This Guided Relaxation Meditation
will help you Relax and De-Stress
Looking for a way to release some tension and stress? Try this guided relaxation meditation for a delightful way to relax your muscles, improve your breathing and let the stress flow right out of your body.
Our lives are vastly different from the way things were less than a
century ago. Even though life has become much easier in many ways, there
is a greater tendency for us to feel under pressure from so many
This creates a build-up of stress and tension
in our bodies that we don't take the opportunity to release. And because
we are more sedentary we are less likely to release stress using
So what can you do? Well, this guided relaxation meditation is designed to help you let it all go, and find that peaceful place you know is inside of you somewhere, just begging to be shown the light of day.
Before we start with the actual meditation, let's look at the best way to prepare yourself before doing any relaxation activity.
Guidelines for Practising your Guided Relaxation Meditation
1. Find a private location where you won't
be disturbed. You can't relax properly if you have it in the back of
your mind that someone could walk in and interrupt you. If you have
young children, ensure they are either out of the house or under the
care of someone who will keep them from disturbing you.
Alternatively, if you can find a secluded spot somewhere out in nature, that would be wonderful.
Relax when your surroundings are going to be quiet. We can't always
eliminate all noise, but we can choose the most opportune time. An empty
house would be best. Either take the phone off the hook or turn the
answering machine down. I always put a "Do Not Disturb" sign on my front
door before I go to meditate.
It's your right to have this quite time to yourself.
Allow yourself at least 20 minutes for this guided relaxation
meditation. Anything less will be too rushed. You will gain the most
long-term benefits if you practice a relaxation activity such as this
4. Don't try to do this meditation right after a big
meal. Your body will be working to digest your food and this can
interrupt deep relaxation.
5. Don't exert yourself with strenuous physical exercise right before meditating or you'll be puffing.
6. Try to practice at a regular time each day, but don't let this deter you if it's not possible.
7. Make sure you are comfortable
with your head well supported. I like to sit upright in a comfy sofa
that allows me to rest my head while still keeping my neck straight. You
can lie down if needed, but if you are tired and there is the
possibility you could fall asleep, then sit upright.
any tight clothing and take off your shoes. Also remove anything that
could distract you, such as glasses, watch or jewellery.
yourself this time and space to put everything else aside and enjoy the
benefits of this guided relaxation meditation. Make it your intention
not to worry about anything else.
10. Don't try too hard to relax,
or it won't happen. Just "let it be" and don't judge yourself - there
is no right or wrong here. Don't have any pre-conceived expectations -
just let go!
Okay, so let's move on.
My Guided Relaxation Meditation
- Close your eyes and begin by taking some deep breaths in and out
through your nose (or mouth if your nostrils are blocked). Breathe
deeply into your lower lungs so that your abdomen pushes out. Breathe
slowly, and with each out breath feel a wave of relaxation flow from the
top of your head to the tips of your toes. Do at least 5 in and out
breaths in this way.If you are feeling really tense, you might like to do some Abdominal Breathing or Progressive Muscle Relaxation before you begin.
the muscles around your face and neck. Notice where you are holding
tension, and then deliberately let that area go loose. Let your jaw
soften. Let your shoulders relax.
- Now picture
yourself standing in the middle of a meadow full of beautiful pink
flowers, on stems so long that the flowers come up to your waist. It is a
beautiful day. The sky is such a clear and delightful blue, and there
are some soft, fluffy clouds in the distance. There is a soft breeze and
you feel it's gentleness caress your face. The sun feels deliciously
warm on your cheek. The pink flowers dance in the gentle breeze as they
sway on their long stems. Their sweet smell fills your nostrils with
every breath. As you look up, you notice the birds that fly playfully
across the blue sky and you think how delightful it would be to feel
that free. You hear their sweet twittering voices. In the
distance are some gently rolling hills, and you begin to slowly wander
toward them. Your hands glide through the flowers as you walk and they
softly tickle your hands. As you approach the hills, you hear the gentle
trickling of a stream. The sound of the water makes all the muscles of
your body melt, they are so relaxed. You come to the stream, and delight
in the sight of the sun glistening on the water as it gently cascades
over the rocks. You bend down and put your hand into the stream. It
feels so cool and refreshing. Now you cup your hands in the water and
put them to your mouth, drinking in the pure, sweet water. Your whole
body feels instantly cleansed of all your cares and worries. You
stand and turn back to walk through the meadow of flowers. You decide to
lie down amongst them. You feel so safe and cosy lying deep amongst the
tall flowers. As you lay there on your back, gazing up at the sky, you
notice the fluffiest white clouds you've ever seen drift by. You might
even notice some shapes in the clouds. The sun feels so warm and your
whole body feels safe and relaxed as you sink deeply into the soft
meadow. This is the most delightful feeling, you could lay here forever.Allow
yourself to stay in this relaxation meditation for as long as you wish.
Enjoy the sensations as you lay amongst the flowers - the warmth, the
softness, the sounds - and feeling wonderfully and deeply relaxed. If
you drift off to sleep, that's okay. You're obviously tired. But it is
good to be able to stay in a deeply relaxed state while remaining alert.
you're ready to finish, gently bring yourself back to full
consciousness by wiggling your fingers and toes, feeling the seat
beneath you, and taking several deep breaths. Open your eyes when you
are ready, have a drink of water, and go about your day.
I hope you enjoyed this guided relaxation meditation - I feel all happy
and relaxed just writing it. If you like, you could record yourself
reading this meditation rather than trying to remember it. Just make
sure you read it slowly and in a relaxed tone.
If you would like to explore many other great ways to relax, click here.
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Flower Essence Practitioner
Member of the Australian
Bush Flower Essence Society