Welcome to episode 5 of Peace in My Pocket Meditation Podcast.
I am Shireen and I am guiding you through your meditation today.
In our last episode I spoke about letting go and how important it is for us to release built up tension and stress in the body.
And today we take that deeper into a body relaxation exercise whereby we will slowly let go of all the tension in our body so that we can clear out any emotion and energy from our cellular memory.
Very often we don't realize that we are holding tension in our body.
So this is one of my favorite meditations I do a few times a day to relax,
Release and recharge myself and my energy.
So get comfortable either sitting down or lying down and let's begin.
Closing your eyelids gently.
Focusing on that space behind your eyelids.
Bringing your awareness fully into the now and into this present moment.
Observing what is in that space behind your eyelids.
Our mental screen.
This is like your own internal movie screen where you can close your eyes and instantly watch and observe what is on your screen.
And as you are focusing on that space become aware of what is on your screen.
There may be complete darkness,
Lights,
Shapes,
Different colors.
There may be lots of movement or it may be completely still.
Simply observe what is on your screen.
And just watch those moment to moment movements.
Allowing yourself to come fully into the now.
Allowing your brain and your mind to fully focus.
And as you are focusing on that space allow yourself to journey into your body.
Taking your focus internally into the body.
And become fully present with how your body feels today.
Just scanning through the body.
Become present with how the body feels today.
Noticing if there is any tension or tightness that you are unaware of.
And as you are traveling through your body locate your breath.
And just feel the gentle flow of the inhale and exhale breath.
Feel your inhale breath through your nose and your exhale breath out your mouth.
Feel the movement of your breath through your nose.
Feel it behind your throat.
And feel it gently leaving your lips.
And just feel the movement of your breath as it rises up your body.
And how it flows down your body on the exhale breath.
And trace your breath up and down your body.
And you can feel that flow moving up your body and moving down your body.
And keep your mind focused on your breath.
If at any stage you get distracted just come back to flowing with your breath.
Feel your breath in your belly.
Deep in your belly.
Pushing your belly in and out.
Expanding and releasing the belly.
Feel a lightening in the belly from your breath.
Feel your breath in your chest.
Moving into your chest.
Feel a lightening in your chest.
A softening.
And feel your breath in your throat.
Feel your breath moving gently through your throat.
And feel the depth of your breath as you become aware of your exhale breath.
Pushing your exhale breath all the way out.
We want to extend the exhale breath all the way so we are completely emptying our lungs before we take our next inhale breath.
Inhale slowly.
Completely exhaling out.
Moving to the full completion of your breath.
Feeling the lungs completely empty and then taking your next inhale breath.
The inhale breath allows oxygen into the body.
And the exhale breath eliminates any carbon dioxide out the lungs.
And we want to completely release our lungs.
And as you're exhaling focus on letting go and with every exhale breath soften your body more and more.
Feel your body sinking deeper into your chair.
Or deeper into the surface below you.
Feel the body releasing and relaxing.
Letting go of tension in the body.
Letting go of thoughts in the mind.
Letting go of emotion.
Letting go of stress.
Letting go of toxins with every exhale breath.
Completely clearing the body with your breath.
And just feeling the body completely soften.
Bring your awareness to the top of your head.
And soften around the top of your head.
Feel the mind soften.
Your scalp.
Soften around your forehead.
Notice if you're holding tension along your brow line.
And completely soften.
Soften around your eyes.
And around your cheeks.
Become aware of the two hinges on the side of your face.
And just notice if there's any tightness in the jaw.
And completely soften your jaw.
Separate your teeth slightly.
Just your tongue on the roof of your mouth.
You may want to swallow a couple times to really help soften your jaw.
And just feel the whole jaw relax.
And as you're softening the jaw.
Soften your neck.
Feel the muscles around your neck completely soften.
As your neck softens.
Relax your shoulders.
Feel your shoulders dropping away from your ears.
Feel a lightness on your shoulders.
Feel any tension or burden on your shoulders lifting off.
Like a hot air balloon lifting up into the sky.
Releasing any tension on your shoulders.
And feel that lightness.
Feel the lightness now all the way down your arms.
As you feel a beautiful tingling sensation.
All the way down your arms relaxing your muscles.
All the way down into your hands.
Ensuring your palms are open and relaxed.
And just feel that tingling in your hands.
Letting go of whatever the body is holding on to.
Bringing your awareness now to your chest.
Relax your chest.
Feel the softening around the heart and the lungs.
Releasing any tension in your chest.
Tension that you may not be aware of.
Softening the body.
Softening the armor.
Really letting go.
Softening all the way down the front of the body into the belly and push your belly out.
Creating a great Buddha belly.
Just feel your belly relaxed,
Softened and release any tension in the belly.
Release any tightness.
Release any emotion.
And feel your body softened.
Feel the lightness around the organs in your belly.
Nice and relaxed.
And bring your awareness now to your spine.
And from the base of your neck slowly focus all the way down your spine.
Softening into each and every vertebrae.
Imagine your breath like water flowing down the side of a mountain.
Flowing into each and every vertebrae.
Softening into each vertebrae.
Relaxing.
Relaxing any nerves.
Dissolving any tension.
Letting go of emotional build up along the spine.
And feel your whole spine relax.
All the way from your upper back through to your middle back.
All the way down through your lower back.
Soften all the way down through your pelvis.
Releasing the glutes.
Release any tightness in the glutes as you feel your body weight becoming heavier and heavier.
And yet lighter and lighter.
Soften all the way down your legs.
Around your knees.
All the way down through your lower legs.
Around your ankles.
All the way down through your feet.
And feel a beautiful tingling at the base of your feet.
And just feel your body completely relaxed and calm.
Your body feels like an open vessel.
Completely clear.
And the only thing you can feel moving through your body is your breath.
And feel your breath moving now all the way from the base of your feet all around your body.
And just lift your breath from the base of your feet all the way to the top of your head and all the way down again.
And feel the softness in your body.
Relaxed.
Released.
Recharged.
Come back to focusing on that space behind your eyelids.
Notice how it feels lighter and brighter.
Feel the stillness and the softness in your body and in your mind.
Hold the stillness for a couple breaths.
And when you're ready,
Slowly open your eyes.
