30 minutes of System Deep Relaxation Meditation.

https://www.youtube.com/channel/UC3gsQf2hTHogfFvUUzj5AOg

https://www.youtube.com/channel/UCnTeByiFoLMTQJmTn1poR2w

Hi there, welcome to this guided System Deep Relaxation Meditation. In this meditation, we will work on relaxing your entire body and calming your mind. It is recommended to find a comfortable and quiet space to practice this meditation. You can sit or lie down, whatever is most comfortable for you. Let's begin.

(Start with a few deep breaths)

First, I want you to bring your attention to your feet. Wiggle your toes and feel the sensations in your feet. Now, focus on relaxing your feet. Release any tension you may be holding in your feet. Feel the muscles in your feet soften and become heavy.

Move your attention to your legs. Notice the weight of your legs as they rest on the ground. Allow your legs to fully relax. Feel the muscles in your thighs, calves, and shins soften and release.

Now, bring your attention to your hips and pelvis. Feel any tension in this area and release it. Allow your hips to become heavy and sink into the ground.

Next, focus on your stomach and chest. Take a deep breath in and fill your stomach and chest with air. Exhale and release any tension in this area. Allow your stomach and chest to soften and relax.

Move your attention to your arms. Feel the weight of your arms as they rest on the ground. Release any tension you may be holding in your arms. Feel the muscles in your biceps, triceps, and forearms soften and become heavy.

Now, bring your attention to your hands. Wiggle your fingers and feel the sensations in your hands. Focus on relaxing your hands. Release any tension you may be holding in your fingers, palms, and wrists.

Finally, bring your attention to your neck, head, and face. Allow your neck to release any tension and your head to become heavy. Relax your jaw and let your tongue rest gently on the bottom of your mouth. Soften your cheeks and forehead.

Now, take a few deep breaths and feel the relaxation in your entire body. Allow yourself to sink deeper into relaxation with each breath.

Stay in this relaxed state for a few minutes. If your mind starts to wander, gently bring it back to the present moment and the sensations in your body.

(Stay silent for a few minutes)

Now, when you are ready, slowly begin to wiggle your fingers and toes. Take a deep breath in and exhale. Slowly open your eyes.

Take a moment to notice how you feel. Do you feel more relaxed? More calm? More at ease? Remember this feeling and take it with you as you go about your day.

Thank you for practicing this System Deep Relaxation Meditation with me.