The High Vibe Guide
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The High Vibe Guide
GUIDED MEDITATION for Stress Relief Using Progressive Muscle Relaxation
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Discover deep relaxation and stress relief with my guided meditation using progressive muscle relaxation. This practice involves consciously tensing and then relaxing different muscle groups, helping to release stored tension and promote a state of calm. Through focused breathing and mindful awareness, you will learn to let go of physical and mental stress, leaving you feeling refreshed and at peace. Perfect for beginners and experienced meditators alike, this session provides a powerful tool for managing stress and enhancing overall well-being.
Happy meditating!
Welcome to this week's guided meditation for relaxation and immediate stress relief. Have you ever noticed how our bodies often hold on to tension in response to stress, which then leads to physical discomfort and an increase in anxiety? By consciously tensing and then relaxing different muscle groups in the body, we can manage to release this stored tension and encourage our bodies to enter a state of deep relaxation. This is an extremely powerful practice for stress relief and I'm going to lead you through this now. So let's get ready to begin. Start by finding a comfortable position, either sitting or lying down. Close your eyes and take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. Let go of any thoughts or distractions and bring your attention into this present moment, right here. There is nowhere else. You need to be right now. Now bring your awareness to your body, gently scanning up and down. Notice any areas where you may be holding tension. This could be in the shoulders, the neck, back or anywhere else. Just take a moment to notice these areas right now, just noticing and observing, and we'll now move through the body, tensing and then relaxing different muscle groups, and as we do this, be sure to breathe deeply and fully, using the breath to help you release all of this unwanted tension. Let's begin with your feet. Let's begin with your feet Inhale deeply through the nose and curl up your toes, tensing all the muscles in your feet. Hold here for a few seconds and then exhale and release the tension in your feet, letting them relax completely. Move up to your calves inhale and tense your calf muscles, holding for a few seconds. Exhale and release, feeling all the muscles in your lower legs relax. Now your thighs. Inhale and tighten all of the muscles in your thighs. Inhale and tighten all of the abdominal muscles, holding on to that tension. Exhale, release, letting your belly become soft and relaxed. Moving to your chest, inhale and tighten the muscles of the chest, holding for a moment muscles of the chest holding for a moment. Exhale and let the tension melt away, feeling your chest begin to open and relax.
Speaker 1:Steering your focus now to the muscles in your back Inhale and arch your back slightly, tensing the muscles along the spine, maybe squeezing the shoulder blades together. Exhale, release, let your back return to a natural, relaxed position. Move to your shoulders Breathe in and shrug your shoulders all the way up towards your ears. Hold onto that tension there and then breathe out. Let your shoulders drop, just feeling the weight of the world. Lift off them.
Speaker 1:Now. Bring your attention to your arms. Inhale, clench your fists and tense all the arm muscles, even the fingers. Hold on to that tension, exhale and release, letting your arms and your hands relax completely. Now just focusing on the upper arms, so above the elbows. Inhale and tighten your biceps and your tricep muscles. Hold on to that tension, exhale and let them relax. Feel all the tension dissipate. Dissipate and finally bring your awareness. Allow your neck to feel loose and relaxed.
Speaker 1:Face. Inhale and scrunch up all your facial muscles, squeezing the eyes shut, pursing the lips. Wrinkle up the forehead, holding that tension. Exhale. Release it all away, letting your face soften and relax. Smooth everything out.
Speaker 1:Take a moment now to scan your entire body, higher body, noticing possibly any remaining areas of tension. Breathe deeply now and imagine sending your breath to these areas, helping them to relax even further. Visualize the breath dissolving and diluting this remaining tension, flooding it and flushing it out of the body with the exhale, the exhale. Stay here for a few moments, enjoying the sensation of complete relaxation and when you are ready, begin to gently wiggle your fingers and your toes, bringing small movements back to your body, slowly open your eyes, taking your time to reawaken. We can always use the breath to send signals to the body to relax and release any tension we may be holding onto, which then, in turn, tells the mind that it can soften its grip on any negative thinking, helping to loosen that anxiety and stress that we can sometimes feel. Always remember that you can return to this state of relaxation whenever you need to. This meditation is always here for you, as am I. Thank you for taking this time for yourself and for joining me today.