavy,
Gratefully relaxed.
And notice how your body has slowed down,
Your breathing soft,
Your heart rate slow and steady,
Perhaps even sensing how quiet and still your mind has become,
Release,
Release.
Allowing your mantra to fade into pure,
Blissful relaxation,
Release.
Continue for a few more moments,
Softly echoing,
Release.
And noticing how your mind and body continue to respond.
And know that any time you feel a sense of tightness or tension creep into the body,
You can simply call upon this word,
Release,
And feel a wave of relaxation wash over you.
And so slowly allowing your awareness to gently expand into your body,
Into the room around you.
Taking a few deeper breaths as you wiggle your fingers and toes,
Roll your head from side to side,
Maybe reach the arms overhead and take a full body stretch.
And when you're ready,
Open your eyes,
Taking all of this calm,
Relaxed energy with you into the rest of your day.
