A 25 minute guided progressive relaxation meditation from the Mindfully Happy Team. A balance of words and contemplative space for you to enjoy.
Meet your Teacher
East Molesey, United Kingdom
Transcript
So finding your comfortable and aligned positioning begin by inviting some deep breaths. So drawing in the breath and inviting it to move into the body and to release. Inviting the breath to draw down deeper, Deeper into the body and release. Drawing in a few lovely deep breaths, Opening up and every time that you let go of the breath, Allowing a letting go, A letting go of any tension, Any tension that you're holding onto in the body or in the mind. As you breathe and release and let go, We're going to begin our scan through the body right at the top of the body in the crown of the head. So focusing as much gentle awareness as you can right up in the crown of the head. How does the crown of your head feel? And if you find it helpful allowing the breath to reach right up into the crown of the head and as you let go of the breath, Letting go of any tension here. Bringing your awareness now into the forehead. Breathing, Releasing and letting go. Into the temples now and all across the back of the head in line with the temples. Breathing and releasing and letting go, Letting go. Into the eyebrows. In between the eyes. The eyes and the eye sockets. Noticing any sensation here, Any colours, Any lights as you breathe and release and relax. Breathing into those tiny little muscles around the eyes and letting go, Releasing, Letting go. Moving into the top of the cheeks and the cheekbones. The bridge of the nose. All along the line of the nose. Zooming, You're a focus now, Your awareness right in on the nostrils and on the air around the nostrils. Noticing how the air is slightly cooler as it enters the body. Slightly warmer as it leaves again. Moving around to the ears. Breathing and releasing and letting go. And all across the back of the head on this level. The mouth and the lips now. The jaw and the jawline. Many of us hold on to so much tension here in our jaw. But without judgement, See if you can just focus in on this area of the jaw and the jawline. And as you let go of your breath, Letting go, Allowing a melting, A dissolving, A dissipating of any tension along the jaw or the jawline. Moving around to where the top of the spine meets the skull. And seeing how much attention you can place here. Breathing into that point. Where the top of the spine meets the skull. And seeing how much attention you can place here. And where the top of the spine meets the skull. Breathing, Releasing and letting go. And of course all throughout our meditation and every meditation there will be thoughts, Distractions, Judgements. We just allow these things to rise and to fall away again when we return our attention to where we are right now. And right now I'd like you to move your awareness into your throat and your neck, The front of your neck. And the back of the neck, All around the back of the neck. The tops of the shoulders. Breathing and releasing. All across the front of the shoulders. All along the collarbone. From the tops of the shoulders into the tops of the arms now. And every time we let go of the breath we're letting go a little more, A little more. The tops of the arms to the elbows. And then the lower arms, The forearms inside of the lower arms. To the wrists, All around the wrists. The backs of the hands, The palms of the hands. What sensation can you feel here? Any warmth, Any coolness, Any tingling, Any fizzing or movement. Breathing into the palms of the hands and any sensation that you find here. Allowing the focus of your attention to move into the little fingers. All along the little fingers and into the tips of the little fingers. The ring fingers. The middle fingers. The index fingers. And all through the thumbs. What sensation can you feel here in the very tips of the thumbs? As you breathe and release and let go. Moving from your thumbs right back up into the shoulders and noticing how it's possible to move this spotlight of your attention in this way. As you let go a little more in the shoulders, A little more. And all across the front of the chest. The backs of the shoulders and the shoulder blades. The point in between the shoulder blades. Moving down into the mid back. The mid back as you breathe. The ribs and the rib cage. And the heart now and the space around your heart. Focusing as much attention, As much awareness here at the heart as you can. And distractions might come but we just begin again. We begin again at the heart. Breathing into the heart. And releasing and letting go. Letting go. Moving your awareness down now into the stomach. And into the tummy. The abdomen. Resting your awareness here on this mid section. This section that is seen as the centre of our bodies and the centre of our emotional intelligence. The solar plexus, The dantien, The hara. Resting your attention here as you breathe. As you breathe and release. And relax. Letting go of any tension that you're holding onto here in your centre. Letting go. Letting go. Moving your awareness now into your lower back. And your coccyx. Into the pelvis. And the pubic region. Breathing and releasing and letting go. Letting go. Into the hips and the buttocks. Into the tops of the legs and the thighs. How much awareness can you place here in the tops of the legs? And is there a little more that you can let go? Beginning again at this breath at the knees. The knees. The fronts of the knees, The backs of the knees. Into the shins and the calves. The shins and the calves. And the ankles now. All around the ankles as you breathe and release. Breathe and release. Into the tops of the feet. The skin on the tops of the feet. The soles of the feet. Noticing any tingling. Any warmth, Any coolness, Any sensation here in the soles of the feet. Allowing the breath to travel through the body into the soles of the feet and as you let go of that breath. A melting, A dissolving. Breathing into the toes now. The big toes. The second toes. The third toes. Is it possible for you to place your awareness right down in these third toes? The fourth toes. And those baby toes. And shifting your awareness from those little toes all the way back up into the crown of the head. And we're moving faster now, A little quicker, Through over the top of the head. And the forehead and down through the face and the back of the head on this level. Over the eyes with their tingling and lights and sensation. Over the cheeks and the cheekbones, The ears, The nose, The mouth, The lips. The back of the head on this level. The jaw and the jawline. The front of the neck and the back of the neck. Breathing all the while, Releasing all the while. And in this moment, Focusing your awareness over the shoulders and the shoulder blades. The arms and the hands on the top of the chest and the mid-back. And your centre, Your stomach, Ribs and the rib cage. The lower abdomen, The lower back, The hips and the pelvis and the pubic region. The tops of the legs and the backs of the legs. The knees. The shins and the calves. The ankles. The feet. The soles of the feet. The toes. The tips of the toes. And back up to the top of the head. And sweeping down over the face, The whole of the face as you breathe and release and relax. The back of the head. The jaw and the neck and the shoulders and the arms. Sweeping down through the arms and the torso and the heart and the stomach and the fingers. And the lower abdomen and the lower back. And the pelvis and the pubic region and the top of the legs and the knees. The shins and the calves. The ankles and the feet. And sweeping again very quickly now from the very crown of the head all the way down through the face and the head and the neck and the shoulders. And the whole of the upper body sweeping through into the tops of the legs and the knees and the shins, The ankles and the feet. And again sweeping through from the top of the head and across the face and the shoulders and the arms and the torso and the legs, The lower legs and the feet. And again to the top of the head but now as you sweep through holding the whole of your body in your awareness from the very top of the tip of the crown of the head all the way through the body and the face, The arms and the legs. Holding the whole of your body now in your awareness as you breathe into the whole of your body from the very top of the crown of the head to the tips of the fingers and the tips of the toes. And noticing how breathing is this whole body experience. Breathing into every part of you, Every bone, Every muscle, Every cell. Breathing into every part of you and as you let go of the breath, Letting go, Letting go. Letting go of any tension, Any tightness. Without judging just breathing and releasing and relaxing. Breathing and releasing and letting go. And holding yourself in this awareness of your body, In this awareness of your breath. Holding yourself in this awareness of this feeling of relaxation and you can allow yourself to feel grateful for taking this time to nurture and nourish and look after your body and your mind in this way. Allowing that feeling of gratitude as you breathe and release and let go to spread through the whole of your body. From the tip of the top of your head to the tips of your fingers and the tips of your toes. And you can begin now to move into the tips of your fingers and the tips of your toes. Releasing any tingling, Any movement, Any sensation. As you begin to wriggle the fingers and wriggle the toes and stretch if you would like to. Breathing and releasing and letting go. ASMR
4.7 (151)
William
September 18, 2024
Amazing body scan. Thank you
Fei
November 27, 2020
Excellent body scan, thank you 🙏
James
August 4, 2020
This was wonderful and worked to put some calm in my day. Thank you 🙏
Toeknee
April 24, 2018
Absolutely outstanding body scan from head to toe, thank you!
Dawn
January 22, 2018
One of the best guided body scan meditations. Thank you.
William
November 27, 2017
Amazing multiple top to bottom body scan so smoothly and gently spoken Thanks
Carol
November 6, 2017
What a relaxing experience, my whole body so relaxed, Thank you, blessings
Phil
November 3, 2017
Thank you for this great meditation 👍
Eric
July 15, 2017
Smooth and good !
Cate
June 8, 2017
Good body scan thank you
Shailesh
June 8, 2017
Excellent exercise for the morning. Refreshing way to start the day. Thank you.
Sam
June 8, 2017
Very calming and relaxing. Thank you.
Jo
June 7, 2017
Very relaxing with calm voice and excellent pacing. Thank you.
