Progressive Relaxation Meditation

This is a progressive relaxation meditation.

So take a moment and make sure you're in a comfortable position.

And if you're feeling safe and comfortable,

Go ahead and close your eyes.

And keep your eyes closed until I tell you to open them.

Very good.

And now you can just let your body relax.

Just relaxing in a nice easy way.

Becoming very comfortable.

And now I'd like you to take a really deep breath and hold it.

Now let it out very slowly.

Nice and slow.

Now I'd like you to take another breath,

A good deep breath,

And slowly let the air out.

Excellent.

One more time now.

I'd like you to take one more good deep breath and hold it.

And slowly let it out.

And you can already feel your body begin to relax.

And you can let that feeling of relaxation,

That warm wonderful relaxing feeling,

Drift down all the way down to your feet.

You can feel your feet as they become loose and relaxed and limp.

And now you can let this warm easy relaxing feeling flow upwards into your ankles.

And you can let your ankles become loose and relaxed.

And from your ankles you can let this comfortable relaxation flow up to all the muscles in your calves.

Large and small muscles.

And now into your knees.

And into your thighs and legs,

Relaxing more and more.

And let this relaxation move into your hips.

Let them become more and more relaxed.

And now into your abdomen.

With each breath you exhale,

Let yourself become more and more relaxed.

Just let it go.

Just let it all go.

More and more now.

Let this feeling of relaxation,

This warm wonderful feeling,

Let it gently flow up the muscles of your back.

You can feel them relax now.

Let all the muscles in your back go loose and limp,

Just like a ragdoll.

And you can let this relaxation flow up into your shoulders now.

Letting go of all the weight and heaviness,

Up and over and through your shoulders and down into your chest.

When you exhale,

All the muscles in your chest can just relax.

All the muscles relax deeper.

Now let this warm relaxation flow down.

Down your shoulders and into your elbows.

And down your elbows,

Into your hands.

And down your hands and into your wrists.

And from there down into your fingertips.

Let it guide you deeper and deeper relaxed.

Just letting everything go more and more.

Let that wonderful feeling of relaxation flow up the muscles of your neck.

Relaxing all the muscles of your neck.

Going loose and limp like a ragdoll.

Let the feeling of relaxation flow into your head.

Now let that feeling flow over the top of your head and down,

Down into your brow.

Let all the muscles in your forehead relax.

Let your eyebrows relax.

Let all the muscles in your eyes relax more and more relaxed.

You can feel the muscles around your eyes relax and in your cheeks those muscles relax as well.

And the muscles in your chin,

Let them relax more and more.

If you notice your teeth are clenched,

Unclench them now.

Just let your jaw relax.

Let it go.

Let it go slack.

Let it all go.

More and more becoming deeper and deeper relaxed.

Now I'm going to count from three to one.

And on each count let yourself relax more and more.

Going deeper and deeper relaxed.

Three,

Going deeper and deeper.

Two,

Deeper relaxed and deeper relaxed.

One,

So deep now,

So comfortable and relaxed.

Just letting yourself go more and more.

Now any noises you hear other than my voice will not disturb you in any way.

In fact,

Every outside noise helps you go deeper and deeper relaxed.

Letting go more and more completely.

These noises are natural and are supposed to be there.

They are there to help you relax more and more.

Deeper and deeper.

Now I'm going to count down from five to one.

And on each count you can relax more and more.

Like the relaxation just doubled through your entire body becoming twice as relaxed.

Five,

Relaxation is starting to double.

Four,

Very comfortable and relaxed.

More and more relaxed.

Three,

Relaxation doubling more and more.

Two,

Almost double now in your entire body.

One,

Relaxation has now doubled in your entire body.

Every nerve,

Every muscle,

Every tissue relaxed.

More and more relaxed.

Letting go deeper down,

Further and further.

Now I'm going to count down from five to one again.

On each count you can relax further and further.

Until you've tripled your relaxation.

Five,

Relaxation starting to triple in your body.

Four,

Relaxation tripling more and more.

Three,

Very comfortable,

Very relaxed.

Two,

Relaxation almost tripled now in your body.

One,

Relaxation has now tripled in your body.

Every muscle,

Every tissue,

Every fiber in your body tripling its relaxation.

Just really letting go.

Loosening up,

Relaxing more and more.

Very limp and relaxed.

Your body feels perfectly comfortable.

All discomforts are now gone,

Completely gone from your body.

All your organs,

All your glands are functioning perfectly now.

The whole body is functioning perfectly.

Letting this relaxation heal every tissue,

Every fiber,

Every cell.

Just letting go,

Letting yourself go more and more.

You will be aware of your surroundings in a pleasant way.

You may hear sounds in the background,

But those sounds will not disturb you in any way.

They will make you more and more relaxed.

The only sound you need to pay attention to,

The only sound you will be interested in,

Is the sound of my voice.

And that sound,

My voice,

Helps you relax even more.

So visualize or sense or feel or imagine a beautiful light coming in through the top of your head,

Beginning to spread down your body from above to below.

A beautiful,

Powerful,

Healing light.

Glowing beautifully in the light,

You choose the color or the colors.

This light is connected with the light above and around.

A divine light,

A powerful light,

A healing light because it heals every cell,

Every fiber,

Every tissue,

Every organ of your body,

Restoring all the cells to the normal,

Healthy state.

This is a deepening light because it will bring you to a deeper level of peace and relaxation.

Allow yourself to go even deeper now,

Even deeper.

Visualize or feel or sense or imagine the light beginning to slowly spread down from the top of your head,

Down past your forehead and behind your eyes.

Smoothing out the muscles of your eyes,

Beneath your scalp,

Relaxing and smoothing those muscles,

Beneath the deep bones and muscles of your face,

Deepening your state and relaxing you even more.

As it smoothly spreads into your jaw,

Relaxing the muscles around your mouth.

And you feel more and more peaceful and relaxed,

Calm and tranquil.

As this light spreads down from your jaw into the back of your head and into your neck,

Completely filling up the muscles,

Nerves,

Spinal cord in this region with the brilliant bright light.

In your throat,

It smooths the lining of your throat,

Getting rid of irritation.

And you go even deeper.

You are more peaceful,

More serene,

More relaxed.

Getting rid of all aches and pains and illness as the light spreads into your shoulders and down your arms.

Healing and relaxing every muscle,

Every nerve,

Every fiber and every cell of your body as it reaches your hands and you go even deeper.

And now you can see or feel the light spreading down from your shoulders into your back and your upper chest.

Completely relaxing the nerves in the upper back and the spinal cord.

The entire spinal cord now including your brain glowing with the light,

Extending out through all the nerves in your body,

Reaching everywhere.

And you are feeling so peaceful.

And it flows into your chest,

Filling your lungs,

Glowing beautifully in the light,

Healing.

And it feels your heart,

Healing your heart and releasing the beautiful energy which is stored in your heart.

And your heart is gently pumping the light throughout every blood vessel of your body so that it reaches everywhere.

And you feel so peaceful,

So deeply relaxed,

So serene,

So calm.

Focusing on my voice,

Letting all other noises and distractions only deepen your level even more as they fade away.

And the light is flowing into your stomach and abdomen.

Filling up all your abdominal organs and healing them.

And relaxing the nerves and the muscles of your stomach and abdomen.

And this light is flowing through your hips and down both legs.

This beautiful healing,

Deepening,

Relaxing light is healing every cell,

Every fiber of your body.

Getting rid of all illness and restoring every tissue,

Every cell,

Every organ to a normal,

Healthy state.

Now the light is reaching all the way down to your feet and your toes.

So that your entire body is filled with the light.

And you feel so peaceful now,

So tranquil,

So serene,

In a deeper and deeper state.

And this light fills you so much that it completely surrounds the outside of your body as well.

As if you were in a bubble or a halo of light.

And this light protects you.

No harm can come through this light,

Only goodness.

Only positive,

Loving energy.

And the light heals your skin and outer muscles and deepens your level even more.

And you feel very,

Very peaceful now.

Very calm.

In a few moments I'm going to count backwards from 10 to 1.

With each number back let yourself go even deeper.

So deep that by the time I reach 1 you're in a state of deep peace,

Tranquility,

And relaxation.

So deep that by the time I reach 1 your mind is no longer limited by the usual barriers of space or time.

So deep that you can experience all levels of your multi-dimensional self.

So deep that you can remember everything.

Every experience you have ever had.

You can remember everything.

I'm going to count now.

10,

9,

8.

Going deeper and deeper with each number back.

7,

6,

5.

Deeper and deeper and deeper.

4,

3.

Very,

Very deep.

So peaceful.

So calm.

So relaxed.

2.

Nearly there.

1.

Now you're in a deeply relaxed state.

Very much at peace.

And in this beautiful state of peace and relaxation imagine or visualize or sense yourself walking down a beautiful staircase.

Feeling the steps under your feet.

The banister and railing on your hand.

You're walking down,

Down into the deepest recesses of your mind.

This is a place where there is no time.

And a place of connection.

And of oneness.

A place of wisdom.

And you can remember everything.

Walking down,

Down.

Deeper and deeper.

Down,

Down.

Each step increasing the depth of your level even more.

And as you reach the bottom of the stairs in front of you is a beautiful magnificent garden.

A garden filled with beautiful plants and flowers and trees and grass and water and benches and places to rest.

A beautiful place with a sweet scent in the air and the sound of birds in the trees.

A place of your dreams.

Safe and serene you go into this garden.

And here your body can completely rest and continue to heal itself.

As you go deeper and deeper your body will refresh,

Recuperate and rejuvenate.

Continuing to heal and fill with the beautiful energy so that later on after you awake you will feel wonderful.

Filled with beautiful energy,

Refreshed,

Renewed and complete control of your body and your mind.

In this garden the deepest,

Deepest levels of your mind can open up.

You can remember everything.

Don't worry what is imagination or fantasy or actually memory.

This is all coming from your mind.

It is all important.

It is all from you and it is for you.

And it may be a mixture of all of these things.

It is there for your healing.

So in this garden of unconditional love and acceptance imagine a wise and loving being comes to join you and you can communicate with this being whether through words or symbols or images or thoughts and feelings.

It doesn't matter.

You can ask a question and listen for the answer.

You can ask for what you need.

It does not matter whether this is a guide,

A friend,

A reflection of your higher self or something else.

Listen for the wisdom.

Feel the peace and the love.

Listen for the answers.

Whenever you need this communication you can be there.

You can always come back to this garden whenever you want.

If you are in a safe place where you can close your eyes then you can close your eyes and take a few deep breaths and fill yourself with the light and bring yourself back into this garden and you will be there.

If you are in a situation where you cannot close your eyes just take a few deep breaths and immediately you will feel the peace,

The relaxation,

The serenity of the garden.

And even though you stay in complete control,

Alert,

Awake and full control of your body and mind you will still be filled with peace and understanding calmer and more joyful than before.

So take a moment to take in all the beauty and the unconditional love that is present in this garden,

This sanctuary,

This safe place.

It is yours and you can return whenever you like.

That's very,

Very good.

Now in a moment I'm going to count from one to ten and on the count of ten you will become wide awake,

Feeling wonderful all over,

Just as though you've had a very nice nap.

A nice sleep you will feel truly relaxed.

You will feel the peace of mind.

You will feel the peace of mind.

A nice sleep you will feel truly rested and rejuvenated.

And any time you do anything like this it will always be an enjoyable experience.

And you will find that every time you do this it will be easier and easier.

Now follow me up as we go and you will be wide awake,

Feeling wonderful.

So becoming more aware of my voice I'll start to count from one to ten.

At the count of ten you will be completely refreshed and feeling great.

One,

Feeling yourself firmly in the present,

Breathing a little easier.

Two,

Becoming aware of your physical body,

Begin moving your legs and arms because you've focused on yourself now and you're beginning to wake up.

Three,

Feel the blood coursing to your extremities.

Four,

You may wish to move your hands and wiggle your toes.

Five,

You're becoming aware of the sounds in your room,

You're aware of the sounds outside the room.

Six,

Realize that you have done so well and know that you will remember what you have accomplished.

Seven,

You're coming up very slowly,

Very nicely now.

Eight,

Feeling re-energized.

Nine,

Amazingly revitalized.

Ten,

Slowly open your eyes,

You are wide awake,

Alert,

Feeling refreshed,

Feeling great,

In complete control of your body and your mind.

Namaste.