Relaxation - Guided Meditation 1This is an easy general guided meditation for relaxation, so is particularly useful if you are feeling 'wound up' or stressed.
As we mentioned in the Guided Meditation General page...it would be a better idea if you make a printed copy of this and use that...rather than having it read to you from the computer screen.
The person (your guide/reader !) who is going to read the script to you should speak slowly but clearly - with a few seconds pause between each phrase ( which I have indicated by a line of dots;-.......) The guide should also keep an eye on the person who is doing the meditating, to make sure that they ARE relaxing. Also - if the person reading is going too fast or too slow - then the person meditating should let the guide know. O.K. Ready ? Then one, two, three - go !
of your breathing and try to make it a bit slower and deeper.......try to pull your breathing down into your belly by gently pushing your belly 'out' as you breathe 'in'....... .......mentally slowly look around your body all over - and try to feel what areas are tense, when you find a tense area - try to bring it relaxation as much as you can... ....let your breathing slowly become a little bit more deep and slower.......take your awareness slowly down to your feet .......then to your toes.......and gently start to 'clench' your toes by curling them downwards.......then come to your feet and gently point them downwards as far as they can go .......tense the muscles in your thighs, slowly more and more.......clench the muscles of your pelvis by 'pulling them upwards'.......go back to your toes and clench them as much as you can - and at the same time point your feet as much as possible - tense your thighs tight, pull your pelvic muscles up strongly.......tense all of them as tight as you can - more - more - more - Then relax everything !........feel your toes and feet and legs feeling heavy and soft and relaxed.... .......enjoy that relaxation feeling.......leaving everything below your waist in this relaxed, soft, heavy feeling way, slowly bring your mind to your hands and fingers........make a fist with your fingers, and slowly tighten it.......bend your wrists towards the palm side - feeling the pull in your forearms.......at the same time slightly bend your elbows and tighten up your biceps muscle in your upper arms.......back to the fingers and work up the arms going tighter and tighter.. .......tighter - tighter....Then relax your arms... .......relaxing them more and more.......heavy and soft - warm and relaxed.......keep your breathing slow and deep and down to your belly.......arms and legs relaxed and soft and heavy.......slowly pull your stomach in as much as you can - continue breathing slowly - although more shallowly, tense the muscles of your neck and your back and your shoulders...... more and more.......and when you cannot possibly hold it any longer or tighter....then Relax.......continue to breathe slowly and regularly and deeply and with more relaxation.......next, tighten up the muscles of your face as though you were trying to squeeze your eyes tight shut and like making a grimace of disgust.......make both of your eyes tighter and tighter closed.......make your facial muscles tighter and tighter and tighter...then Relax ......let everything feel heavy and full of relaxation and soft.......let your breathing get even slower and deeper... .......mentally go all over your body to find any area that is not relaxed.......focus on that area to bring relaxation by tightening up the muscles in that area for a few seconds as tight as you can........ more - more - as tight as you can - then Relax.......mentally go all around your body once again to make sure that everywhere is relaxed.......if there are any tense areas left then do the same again - tighten the muscles there as much as you can for a few seconds, then Relax.......check on your breathing - slow - deep - and easy.......feel how relaxed you feel all over.......feel how good it feels to be so relaxed.......let your mind know that you want it to carry that relaxation within you, even after you have finished this meditation.......we will now slowly count to ten, and with each number, feel yourself becoming even more relaxed.......one.......a little bit more relaxed all over.... ....two.......peaceful and calm.......three.......all your muscles soft and comfortable.......four.......feeling sooo good.....five....your breathing is slow and deep and easy.. .....six.......a wonderful feeling of relaxation all over.. .......seven.......mentally and physically relaxed and yet refreshed.......eight.......peaceful and calm.......nine.... .... refreshed and as if you have been given a boost of extra power and energy.......ten....... now just stay relaxed for a little while longer.......no hurry at all.......feel how good it feels.......then, when you are ready - very, very, very slowly, come back to awareness of present time......very, very slowly open your eyes......pause a minute or two... and then have a huge refreshing and relaxing stretch.
It would be a great idea about now, to give your relaxation meditation 'guide' a big hug of thanks !!
I will slowly build up a small 'library' of these online guided meditation scripts that you can use - at least half a dozen and maybe more.
Many of them will also be available as my own Pre-Recorded Meditations - ( and each of them quite considerably longer) - that you will be able to purchase. Click to return from Relaxation to the Guided Meditations general page Click to go to Pain - Guided meditation 2
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Gently close your eyes and feel relaxation.....become aware
