Thank you for tuning in to this decompress after work and guided relaxation,
I know your
time is precious so we'll try to keep this recording just around or slightly above the
10 minute mark.
So I invite you now to find a comfortable position,
I recommend you lie down for this
one,
You may like to lie down on the bed,
On the couch or on the floor,
It's entirely
up to you,
Just make sure you're comfortable and you'll be undisturbed for the next 10
minutes or so.
So settle into that position now,
Close your eyes and let's begin the practice.
So we'll get started with a breathing exercise and this is just to help release any obvious
stress tension in the body or in the mind.
So I'll get you to take a deep breath in through the nose now,
Fill the lungs,
Then
breathe out through the mouth with a big sigh,
Releasing any tension,
Any frustration.
And again a deep breath in through the nose,
Fill the lungs nicely,
Deep breath out through
the mouth with a sigh,
Do a couple more of these,
Deep breath in,
Filling the lungs,
Big sigh,
Exaggerated if you like,
And one more,
If there's anything you need to think
of that you're carrying from work,
Let it out with this last sigh.
Very nicely done,
Now you can let the breath return to just a completely natural breath,
No further control of your breathing,
Just let the breath come and go in it's own rhythm.
And we're going to take a systematic scan through the whole body,
Paying attention to
the body part by part,
And deliberately,
Intentionally relaxing and releasing each
part of the body,
Letting go of the tension,
Letting go of any stress,
Anything you may
still be carrying from your working day,
So let us begin this now.
So take your attention down into your feet,
Specifically into the toes,
And see if you
can become aware of the toes,
And we'll start with the big toes,
The big toes of the left
and right feet,
Can you feel them,
Can you detect their presence,
Can you release,
Can
you let go of any tension,
And then do the same for all the little toes,
Both feet,
Can you feel them,
Can you light them up with your awareness,
And then let go of any noticeable
tension there,
And if you don't feel any tension,
Just continue to feel the sensation in the
toes,
And now we'll do the same for the arches of the feet,
Can you feel them,
Is there room
to release and let go of any holding,
Letting go of the tension accumulated from your working
day,
And just release and let it melt away now,
Doing the same with the arches of the
feet,
Relax and release,
As you feel that relaxed conscious awareness flowing into the
heels,
Softening tension,
Deepening the feeling of relaxation in the body,
Now feel that relaxation
flowing up into the ankles,
Releasing any tension,
Soothing any strain,
Fatigue in the ankles,
And feel that flowing on up into the legs through the calf muscles
and the shins of the lower legs,
And eventually arriving at the knee joints,
Release any obvious tension around the knees,
And now continue flowing up through the legs,
Bring awareness
into the thighs,
Softening into the hamstrings,
Releasing through the front of the thighs,
And now arriving at the hip joints,
Feel that region,
Let go of any stress,
Aware of the glutes
at the backside,
Pelvic floor,
And the pubic bone in the front of the body,
And continuing upwards now,
Into the abdomen,
Release any holding at the belly,
Scan around the sides of the waist
and into the lower back,
See if you can soften further,
As you let go of the tension in the body,
Know that you are also letting go of any stresses of the day,
Become aware of the front of the chest now,
And the upper back
aware of the shoulders,
As you let go of any holding here,
And flow down into the arms,
From the upper arms flowing down into the elbows,
Feel that relaxation spreading down into the forearms
into the palms,
Into the wrists,
And right the way down into the hands,
The back with the hands in the palms,
Release any holding here,
Feel the thumbs,
And all the rest of the fingers right down to fingertips
and now take attention to the neck,
Many of us hold a lot of tension here,
Bring awareness to the neck,
Notice any tension,
And if you can,
Let it go
and if you can't,
See if you can at least allow it to be there
become aware of the chin and jaw,
Release the jaw,
Aware of the lips,
Relax the lips,
Aware of the nose
notice that flow of breath,
Carrying you further and further into a deeper state of relaxation,
Letting go of the troubles of the day
aware of the closed eyes now,
The heavy eyelids,
Deep relaxation flowing into the forehead,
Into the temples,
Into the ears,
And into the back of the head
and finally feeling that relaxation flowing into the crown at the top of the head
as you now begin to experience the whole body in a deep,
Heavy and relaxed state
whole body letting go,
Sinking into the surface beneath you
any stress from the day gone from you now,
The whole body deeply relaxed,
Restored
and ready to go on with the rest of your day with a clean slate,
Energized,
Relaxed
feeling positive,
Feeling renewed
and you might like to choose to stay a little longer here,
Enjoying the state of deep relaxation
or you may wish to go on with the rest of your day
so if you would like to now,
You can bring some gentle movement back to the fingers and toes
moving wrists and ankles
and then stretching out through the arms and the legs however you like
open your eyes when you're ready
and go on about the rest of your day
this is Rishi from Good Karma Meditations,
Thank you for listening
and if you found this relaxation to be helpful and you wish to support the channel
maybe you can follow or subscribe to the channel,
Give a like or a rating
leave a comment and share this with anybody else you think may benefit from it
thank you as always,
See you next time
