Sports and Fitness

Guided Meditation For Deep Relaxation, Anxiety, Sleep Or Depression – Beginners Yoga Meditation

hello and welcome my name is Katrina and you’re watching a meditation video part of my meditation series for stress and relaxation today we’re going to focus on deep breathing so to begin you’ll want to find a comfortable seat perhaps on the ground maybe with a pillow or a blanket under your hips maybe seated upright with your back against a chair or perhaps lying on the ground today I’ll be relaxing from the ground we’ll want to find a comfortable position with a spine straight and completely on the ground we could place a blanket or a bolster maybe some bath towels rolled up under the knees if that’s more comfortable we’ll have the arms alongside the body but with space in between and we’ll start to check in with ourselves here scanning the physical body noticing where we’re holding tension noticing where we might feel a lightness or an ease we’ll scan the emotional body checking in with any feelings of stress that we might be carrying or maybe some emotional lightness or buoyancy something we’re feeling good about we’ll check in with the mind just noticing if today is one of those day full of whirlwind thoughts or if we’re feeling kind of peaceful and pretty quiet we’ll start to check in with our breath noticing where in our body it flows maybe we feel it in the chest maybe the belly will notice where it doesn’t flow maybe the breath is a little shallow we’re constrained we’ll start to deepen the breath drawing it first into the belly then the chest and upper back and exhaling to release another breath into the belly then the chest and exhale we’ll start to slow the breath holding at the top and exhale again we’ll breathe in one two three we’ll pause at the top and smooth even exhale two three breathing at our own pace calm slow and smooth each inhale all the way into the belly then the chest we pause for a moment and exhale completely returning our focus to the physical body will start to release some tension consciously releasing muscles of the face seeing as we relaxed if there might have been muscles we didn’t even realize we were holding we’ll relax the throat in the neck feeling the back of the head sink into the ground fully supported we’ll relax the shoulders letting them sink into the ground relaxing the collarbones the chest just letting go of the weight that we’re carrying relax the upper arms the elbows the forearms will relax the hands letting the fingers come to rest and their natural curl still with the breath smooth inhales pausing at the top before we exhale completely releasing the chest releasing tension across the ribs letting the middle back and the low back settle onto the ground relax the abdomen relax the hips and the buttocks letting them release into the ground relaxing the thighs the knees relaxing our calves and our ankles staying with the breath as we inhale slowly and smoothly we pause at the top then we exhale completely we’ll relax the feet relaxing even the toes letting them fall out to the sides slow smooth inhales complete exhales checking back in with the physical body noticing if there are still areas where we’re holding seeing if we can let go a little more seeing if we can let go a little more with every exhale not worrying about where we need to be next or what we might need to do but allowing ourselves this time to intentionally relax we’ll take note of any emotional stress just as we do with the physical we’ll exhale it away smooth long inhales pausing at the top and sending any unwanted stress out with our exhales again we inhale slowly and smoothly holding at the top before we exhale well allow the mind to rest on the sensation of each breath in and out through the nose taking advantage of exhaling sighs whenever we’d like to checking back in with the physical body noticing where we might be storing tension again releasing the jaw releasing muscles of the face relaxing shoulders relaxing the abdomen the hips and the legs letting the body feel completely supported by the ground beneath us tuning into the breath will notice where in the body it flows will notice where it doesn’t really the belly then the chest and upper back before we exhale completely gradually will start to expand the path of the breath still with slow smooth exhale a pause the top and release we inhale into the belly then the chest and then we’ll imagine this breath swirling all the way out through the arms and the legs we’ll inhale reaching the breath all the way through the body to the fingertips and the toes we’ll send this exhale swirling through the ribs and the hips up to our shoulders imagining this breath coming up the neck into the head even the ears nourished by this inhale sending fresh oxygen to every place in the body sending nutrients to ourselves intentionally and as our breath swirls around the entire body not only does it distribute what we need it gathers up everything we no longer wish to carry exhale physical tension inhale a new breath exhale releasing emotional stress we can pause at the bottom before we inhale fresh air sending it all the way out through the body arms legs fingers toes hips shoulders even our ears and our nose exhale releasing any mental chatter allowing the mind to be fully occupied by sensing as much of the body as we can at one time inhale to nourish exhale to release sending out carbon dioxide sending out physical tension sending out emotional stress sending out our mental chatter inhaling clarity a sense of well-being and calm we pause at the top before we exhale completely checking in with our breath filling first the belly then the chest and upper back before we send this fresh air through the entire body will exhale taking stock of our physical tension noticing you for holding in the shoulders if we’re holding in the legs and exhaling that tension away inhale to fortify strengthen refresh the body exhale to let go of all that no longer serves us inhale slow controlled full repository into the breath filling the belly then the chest before we send that fresh air to circulate the entire body will pause the top and exhale completely releasing physical tension emotional stress mental chatter on the way out will continue these smooth full inhales an unhurried pause at the top and with every exhale will continue to let go staying here on our backs breathing deeply for as long as we’d like and when we’re ready to come upright we’ll carefully slide the soles of the feet to the floor we’ll rock on to the right hip keeping the eye is closed we’ll curl the knees the chest using the arm for a pillow enjoying several unhurried breaths here and when we’re ready we’ll plant the left palm in front of the chest using the arms for support as we make our way back up right to seated allowing the head to hang heavy I’m bringing it up last my name is Katrina repin thank you so much for watching this video I certainly hope that it’s left you feeling much more relaxed and relieved of stress check out my upcoming videos in the my meditation series favorite this video follow along anytime you’re feeling stressed and do yourself a favor follow along when you’re not feeling stressed try to work on this preventative action the more you can relax on a regular basis the less will have anxiety build up and overtake your life so favorite this video follow along subscribe to psyche truth we’ve got thousands of health and wellness videos to help you take control and if you’d like to learn more about me you can look at my website Katrina Redmond calm thanks again
Video source: https://www.youtube.com/watch?v=-MOXDi_hWUk

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