0:01

Welcome back to Breathing Space.

I'm Sam Jarvis.

If you're ready to prioritise your health and cultivate the deep relaxation you deserve, hit the follow button now for access to more meditations, affirmations, and bedtime stories to help you wind down and de stress as we drift deeper into the night.

0:31

Feel yourself drifting deeper and deeper into relaxation.

Allow this rejuvenating meditation to guide you through the progressive muscle relaxation technique and experience tension simply melting away from your mind and muscles tonight.

0:58

I invite you to release any physical or emotional attention that has wound its way in to your mind and muscles tonight.

Welcome peace, welcome calmness, and welcome kindness into your body with every cycle of your breath.

1:24

Tonight, let go of the thoughts and fears that crowd you in the daylight hours.

When you're ready, come to settle in a comfortable position.

Whatever shape that takes on you and your body, take the opportunity to enjoy the peace and stillness of this moment alone.

1:55

As the quiet of the night washes around you, perhaps you find that you have a little time to check in with yourself.

How are you feeling tonight?

Where are your thoughts?

2:15

Are they buried in yesterday or tunnelling in to tomorrow?

If you need to call your attention back to the present moment with a deep breath in through your nose and a long lazy sigh out through your mouth.

2:41

How does your body feel as you lie there relaxing?

Is it tense?

Perhaps you can still feel the weight of the day heavy on your shoulders.

Know that there is no right or wrong answer.

3:02

This is simply an opportunity to listen in to your mind and muscles before we begin to unwind for the evening.

Now, if you're feeling ready, center your attention on the sound of my voice and allow tonight's meditation to guide you gently toward relaxation.

3:36

Begin by drawing a deep breath in through your nose and sighing out through your mouth.

Breathe in and out.

3:57

Inhale and exhale, welcoming calmness, stillness and sleepiness into your body with each cycle of your breath.

4:17

On your next inhale, feel the cool evening air filling your lungs, expanding your chest and sinking down into your abdomen.

Exhale slowly through your mouth, imagining all the stress of the day simply draining from you with your out breath.

4:46

Breathe in and out.

Inhale and exhale with each in breath.

The calm and stillness of this moment flows into your body with every out breath.

5:10

Notice yourself.

Push the chaos of the day a little further away.

Send your attention to your forehead.

Notice any tension or stress You might be holding that in your temples, beyond your hairline, and perhaps in the muscles that knit your brow together.

5:38

When you're ready, draw a deep breath in, and as you exhale, consciously relax those muscles and allow the tension to ebb out of you.

5:53

With your breath, your mind and muscles unwinding, perhaps you find that you can breathe a little deeper in and out.

6:13

Tighten the muscles around your eyes by squeezing them shut.

Feel the tension bill hold for just a few seconds and release as the muscles relax.

6:33

Perhaps you notice that your eyelids feel a little heavier than before.

As you sink into a state of deep relaxation, note any tension residing in your jaw.

6:55

Draw a deep breath in, and as you exhale, release it.

Let your jaw go slack, allow your tongue to fall away from the roof of your mouth and welcome an easy, unobstructed breath in through your nose and out through your mouth.

7:25

Guide your focus to your shoulders.

Now lift them towards your ears, tightening the muscles.

Hold on to that tension for a moment and release, consciously letting go of any physical or emotional tension residing there.

7:53

Feel the weight of the world lifting from your shoulders as they relax down into the soft cushions beneath you.

Feel deep relaxation flowing down from your shoulders into your upper arms.

8:18

Tense the muscles in your biceps and release, letting your arms rest easily by your side.

Continue down to your forearms.

8:35

Tense them.

Feel the muscles contract and release.

Now turn your attention to your hands.

Ball them into fists, feeling the tension in your fingers and palms.

8:56

Hold for a moment and release, letting your fingers stretch out and relax after so long trying to hold on to the day and hold down the Fort.

9:15

Inhale deeply, hold your breath for a few seconds to feel the tension in your chest, and as you exhale, let all that tightness melt away.

Now focus on your back.

9:41

Draw a deep breath in, and as you exhale, allow it to sink a little deeper into the soft mattress beneath you.

Give the full weight of your body over to your bed.

10:01

As you drift toward a deep and restful sleep.

Direct your awareness to your stomach.

Many of us waste far too much energy sucking our tummy in and tensing it up.

10:23

Tonight, draw a deep breath in and as you sigh out, allow it to soften.

Tonight, allow yourself a little time to be soft, to release your muscles, to be loose.

10:45

This is your opportunity to drift from moment to moment, unguarded.

Send your attention to your hips now and allow them to fall open as you release the physical and emotional tension.

11:12

So often har but there.

With a deep breath in and a long sigh of relief out, Tighten the muscles of your thighs.

Hold and release.

11:34

Move down to your calves, tense and release.

Lastly, focus on your feet.

Curl your toes, feeling the tension in your arches and the soles of your feet.

11:56

Hold for a moment and relax, allowing your feet to open and release.

As you lie there relaxing, take a moment to scan from the top of your head to the very tips of your toes.

12:26

Notice how your body feels.

If you find any remaining tension, breathe into that area and let the tension drain from you on the tide of your out breath.

12:47

Let the cycle of your breath wash ever so easily, in and out, in and out, each time drawing you deeper and deeper into a state of total relaxation.

​