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Tension Release and Mindfulness

Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.

Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.

Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.

And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.

Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.

Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.

Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.

So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.

And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.

Meditation

4.5

Tension Release and Mindfulness

Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.

Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.

And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.

Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.

Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.

Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.

So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.

And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.

Meditation

4.5

Duration

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