Hannah Thompson ‘23 - "10 Minute Meditation for Body Relaxation"

Feeling stressed, overwhelmed, or otherwise drained? Take some time for yourself with Hannah Thomposon ‘23 as she leads you through a guided meditation for body relaxation. This 10 minute episode should leave you relaxed, invigorated and ready to continue your day.

Transcript

Speaker 1:

Welcome to Mindful and Reflective Moments, and thank you for joining us. In each episode, a Vassar College community member will share a mindfulness practice and explore how their practice sustains them during these uncertain times. We hope that you enjoy the podcast and find it helpful, and meaningful.

Hannah:

Hello, and welcome. My name is Hannah, and this is a body scan for relaxation and recovery. I'd first like to thank you for joining me today and taking time out of your day to do something for yourself. So lying on your back with your palms facing upward, let's start with a few deep breaths. Deep breath in through your nose and out through your mouth. Once again, breathe in, feeling your lungs expand, feeling your diaphragm contract. Slowly, release the breath. One last time. Take a deep breath in. This time as you release the breath, gently allow your eyes to fall closed and your body to slip into a deeper state of awareness.

Hannah:

Now laying here, notice any points of discomfort in your body, any sensations you may be feeling. Notice the back of your head against the ground, your shoulders, your spine, your palms in the open air. Notice your legs maybe turned out or in by the force of gravity. Lay your feet and your toes, and notice any tension you may be carrying in them. Take in any sensations you may be feeling. Note that they are present, and then gently let them go, allowing yourself to sink deeper into the ground, deeper into your body, and deeper into a state of relaxation. Continue to breathe.

Hannah:

Now beginning at your toes, you're going to squeeze each individual muscle in the body, allowing them to tighten and constrict, breathing into that tension and then releasing. So let's start with the toes, curling them into the ball of the foot, allowing each muscle in the foot to contract, then gently releasing that tension. Then let's tighten the calves. Constrict each individual muscle in your calves. Breathe into that tension, in and out. As you breathe out, release the muscles. Let them fall deeper into relaxation. Moving up the leg. Let's tighten the thighs, squeezing your hamstrings and your quads, the glutes tight, tight, tight, as hard as you can, and then release.

Hannah:

Moving up to the torso. Squeeze your abs, your lower back, your rhomboids. Constrict each muscle within your stomach. Breathe and release, allowing your back to sink into the floor, your muscles to relax. Let's go up to your chest and your shoulders. Squeeze tight, constrict your muscles. Breathe into that tension and release. Move up to your arms, your biceps, your triceps, even your forearms. Squeeze, squeeze, squeeze. Allow each muscle to constrict. Breathe in. As you breathe out, allow your arms to melt into the floor. Deeply relaxed. No discomfort, no pain, and certainly no tension.

Hannah:

Now squeeze your hands tightly into fists. Feel the tension of your fingers pressing into your palms. Deep breath in, allowing the tension to spread to your wrists and release. Feel your hands letting go of all that tension. Sinking back into the ground. Let's travel up to your neck or you carry so much tension throughout the day. Squeeze every muscle in your neck tightly down into your shoulders. Feel the weight of your day constrict. Breathe in and let it all go. Allow your neck to sink into the ground. Allow your shoulders to relax. Feel your muscles unwinding. Breathe in through your nose and out through your mouth.

Hannah:

Finally, let's contract every muscle the same time from your toes all the way to the top of your head. Squeeze, squeeze, squeeze your muscles, allowing them to constrict, feeling the tension. Take a deep breath in and then let that go. Allow your body to sink deeper and deeper into the ground as your muscles reach a new state of relaxation. Again, breathe in through your nose and out through your mouth. In and out.

Hannah:

Let's look anew at any points, discomfort in your body, any sensations you may be feeling. Note where you may still be carrying tension and on each exhale, release it, allowing your body to sink deeper and deeper into relaxation. Breathe in through your nose. Note any points of tension and release. Once more, breathe in through your nose and release out through your mouth.

Hannah:

This is going to conclude today's body scan. Try to note the times you may be carrying tension in your body throughout your day. You often carries stress in your shoulders, your hands. Be aware of this. Take some time to release it. Let's take one last breath together in through your nose and out through your mouth. You're ready. Gently, open your eyes. Feel your body on the floor and rise awake ready to take on your day with a new found sense of relaxation. Thank you for joining me today.

Speaker 1:

Mindful and Reflective Moments is brought to you by the Vassar College counseling service, the Office of Health Promotion and Education, the Office of Student Growth and Engagement, and the Office of Spiritual Life and Contemplative Practices.