Speaker 1: Welcome to this meditation for deep relaxation. Whether you've had
Speaker 1: a long day or just need a moment to reset,
Speaker 1: this practice will help you release tension, calm your mind,
Speaker 1: and return to a place of peace. Let's begin. Find
Speaker 1: a comfortable position, either sitting or lying down. Close your
Speaker 1: eyes and let your hands rest gently in your lap
Speaker 1: or by your sides. Take a deep breath in through
Speaker 1: your nose, hold it for a moment, and now release
Speaker 1: it slowly through your mouth. Let's do that again. Take
Speaker 1: a deep breath in. Feel your lungs expand, and as
Speaker 1: you exhale, imagine letting go of any stress or tension
Speaker 1: you've been carrying. My more time, deep breath in and out.
Speaker 1: Now bring your awareness to the top of your head.
Speaker 1: Imagine a warm, soothing light gently touching your scalp. This
Speaker 1: light is the most beautiful, most relaxing light you've ever seen,
Speaker 1: and as it begins to flow down anywhere this light
Speaker 1: touches tension releases from your body. Feel the light moving
Speaker 1: to your forehead, releasing any tension in your forehead your
Speaker 1: temples continues down to your jaw that your mouth falls
Speaker 1: softly open, allowing any tightness to melt. Away. Feel the
Speaker 1: warm light moving down your neck in your shoulders. Now
Speaker 1: your neck and shoulders are completely relaxed. Notice how your
Speaker 1: shoulders begin to drop or relax, as if a heavy
Speaker 1: weight has been lifted. Allow the light to flow down
Speaker 1: your arms, through your elbows, wrists, all the way to
Speaker 1: the tips of your fingers. Now your arms are completely relaxed.
Speaker 1: Bring your attention to the light touching your chest. Now
Speaker 1: with each breath, feel the light filling your heart space,
Speaker 1: expanding warmth and calm throughout your upper body. That it
Speaker 1: flow down into your stomach, releasing any tightness or tension there.
Speaker 1: And now your upper body is completely relaxed. From head
Speaker 1: to your waist. The soothing light continues to flow down,
Speaker 1: moving into your hips, in your thighs and knees. Feel
Speaker 1: it releasing any heaviness or discomfort in your legs. Let
Speaker 1: it travel down through your calves, your ankles, and finally
Speaker 1: to the soles of your feet, grounding you in this
Speaker 1: moment of peace. Your entire body is now bathed in
Speaker 1: this warm, relaxing light. Feel how deeply calm and supported
Speaker 1: you are in this moment. That's Deepen this relaxation by
Speaker 1: focusing on your breath. Take a slow inhale through your
Speaker 1: nose with a count of four, two three four, Hold
Speaker 1: it for a moment, and exhale to the count of
Speaker 1: six two three, four, five six. Let's do that again.
Speaker 1: Inhale two three four, hold it and exhale two three
Speaker 1: four five six. Feel your body sink deeper with each outbreath,
Speaker 1: deeper into relaxation. With each inhalation. Imagine your body expanding,
Speaker 1: and with each exhalation, feel yourself getting deeper and deeper
Speaker 1: into relacation. Every outbreath brings you closer and closer to
Speaker 1: total relaxation. Whenever you're ready, return your breath to normal
Speaker 1: and now, imagine yourself in a place that feels deeply
Speaker 1: peaceful and safe. This could be a quiet beach, a
Speaker 1: serene forest, or even a cozy spot in your home.
Speaker 1: Picture yourself there, surrounded by calm and beauty. Feel the textures,
Speaker 1: smell the sense, and hear the sounds of this beautiful place.
Speaker 1: Allow yourself to simply be here, fully present, and completely
Speaker 1: at ease. In this safe space, there is nothing you
Speaker 1: need to do, no expectations, no worries, just you, your
Speaker 1: breath and this moment. Know that you can return to
Speaker 1: this feeling of relaxation and peace whenever you need to.
Speaker 1: When you're ready, bring your awareness back to your body.
Speaker 1: Feel the surface beneath you, the gentle rhythm of your breath,
Speaker 1: and the calm within you. Slowly begin to wiggle your
Speaker 1: fingers and toes, stretch gently if you feel good. When
Speaker 1: you're ready, open your eyes. Take a moment to notice
Speaker 1: how relaxed and refreshed you feel. Thank you for taking
Speaker 1: this time for yourself. Until next time, take care and
Speaker 1: be well.