Guided relaxation meditation is used to relax the body and mind. This is a perfect practice after a hard day or just before bed, to help get to sleep. It can also be used after a workout to relax the muscles. It should only take 10 mins but feel free to take as long as you like.
Start by laying in a comfortable position. If you are laying on the back, you can place a pillow under your head for more comfort and bend the knees if you need to support your lower back. Bring your awareness to your body. Scan your body. How does the physical body feel? Notice areas of tension, tenderness or discomfort. Feel those areas soften and adjust your position if needed.
Take 5 or more deeper breaths.
Bring your awareness to the feet and say to yourself “my feet are feeling relaxed” 2 times then say, “my feet are relaxed.”
Bring awareness to your legs and say to yourself “my legs are feeling relaxed” 2 times then say, “my legs are relaxed.”
Do the same for;
- Belly
- Back
- Chest
- Shoulders
- Arms
- Hands
- Neck
- Face
Finish by saying to yourself 2 times, “my whole body is feeling relaxed” then, “my whole body is completely relaxed.”
Now enjoy this moment. Scan the body again and notice if there is any difference. Repeat for any areas of the body that need help relaxing. Once the whole body is feeling relaxed, bring your focus back to the breath and follow the breath for as long as you like.
“Tension is who you think you should be. Relaxation is who you are.” –Chinese Proverb
Breath and Balance Fitness 