Welcome to this relax and revitalize meditation.
We're going to be using some breathing techniques,
Some muscle relaxation,
To release some tension from your body and mind.
Then we're going to use some guided imagery to bring some healing and uplifting energy to you.
Let's start by finding yourself a comfortable position.
You can sit or lay down.
Just find somewhere that you feel safe and supported.
If you're comfortable with it,
You can close your eyes.
Then start to slow down your breathing.
Start taking deeper breaths in through your nose and out through your mouth.
See if you can extend the exhale.
Make it longer than the inhale.
And on the inhale,
See if you can get the air deep to the bottom of your lungs.
Start to imagine that on the exhale,
You can blow out some of the tension that you're feeling.
Now I'd like you to bring your attention to the top of your head.
Just start by observing,
Noticing that you actually have lots of muscles there that wrap around your skull.
If you give them a little bit of attention,
You might be able to release a little bit,
Relax those muscles a little bit.
As you feel some of that relaxation coming in,
You can imagine it as a warm liquid or a warm light that flows down,
Rolls over the back of your head.
Imagine that warm light or liquid rolling down over your forehead as well.
Start to notice all those muscles in your brow.
Maybe you've been holding a little bit of a scowl or a furrowed brow.
And you can just give those muscles a chance to let go,
Relax,
Even if it's just a little bit.
See if you can release any tension that you're holding near your eyes.
Find a bit of a sense of relaxation there and allow that feeling to roll down over your cheekbones,
Over your nose,
Down to your jaw.
Notice all those muscles in your jaw.
There might be some tightness or clenching.
It might help to open your mouth a little bit.
See if you can release some of that tension that you have in your jaw.
You can even on your next exhale visualize that tension getting put into that exhale and blown out of your body.
I'd like you to bring your attention to the muscles in your neck and visualize that warm relaxation rolling down to those muscles,
Allowing them to release a little bit,
To loosen up.
And as they loosen,
Allow that relaxation to flow down over your shoulders.
Your shoulders might be trying to carry a heavy load for you.
You can give them a chance to relax and let go.
You're safe in this space.
There's nothing to hold on to right now.
They can just relax.
And if you can visualize that relaxation as a warmth that flows down your back,
Down to your lower back muscles,
Everything connecting to your spine gets the chance to just let go,
Loosen up,
Release.
Bring your attention to your chest muscles.
Notice that space,
Any heaviness,
Tension there.
Just offer it the opportunity to relax.
Even if it's just 10%,
Create some space,
Some attention for this place and allow it to let go and relax a little bit.
Allow that feeling of relaxation to roll down over your abdomen,
Your stomach,
All those muscles,
Your digestive system.
Offer it some loving attention,
Let it know it's safe to relax and let go now.
And imagine that relaxation rolling down over your hips and groin,
Rolling down to your thigh muscles,
Allowing all of those places to loosen,
Let go,
Release any tension.
Notice that relaxation rolling down to your knees.
Notice your shins and your calves.
See if there's any tightness,
Any holding on there that can let go.
And allow that warm relaxation to roll down over your ankles,
Through your feet,
All the way at the tips of your toes.
Take a deep breath.
Scan your body.
Notice any areas where you're still holding tension that might like to let go.
Visualize that tension leaving your body.
It can flow out through your exhale or it can roll down past all of these loose muscles that we've created,
Down off the back of your body,
Down off of your feet.
Release that tension.
Let it flow into the earth,
Maybe all the way down to the hot lava in the core of the earth.
The earth knows how to take things and turn them into nourishment,
Fertilizer,
Things to grow.
Allow your tension and stress to release.
Give it to the earth.
And I'd like you to visualize that you grow some roots down into that earth.
And as it transforms the tension you've released into nourishment,
Nutrients,
Food,
Healing,
You can absorb that in through your roots if you like.
And any other healing energies that the earth has to offer.
See those traveling up your roots,
Moving into your body,
Healing,
Rejuvenating,
Refreshing you.
And just like a tree that has roots,
I'd like you to visualize that you also have branches and leaves.
And those can absorb this healing and energizing from the sun and the air.
I'd like you to visualize either sunlight or whatever light you consider to be a healing color light shining down on your body.
You've released all of this tension and it's left empty spaces which you can fill with this light.
Visualize it healing you and energizing you.
Feel free to stretch and move however your body feels like it wants to right now.
Releasing any remaining tension and absorbing any of this healing and energy.
And as you do that you can start to come back to the present,
Start to notice some things in the room,
Notice what you can see,
Notice what you can feel.
And go about your day with your relaxation and your rejuvenated,
Healed energy.
