Hi,
I'm Kate Hubert and thank you for joining me for this very deep relaxation meditation.
So I would invite you to be either sitting in a chair or you could be lying down.
Just ensure that your spine is straight,
Your arms and legs are uncrossed.
Let's begin with taking three lovely long,
Slow and deep breaths.
And through the nose and exhale through the mouth.
Just notice when you exhale through the mouth how this seems to get rid of that last bit of air that tends to sit in the lower lobes of the lungs.
And then I will invite you to return to a natural breath in and out through your nose.
And try and control your breath.
Some breaths will be strong and deep and some short and shallow.
That's perfectly fine.
Just work with your own rhythm.
Go with the flow.
Then just wiggling into a comfortable position.
Take your awareness to your forehead.
Just notice any sensations that you may have here.
Is there any tightness?
Perhaps there could be a little bit of warmth or a feeling of pressure.
With the next out breath let your entire forehead feel broad and soft and smooth.
Move your awareness out to the temples,
Down to the very small muscles around your eyes.
Just notice the sensations here.
There's a lot of aliveness in these tiny muscles around the eyes.
With the next out breath just let them soften,
Release,
Smooth out.
Move down across the cheeks.
Take your awareness to your mouth.
Just notice the sensations under the fine skin that covers the lips.
There's some tingling.
Let your lips be soft,
Soft and smooth.
Let the corners of your mouth,
Just let them turn up in a little smile.
Make the smile within the mouth.
Take your awareness now to your jaw.
Not have to wriggle your jaw around a little bit and then let it settle into a relaxed position.
Let your jaw soften.
I invite you to just drop your chin just a fraction toward the chest.
Feel how this lengthens through the back of the neck.
Be aware of the sensations in the back of the neck.
Holding any pain in the neck.
With the next out breath just let go of the pain in the neck.
Move out across the tops of both shoulders.
With your next out breath feel as if your shoulders are moving away from your ears and down toward the floor.
Heavy and soft.
Let go of any weight on your shoulders.
Let this sensation of letting go and heaviness move down through both upper arms into both forearms,
Into both hands,
Both thumbs,
All your fingers.
Let your thumbs and fingers feel heavy and soft.
Notice the sensations in the palms of both hands.
So a little bit of warmth here,
Perhaps some tingling.
Don't search for it,
Just notice.
Take your awareness to your shoulder blades.
Once again with the next out breath.
Let your shoulder blades feel heavy.
Allow them to slide down the back.
Slide out to the sides.
Getting away from each other and creating some space around your spine.
Move down through the mid back,
The lower back.
You're supported by the chair or whatever surface you're resting on.
You're safe,
Supported.
Take your awareness to your chest.
Let the chest feel broad,
Heart soft and just notice the rise and fall of the chest with each breath.
Chest rising,
Chest falling.
Be aware of the rib cage,
Rising,
Falling,
Expanding,
Contracting at the front,
At the back to the sides.
Move down to the solar plexus which is just above the navel.
What are the sensations in this area of your body?
With the next out breath,
Soften,
Soften,
Let go.
Move down to the belly.
Holding any tightness,
Tension,
Anxiety here.
There's some swirling,
Some tingling,
Maybe some gurgling.
Allow this to unwind and release and soften with the next out breath.
Move down through the pelvis,
Thighs are beginning to relax as are the lower legs and your feet.
These feet work so hard every day,
They carry us so far.
Let them feel broad and very,
Very soft.
Let them have a rest.
Just be aware of the sensations in your whole body as it softens,
Releases,
Relaxes a little more with every exhalation,
Letting go with the out breath.
Just notice the sensations,
Just notice.
Don't search for them,
Just notice.
Notice how they come,
They go,
They change.
But also notice this physical relaxation,
Feeling deeper and deeper with every out breath.
To go a little bit deeper into this relaxation,
Take your awareness to the toes of your feet.
To go deeper,
The soles of both feet right up into the arches of your feet.
And even deeper still,
Take your awareness to the sensations,
They're into the heels of both your feet.
Take your awareness now to your breath.
Wherever the breath is the strongest for you,
That could be the coolness and the smoothness of the incoming breath in your nose.
Just noticing the softness and warmth of the returning breath as you exhale.
Perhaps it's the rise and fall of your chest with each breath.
Rising and falling,
Rising and falling.
Maybe the belly moving in and out,
Just gently with each breath.
Feeling very relaxed but alert at the same time.
Aware of the relaxation but alert to the sensations.
Continuing to sink deeper and deeper and deeper with each out breath.
Just noticing,
Just noticing.
Thoughts will continue to come and go across your mind,
It's perfectly normal.
Notice these thoughts,
Notice them like they're a movie running in the background.
But your awareness,
Your focus is on your breath and the sensations in your body.
If you get a strange ache or pain,
Please adjust your posture if you need to.
It's a strange itch,
Then scratch it.
You could name this ache or pain,
Could be neck,
Hip,
Knee.
Then just let it fade away and return your awareness to your breath and lovely sensations in your body.
Continue with your eyes closed as we now prepare to leave this meditation.
You can stay here for a little longer if you choose.
If you're ready to leave this meditation,
Allow your next breath in to be strong and deep.
Feel your whole body come alive with this much stronger in breath.
And how these sensations change with a stronger,
More intentional breath.
Take your time and when you're ready,
You can very,
Very gently begin to wiggle your fingers and your toes.
You can very,
Very gently roll your head from side to side to break the thread of concentration.
And when you're ready,
Take your time,
You can then open your eyes,
Give yourself a few moments to readjust to your environment.
And then you can continue on with the rest of your day.
Just know you can return to your breath at any time to release any tightness,
Build up tension both mentally and physically.
Thank you very much for joining me.
Enjoy the rest of your day.
