Meditation Mountain - 20 Minute Guided Meditation ~ Deep Relaxation and Body Scan

Episode Date: March 7, 2021

This 20 minute guided meditation focuses on promoting deep relaxation. Teaching powerful visualization techniques founded in mindfulness we can reduce stress and improve sleep through body scan meditation. Guided meditations can cover a range of topics for a variety of reasons.  This one on body scan benefits and deep relaxation techniques is heavily focused on teaching you how to relax your mind and body. What this means is that a 20 minute meditation is all it takes to begin deep relaxation to the point where it can relieve stress and anxiety as well as improving sleep. Mindfulness meditation is a general term for much of what we cover in this meditation as well as others. The reason it overlaps so many different types of meditation is that in order to understand your mind or connect with your body, you must be mindful. Mindfulness is a way to develop your self awareness and ability to step back and view your mind, body and emotions from a distance. Doing this allows us access to ourselves to enter a more positive, non-judgmental, healing and relaxing place in our mind and body. It is through deep relaxation guided meditation that meditation beginners can start to detach themselves away from their overthinking minds and emotional states and begin to become more mindful on a daily basis. Relaxation comes in many forms. Some like to ready, watch TV or exercise. These along with many others are great ways to relieve stress and boost your mood. Those that don't meditate regularly may not immediately look to meditation as a way to relax. But given the opportunity short guided meditations not only help relaxation in the moment but their benefits carry over into other activities. When you regularly meditate you may find that you experience deep relaxation in other areas of your life that would usually be covered in stress. Anxiety filled events may be that much more bearable and moments where you may suffer from overthinking are a little more controllable. Whilst these aren't promises I can make, following a regular deep relaxation meditation practice like this one is likely to help in all areas over time. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's session focusing on deep relaxation. Let's start by taking a deep breath in through your nose and out through your mouth. Choose a pace that is most comfortable for you. Nice, slow, peaceful, deep breaths. Gently close your eyes and do this for the next 60 seconds to let your system slow right down. Good. Now take another breath in through your nose, completely filling your lungs and exhaling through your mouth, letting all of the air out. more or you may now continue to breathe at a normal comfortable pace. As you take your next breath, want you to imagine that the air that you inhale is like a thick fog.

This thick fog that you were inhaling is a positive energy that is sweeping into your body to cleanse. you, to rid you of any negative energy and tension that you may be carrying. Take a moment to visualize the white, thick fog as it enters your lungs. Visualize this positive energy sweeping down into your arms to the tips of your fingers, and then back to your lungs. out of your mouth as you exhale that breath. This is sweeping out all of the tensions and worry and is leaving you feeling very light and airy. Inhale through your nose and imagine that positive white fog traveling throughout your abdomen. Cleansing as it goes. Imagine the positive

energy going down each leg and touching each toe, then traveling back up and out of your mouth as you exhale. You should be feeling very relaxed and calm. Every muscle and joint in your body has been massaged and feels light and relaxed. Your body feels lighter and unrestricted now. You can even Easily feel yourself drifting with each breath that you inhale. As you glide around in this state of complete relaxation, you are still aware of the inner workings of your body. In fact, you may become more aware of the inner workings of your body. You may hear your stomach growl.

You may feel a muscle or a tremor. All of this is okay, as it's very natural for you to feel and sense your internal body functions. As you explore this trance-like state, you will eventually let the sounds and sensations of this room fade into the background of your mind. The only thing that you will have to focus on is the sound of my voice and the calm, steady pace. steady pace of your breathing. I want you now to imagine that you are at the top of a beautiful staircase inside a gorgeous home with the many windows bringing in the bright light. As I count to ten, you will take a step down the staircase.

With each step down, you go deeper and deeper into this peaceful trance. And with each step you take and each number that I say, you will feel more relaxed, deeply relaxed. You are very relaxed, getting deeper and deeper into this trance like you are so... ...theirs onto the landing. Feel the warmth of the sun coming through the windows is just... right. The trees come across your body as the windows are open and the curtains are swaying with the wind.

You can now walk towards an open door. Now that you are completely relaxed, focus your attention to your feet. Feel the muscle and fiber in every toe and how the entire foot feels together as a whole. You can almost imagine a virtual foot rub as you think about how relaxed your feet feel. This only causes you to fall deeper into this state of pure tranquility. Let your meat absorb this feeling. The calmness will spread from your feet. And you may notice a slight heaviness in your thighs and hip area, and this is to be expected.

and bones are starting to relax and let themselves sink in the surface where you are seated or laying as the feeling of complete relaxation and internal body deep tissue massage spreads through your pelvis it now reaches your spine the relaxation and calm feeling flow around each vertebrae offering each disc the freedom to relax itself and feel supported at the same time. With your next breath, imagine that the oxygen, that we often picture as a white fog, forms a tornado-like funnel that spirals through your body, around your spine, and travels all the way up to the base of your head. The deep tissue relaxation then travels around the back of your head.

Let your lower jaw hang loosely as the gentle tingle of the relaxation moves over to your face and scalp. Your forehead feels relief and so do your temples. The sensation spreads over the tops of your shoulders and down your arms and chest, letting you feel the muscles and bone feel a little more flexible, a little more free. The ability to totally embrace complete body relaxation is your objective. You strive to feel your body's full potential, and you always. effortlessly break apart any suffering and difficulties that you may have held on to before. Now you feel limitless. Now you feel complete gratitude towards your mind and body.

Because you know that when all is reset and focused, you were able to face new challenges with confidence and grace. As we approach the end of our meditation today, slowly begin to wiggle your fingers and toes, becoming aware again of the room you're in. And whenever you're ready, slowly, gently, opening your eyes. Thank you for joining me today. This concludes our meditation.