Healing Journeys ~ Guided Meditations

This deep relaxation session guides participants through a full-body progressive muscle relaxation, starting with setting up a comfortable space and posture. It includes a series of breathing exercises and focused muscle tension and release techniques, followed by a guided mental body scan to promote complete physical and mental relaxation. The session ends with gentle reawakening movements and affirmations of peace, stillness, and well-being.
 
Guided Deep Relaxation
Welcome.
Here are some tips and guidelinesfor your deep relaxation session.
It is best to do this session lying down.
But it can be done on an armchair, shezlong, or chair and ottoman.
If you are lying down for the session,you might like to put a pillow or a bolster under your knees.
This will ease your back.
You can lie on your bed or you can lie on the floor,on a thick carpet, or a yoga mat.
You will cool down during the session, so depending on the weather,you may want to put on socks and cover yourself with a blanket.
You also might like to cover your eyes with a small towel.
Have a wonderful deep relaxation.
Welcome to your true wellness deep relaxation.
Make sure you are lying down in a comfortable position.
Have your arms down alongside your body, your palms up,your legs separated, feet just flopping to the sides.
Have your eyes closed.
Just surrender your body to gravity and take a deep breath,breathing in through the nose, a nice deep inhalation,and out through the mouth with a big sigh.
Just release all your tension with that exhalation.
Breathing in again through the nose,a nice big breath,and a nice big sigh.
And one more time.Breathing in through the nose, and really letting go.
Good.
Now bring your awareness to your right leg.
Again, breathe in and hold the breath,lift the leg up just a few inches off the floor or bed,hold the leg tight, squeeze it tense… and release.
Let the leg drop back down.
Bring your awareness to your left leg.
Breathe in, hold the breath,lift the leg up just a few inches,squeeze the leg tight, tense up the leg – holding the breath,and then release the breath and the leg at the same time,letting the leg drop down.
Roll the knees in and out a little bitand let the legs just flop out to the sides,and forget about them.
Stretch out the hands, splay out the fingers,stretch out the arms, lift the arms a little bit,make fists, breathe in, hold the breath,tighten up the fists and arms right up to the shoulders, holding the breath, squeezing the arms, hold…
And release the arms and the breathat the same time.
Roll the arms in and out a little bit,and let the arms flop out, palms up, and forget about them.
Squeeze in the buttocks, hold the buttocks nice and tight,breathe in, hold the breath, squeeze… and release and feel the hipssinking down.
Relax the belly in the abdomen,breathe in deeply and hold the breath,and make the belly big and round like a big balloon,pushing the belly button up to the ceiling.Hold the breath, pushing the belly up, hold… then open the mouth and let the air rush out.
Take in another deep breath,fill up the lungs and chest.
Take in a little more.Take in even a little more.Hold the breath in, relax the shoulders,keeping the breath in, then open the mouth, and let the air rush out.
Good.
Relax the shoulders,lift the shoulders up to the ears, inhaleand squeeze the shoulders up to the ears, hold…and relax, letting the breath out.
Breathe in again, and this time as you exhale,push the shoulders down towards the feet,stretching out the sides of the neck and the tops of the shoulders,and then release.
Take another deep breath,hold the breath in,open the mouth… and release.
Bring the awareness to the face,squeeze the nose and eyes together.
Relax the face.
Open the jaw and mouthlike a big yawnand stretch open the jaw really wide.
Pull the lips back,making a big wide open mouth… and release.
Purse the lips together like a kiss,suck in the cheeks… and release.
Raise up the eyebrows, wrinkle the forehead… and release.
And squeeze all the facial muscles together: forehead, eyebrows, eyes,cheeks, lips, and chin, all towards the nose.Hold… and release.
Wiggle the face aroundand let the facethoroughly relax.
And now we will go over the body mentallyto further release any tensionthat may be left lingering there.
Just imagine gentle waves of peaceflowing through the body,letting go,letting go,letting go.
Feel the toes, feet, heels,and ankles… relax.
The lower legs, knees,and upper legs… relax.
The fingers, palms,the backs of the hands, and the wrists all… relax.
The forearms, elbows, upper arms… relax.
The shoulders… relax.
The hips, pelvis,and genital area all… relax.
The whole abdominal area, the belly,and all the internal organs… relax.
The stomach, diaphragm, chest,ribs, lungs, and heart… relax.
The sides of the body… relax.
The lower back, middle back,and upper back all… relax.
Feel the entire spine letting gofrom the tip of the tailbone up through the lower back,behind the back of the waist,through the back of the ribcage,up between the shoulder blades, up through the back of the neck,and into the brain.
Relax.
The collarbones, the sides of the neck,and throat… relax.
The jaw just relaxes.
The mouth, lips, teeth,and tongue all… relax.
The nose, cheeks, and ears… relax.
The eyes just sink down into the head.
The eyelids, eyebrows, forehead,the whole face… relax.
The whole head, the skull, the scalp,and all the hair on the head… relax.
And all the skinall over the body… relaxes.
The hair on the skinall over the body… relaxes.
And the fingernails and toenails… relax.
Just feel how calm and quietthe body has become.
Just notice how the breath flowsin and out of the bodyall by itself.
And notice how thoughts come and goin the space of awareness.
Being the observer,Being the awareness.
And feel the stillness and the silenceof this space of awareness.
Sounds may come and go,but the space of awarenessis ever still, ever silent.
Just feel the stillness.
Feel the silence.
Be the stillness, be the silencethat nothing can disturb.
And feel the peaceof this stillness and this silence.
Be this peaceand thoroughly enjoy it.
Bring the awareness back to the breath.
Take a deeper breathand feel the life-force energy, the prana flowing into the bodythrough the top of the head.
Feeling the head, neck, shoulders,arms, hands and fingers with light.
Breathing in deeply.Breathing the light,the prana, the life-force energy.
Feeling the torso, hips,legs, feet and toes.
Breathing in and stretching out the fingers and toes,the hands and feet,the arms and legs.
Feeling every cell start to vibratewith fresh energy and vitality.
And reach the arms overhead,giving the body a good stretch.
Taking a few more deep breathsin and out.
And then, gently roll over onto your side,again, taking a nice deep breath,and just resting for a moment.
And then come up to a sitting position.
Again, stretch out your arms and legs.
Take another deep breath.
And one more time,take a nice deep breathwith a big sigh at the end,breathing in through the nose.And two more times.
Now breathe in.And once more.
Good.
And this completes your deep relaxation session.
I wish you a beautiful day.
Namaste.

At the heart of this musical journey is a rare recording of an extraordinary Superpod gathering of three orca whale families. These majestic beings, often described as “voices for the voiceless,” represent Unity Consciousness, and hold a loving grid for the planet. Their vibrations and frequencies are complemented in this sound healing journey by the ancient Solfeggio tone of 528 Hz, known as the “Love frequency” and associated with DNA repair and golden healing light. A Carnelian crystal bowl sings with an overtone of Venus and a 10th interval - an invitation into the emotional experience of merging with the Divine. And the Zodiac Earth frequency grounds the journey in cosmic time, echoing the great 26,000-year cycle of the Earth’s passage through the zodiac, and honoring our collective transition currently underway into the Aquarian Age.Breathing Peace
Welcome.
Here are some tips and guidelinesfor your deep relaxation session.
It is best to do this session lying down.
But it can be done on an armchair, shezlong, or chair and ottoman.
If you are lying down for the session,you might like to put a pillow or a bolster under your knees.
This will ease your back.
You can lie on your bed or you can lie on the floor,on a thick carpet, or a yoga mat.
You will cool down during the session, so depending on the weather,you may want to put on socks and cover yourself with a blanket.
You also might like to cover your eyes with a small towel.
Have a wonderful deep relaxation.
Welcome to your true wellness deep relaxation.
Make sure you are lying down in a comfortable position.
Have your arms down alongside your body, your palms up,your legs separated, feet just flopping to the sides.
Have your eyes closed.
Just surrender your body to gravity and take a deep breath,breathing in through the nose, a nice deep inhalation,and out through the mouth with a big sigh.
Just release all your tension with that exhalation.
Breathing in again through the nose,a nice big breath,and a nice big sigh.
And one more time.Breathing in through the nose, and really letting go.
Good.
Now bring your awareness to your right leg.
Again, breathe in and hold the breath,lift the leg up just a few inches off the floor or bed,hold the leg tight, squeeze it tense… and release.
Let the leg drop back down.
Bring your awareness to your left leg.
Breathe in, hold the breath,lift the leg up just a few inches,squeeze the leg tight, tense up the leg – holding the breath,and then release the breath and the leg at the same time,letting the leg drop down.
Roll the knees in and out a little bitand let the legs just flop out to the sides,and forget about them.
Stretch out the hands, splay out the fingers,stretch out the arms, lift the arms a little bit,make fists, breathe in, hold the breath,tighten up the fists and arms right up to the shoulders, holding the breath, squeezing the arms, hold…
And release the arms and the breathat the same time.
Roll the arms in and out a little bit,and let the arms flop out, palms up, and forget about them.
Squeeze in the buttocks, hold the buttocks nice and tight,breathe in, hold the breath, squeeze… and release and feel the hipssinking down.
Relax the belly in the abdomen,breathe in deeply and hold the breath,and make the belly big and round like a big balloon,pushing the belly button up to the ceiling.Hold the breath, pushing the belly up, hold… then open the mouth and let the air rush out.
Take in another deep breath,fill up the lungs and chest.
Take in a little more.Take in even a little more.Hold the breath in, relax the shoulders,keeping the breath in, then open the mouth, and let the air rush out.
Good.
Relax the shoulders,lift the shoulders up to the ears, inhaleand squeeze the shoulders up to the ears, hold…and relax, letting the breath out.
Breathe in again, and this time as you exhale,push the shoulders down towards the feet,stretching out the sides of the neck and the tops of the shoulders,and then release.
Take another deep breath,hold the breath in,open the mouth… and release.
Bring the awareness to the face,squeeze the nose and eyes together.
Relax the face.
Open the jaw and mouthlike a big yawnand stretch open the jaw really wide.
Pull the lips back,making a big wide open mouth… and release.
Purse the lips together like a kiss,suck in the cheeks… and release.
Raise up the eyebrows, wrinkle the forehead… and release.
And squeeze all the facial muscles together: forehead, eyebrows, eyes,cheeks, lips, and chin, all towards the nose.Hold… and release.
Wiggle the face aroundand let the facethoroughly relax.
And now we will go over the body mentallyto further release any tensionthat may be left lingering there.
Just imagine gentle waves of peaceflowing through the body,letting go,letting go,letting go.
Feel the toes, feet, heels,and ankles… relax.
The lower legs, knees,and upper legs… relax.
The fingers, palms,the backs of the hands, and the wrists all… relax.
The forearms, elbows, upper arms… relax.
The shoulders… relax.
The hips, pelvis,and genital area all… relax.
The whole abdominal area, the belly,and all the internal organs… relax.
The stomach, diaphragm, chest,ribs, lungs, and heart… relax.
The sides of the body… relax.
The lower back, middle back,and upper back all… relax.
Feel the entire spine letting gofrom the tip of the tailbone up through the lower back,behind the back of the waist,through the back of the ribcage,up between the shoulder blades, up through the back of the neck,and into the brain.
Relax.
The collarbones, the sides of the neck,and throat… relax.
The jaw just relaxes.
The mouth, lips, teeth,and tongue all… relax.
The nose, cheeks, and ears… relax.
The eyes just sink down into the head.
The eyelids, eyebrows, forehead,the whole face… relax.
The whole head, the skull, the scalp,and all the hair on the head… relax.
And all the skinall over the body… relaxes.
The hair on the skinall over the body… relaxes.
And the fingernails and toenails… relax.
Just feel how calm and quietthe body has become.
Just notice how the breath flowsin and out of the bodyall by itself.
And notice how thoughts come and goin the space of awareness.
Being the observer,Being the awareness.
And feel the stillness and the silenceof this space of awareness.
Sounds may come and go,but the space of awarenessis ever still, ever silent.
Just feel the stillness.
Feel the silence.
Be the stillness, be the silencethat nothing can disturb.
And feel the peaceof this stillness and this silence.
Be this peaceand thoroughly enjoy it.
Bring the awareness back to the breath.
Take a deeper breathand feel the life-force energy, the prana flowing into the bodythrough the top of the head.
Feeling the head, neck, shoulders,arms, hands and fingers with light.
Breathing in deeply.Breathing the light,the prana, the life-force energy.
Feeling the torso, hips,legs, feet and toes.
Breathing in and stretching out the fingers and toes,the hands and feet,the arms and legs.
Feeling every cell start to vibratewith fresh energy and vitality.
And reach the arms overhead,giving the body a good stretch.
Taking a few more deep breathsin and out.
And then, gently roll over onto your side,again, taking a nice deep breath,and just resting for a moment.
And then come up to a sitting position.
Again, stretch out your arms and legs.
Take another deep breath.
And one more time,take a nice deep breathwith a big sigh at the end,breathing in through the nose.And two more times.
Now breathe in.And once more.
Good.
And this completes your deep relaxation session.
I wish you a beautiful day.
Namaste.