Welcome back. I’m Lauren. And today we’re continuing with the final part of our series on finding joy. I’m so excited to share it with you.
Let’s begin by finding a position I recommend a lying position for today, because this is another progressive relaxation meditation, and I can tend to be easier while you’re in a reclined position.
So let’s get into position today and we’ll get started. Let your eyes relax gently close and let your mouth be closed as well. Letting your breath flow gently in and out through your nose. Let your chin tilt slightly down, shoulders, relaxing down your back and let your body be supported by the ground beneath you.
In today’s meditation, we’re going to try and use the breath as a tool to relax our bodies. Building up all the skills we’ve been practicing over this series.
As you lay, bring your attention to your feet. Can you feel the floor beneath them? Do you feel the clothing touching your skin. Bring your awareness to the tips of your toes. Relaxing through your toes through the arches of your feet, your ankles.
Yeah, inhale and feel your breath as you breathe deeply into your chest and belly. Exhale, relaxing deeper through your feet and ankles. Letting your attention creep up to your shins to your knees. noticing the sensation relaxing across your calves, your shins, behind your knees, relaxing the entire lower leg as you inhale and exhale. sinking deeper into your body.
Feeling your legs getting heavier as you exhale. Let’s bring our awareness up through our thighs, our pelvis or hips. Inhaling again through your nose. And exhale. Relax across the tops of your legs. relaxing your lower back.
Lower belly, your hips, your pelvis. Let your legs fall wide as you relax here. Letting the head of your femur relax into the socket of your hip. Letting your legs sink and relax off to the side.
Inhale and exhale. Feel your legs relaxing entirely. Notice the muscles feeling heavier as you relax. Feeling your lower body sinking another millimeter into the ground as you exhale.
Shifting your attention up towards your belly. noticing it expand as you inhale and fall as you exhale. Keeping your lower body relaxed and almost floppy as you inhale and use your exhale to relax further. sinking deeper into the ground beneath you. up through your ribcage, your chest, your shoulders, your collarbone. your torso becoming heavy and still as you sink deeper into your relaxation.
Inhale and exhale. feel the tension leave your shoulders. Inhale. Exhale the tension from your chest and your belly. Your body be still let yourself become heavier. Feel the support from the crown beneath you and sink another millimeter. As you exhale your body is becoming heavier Your muscles are beginning to relax.
Let your limbs feel just sinking deeper as you breathe. Relax across your neck, your jaw, your vertebrae, all the way down the length of your spine. feel any sensations that are arising any feelings of tightness or discomfort. Noticing if your body is holding on to tension in your belly as you relax down your spine. Use your exhale to release the tension from your torso.
Feeling upper body relax completely. Let your shoulders and arms drop and release. Notice your fingertips, the palms of your hands, your wrists and your elbows. Relaxing across your shoulder blades and your neck. Relax your jaw. Relax your tongue and your palate. relaxing your scalp, your ears, your eyelids, that your eyes gently fall back and rest. Relax your inner ears inside of your throat, your jaw.
Inhale. Do you use your exhale to sink deeper into that relaxation. Feeling your body becoming heavier and more Relax. Relax your body from the top of your head to your toes. sinking deeper into your muscles. As you inhale this time, breathe into your belly. feel the sensation of your breath expand and spread across your body. Bringing that sensation through your torso down your arms down your legs to the tips of your fingers and toes.
Feel the radiant energy within the movement of your breath. As you exhale, imagine a wave of relaxation flowing from the top of your head down to the tips of your toes.
Noticing the sensation of relaxation through your body. Inhale and again, exhale as you bring that wave of relaxation from head to toe. noticing the sensations as this radiant energy flows through your body.
Inhale and feel the radiant energy flowing with your breath becoming your breath. feel the sensation of energy in your chest as you inhale. Letting that sensation bill spreading and expanding as you exhale. Feeling that wave of relaxation flowing again from the top of your head to your toes.
What does waiver relaxations start at your head and flow through your body to your toes. Bringing the expansive joy with it as you breathe. Use your inhale to let the sensation of joy build and expand in your chest. Exhale, letting the bubbling joy flow over your body like a wave from head to toe.
Feel the space you have created. feel the joy you have created. Feel the sensations of joy in this moment.
Let’s begin to deepen our breath bringing some movement to your fingers and toes. Let’s feel the floor beneath us, shrugging our shoulders, turning our head from side to side. slowly pull your knees up towards your chest, holding them close if that’s comfortable feeling that expansion across your lower back as you rest here for a moment. Rolling slowly onto one side.
Gently opening your eyes, pressing your hands into the ground and lifting yourself up to a seated position.
I have enjoyed this series so much. I’m honored to have been able to share it with you. I hope you found the joy in your breath and will carry your bubbling happiness with you throughout your days. Thank you for being here, and I’ll see you again next time.
”Feel the radiant energy within the movement of your breath. As you exhale, imagine a wave of relaxation flowing from the top of your head down to the tips of your toes.