Body Awareness Meditation: Letting Go Of Tension

Welcome to this body awareness meditation to help you relax,

Soothe your body,

Release tension and restore a sense of calm within you.

Sometimes all it takes is relaxing the body to feel more calm and serene and overcome whatever sense of anxiety is holding you back either in the day or night.

So before we begin,

Find yourself seated comfortably on a chair or sofa or couch.

You may lean against the backrest or just ensure your back is upright without being too rigid.

Ensure that your hands are comfortably by your sides or snugly against each other.

Whatever is most comfortable for you.

And now as we begin,

I'd like you to take a deep breath in through your nose as deep as you can.

And slowly exhale.

And as you exhale,

Let out some of that tension from earlier today.

When you're fully exhaled,

I want you to pay attention to your body.

Notice how your body feels.

Explore any sensations that are currently present in your body.

Take a few moments.

Where are they coming from?

I want you to explore these sensations with a sense of curiosity.

Let's start with the very top of your head.

The crown of your head.

Just take note of how it feels.

Notice any sensations that may be coming from the top of your head and explore them.

Let's move down now to your forehead.

Just relax your forehead.

Relax your eyebrows.

Let your eyeballs relax further as they fall a little heavier.

Notice how your nose feels.

And if possible,

Relax your nostrils.

Pay attention to your cheekbones.

Relax your cheeks and just relax your jaw.

Let your jaw hang low.

We tend to hold a lot of tension in our jaw when we feel agitated or stressed.

So it's important to build a habit of always checking in with your jaw and relaxing it when possible.

Your entire face is now relaxed.

That's a good start.

Now I want you to just pay attention to your neck.

How does your neck feel?

Is there any tension?

Discomfort?

Whatever it is,

Just examine it for now without any judgment.

If thoughts creep in,

That's perfectly normal.

Just take note of those thoughts and notice what happens when you do.

And when you're ready,

Just go back to noticing how your neck feels.

I'd like you to now very gently just rotate your neck very slowly and gently.

It doesn't matter whether it is anti-clockwise or clockwise,

But just rotate it very gently.

And I want you to notice the muscles in your neck at work.

Notice every little movement.

And as you do so,

Simultaneously,

I'd like you to ensure that every other part of your body is fully relaxed.

So your goal is to only have your neck muscles working,

While every other muscle in your body is relaxed.

Very slowly rotate your head.

And now turn your head to the left and notice how the muscles contract as you do so.

And again,

Very slowly,

When you're ready,

Turn your head to the right.

And again,

Just observe.

Observe the muscles.

And ensure that every other muscle in the process is relaxed.

Explore the movements in your own way.

I'll give you a few moments to do so.

Remember to relax your jaw and your forehead and every other muscle in your body as you very slowly move your head left and right.

Well done.

You may now comfortably position your head as it was before.

Just try to relax your neck muscles.

I want you to now just notice your shoulders.

Notice how your shoulders feel.

If there's any tension anywhere in your shoulders.

Let's start with your right shoulder.

I want you to rotate your right shoulder in very slow motion.

Very slowly.

And as you do so,

Just notice the movements of the muscles of your shoulder.

Notice the muscles at work.

Feel your muscles working very slowly.

And again,

As you do so,

Ensure that every other muscle in your body is fully relaxed.

Take your time.

Absolutely no rush.

Relax your whole body except for the muscles in your shoulder.

Well done.

You may now relax your right shoulder.

And now just move to your left shoulder.

I want you to again rotate your left shoulder very slowly.

Whichever direction resonates with you.

And just notice the muscles moving.

And as you do so,

Ensure every other muscle in your body is fully relaxed.

I'll give you a few moments.

Do so at your own pace.

Well done.

You may now relax your left shoulder.

I want you to now just notice your right elbow.

And relax your right elbow.

Relax your right wrist.

Just relax your right set of fingers.

Your entire right arm is fully relaxed.

Let's switch to the other side.

Relax your left elbow.

Notice how your left wrist feels.

Relax that too.

And just try relaxing your left set of fingers.

And your whole left arm is fully relaxed.

Before we proceed,

I'd like you to take a deep breath in through your nose.

Slowly exhale in your own time.

Just relax your muscles as you exhale.

Well done.

I want you to now just notice your chest.

Very briefly notice the movements of your chest as you breathe in and out.

Your chest rises when you breathe in and falls when you exhale.

Just pay attention to those movements without trying to change anything.

You're merely observing the movements of your chest.

Notice how it feels.

The sensations associated with those movements.

How the skin stretches as the chest expands.

Well done.

Remember that if thoughts seep in,

That's perfectly normal.

You just take note of those thoughts and then gently go back,

Feeling the movements of your chest as an observer.

And now I'd like you to just relax your chest muscles.

Notice your shoulder blades.

How do they feel?

Just relax your shoulder blades now.

Let's move down now to your belly.

Just pay attention to the movements of your belly.

How your belly inflates when you breathe into it and deflates when you breathe out of it.

Notice how it feels when the air fills your stomach like a balloon.

And then notice how the air leaves your belly.

Just follow this movement.

And now just relax your abdominal muscles.

Let your belly stick out.

Notice your lower back.

Notice how it feels.

Is there any tension or discomfort in your lower back?

Or any sensation?

It doesn't have to be a bad one.

Just explore that for a few moments.

Well done.

I want you to now just notice your buttocks,

Seated against the surface.

Notice how your buttocks feels.

Just relax your gluteus muscles.

Notice how your pelvis feels.

See if you can just relax your pelvic region as well.

Let's pay attention to your thighs and hamstrings.

How do they feel right now?

Are there any sensations coming from your legs?

Specifically your thighs and hamstrings.

Whatever it is,

Just explore and examine those sensations.

Let's pay attention to your right thigh,

Hamstring and knee.

I want you to move your right leg left and right.

Just swing it left and right.

Very,

Very gently and subtly.

The movements can be extremely subtle.

No need to worry about big swings.

Just very subtle swings.

I want you to notice the muscles moving your right leg left and right.

Just notice that and as you do so,

Simultaneously ensure that your entire body is fully relaxed.

The only muscles that are moving now are those of your right thigh.

As it swings left and right,

Very subtly,

And every other muscle is relaxed.

Try focusing on that for a few moments.

Relax your entire body except for your right leg.

Well done.

You may now relax your right thigh,

Hamstrings and knee.

Just notice your left thigh and hamstrings and your left knee.

Like you did before,

Very gently,

Just swing it left and right in the most subtle way possible.

And all you're doing is noticing how the muscles work as you do so.

Left and right.

And as you do so,

Ensure that every single other muscle in your body is fully relaxed.

While you're doing so as well,

Just double check the jaw or the forehead.

Ensure that your face is relaxed.

Good to do it every now and then.

Keep swinging your left thigh,

Hamstring and knee left and right.

Noticing the muscles work on these subtle movements while every other muscle in your body is relaxed.

I'll give you a few more moments to just focus entirely on that.

No other muscle is working except for your left thigh and hamstring.

Ever so slightly.

When you're ready,

In your own time,

Just relax your left thigh and hamstring.

Notice how your left knee feels.

Just relax your left calf.

Relax your right calf.

Notice how your right ankle feels.

If there's any discomfort or sensation,

Just observe it.

Examine it.

Embrace it.

And now I'd like you to very gently and softly just rotate your right ankle.

So just raise the sole of your foot a little bit.

And then you may plant it back or rotate it sideways.

And notice the muscles in your ankle working.

And this can be a little tricky,

But in the meantime,

Try to relax every other part of your body.

Ensure that your entire body is fully relaxed as you focus entirely on the muscles of your right ankle.

This can be challenging,

But over time it will get easier.

And now just relax your right ankle and switch to your left ankle.

Raise the sole of your left foot and gently plant it back.

And now rotate it a little bit and examine the muscles in your left ankle,

Rotating it in whichever direction you choose.

And again,

As you're doing so,

Ensure that every other muscle in your body is fully relaxed.

Do the best that you can.

That's all that matters.

You don't have to get it perfect.

All you have to do is notice those muscles in your ankle at work while simultaneously relaxing your entire body.

And now you may relax your left ankle.

Relax your left set of toes and your right set of toes.

I want you to just ensure that your entire body is relaxed.

Again,

Just check in with your jaw and your forehead and follow through.

Scan your entire body when you get a chance.

Let's take a deep breath in,

As deep as we can,

And slowly,

When you're ready,

Exhale.

And now you may gently either open your eyes or stay there,

Remain,

Seated or lying down,

And embrace the stillness,

The comfort,

This pure sense of relaxation that we tend to not feel as often as we should these days.

And enjoy it.

You may go back to this meditation whenever you feel like you need to relax your body.

I want to wish you an amazing rest of your day or night.

I'm sending you lots of love from here in Australia.

Thank you.