Total Body Relaxation (Meditation to Unwind and Rest)
00:09Welcome to Meditation Mountain and this guided meditation for total body relaxation.Find a quiet, comfortable place where you won't be disturbed.You may lie down on your back or sit in a supportive chair.Let your hands rest gently at your sides and softly close your eyes.Take a slow, deep breath in through your nose.Hold for a moment and gently exhale through your mouth.Again, breathe deeply in.Feeling your lungs expand and slowly release,
01:38letting go of any tension.With each breath,allow your body to settle deeper into comfort.continue breathing slowly and deeply. Remembering this is a moment for you to rest. There is nothing to do.Nowhere you need to be. Take this moment to deeply relax and soften. Now bring your awareness to the very top of your head.Imagine a warm, soothing light resting there.With each exhale, this light begins to melt away any tension, bringing calm and peace.Feel this light gently spreading across your forehead and temples.
03:26Smooth out any creases in your brow.Let your jaw soften and your tongue rest comfortably.Your face is completely relaxed.Bring your attention to your neck and shoulders.We often hold stress here.Focus on this area.Now consciously breathe into it.As you breathe out, feel your shoulders gently drop,
04:33releasing all heaviness.Allow the warm light to flow down into your arms, past your elbows.all the way to the tips of your fingers.Your arms are heavy and completely at ease.If any thoughts arise, treat them with kindness, and treat yourself with compassion.Now bring your awareness to your chest and heart.Breathe in deeply.imagining fresh calming energy filling your lungs as you exhale feel any tightness or worry dissolve your heartbeat slows steady and calm
06:25this peaceful energy travels down into your stomach and lower back releasing any knots orattention. Move your focus to your hips, thighs, and knees. As this soothing light travels downward,your legs grow heavier, sinking into the surface beneath you. Any restlessness drifts away,leaving only deep relaxation. Your calves,ankles and feet soften completely from the crown of your head to the tips of your toes your body is now fully relaxedtake a moment to notice how it feels to be in this state of complete ease your body feels your body feelssupported and calm. Imagine yourself floating on a gentle wave, carried effortlessly, free of worryand stress. If your mind begins to wander, gently return to your breath, feel the cool
10:30air entering your nose, the warmth as you exhale. With each cycle of breath, sink even deeper intopeace. Now silently, repeat to yourself, I am safe, I am calm, I am at rest. Let these words become yourtruth. When you are ready to return, begin to bring awareness back to your body, wiggle your fingersand toes, take a deep, refreshing breath in, and as you exhale, slowly open your eyes,carry this calm energy with you, knowing you can return to this state of rest any time you choose.Thank you for joining me.
There aren't comments yet for this episode. Click any sentence in the transcript to leave one.