Activate your relaxation response using progressive muscle relaxation and a mindful body scan.

English

Daily body scans can help us gain insight into our body's vitality and mental state. We can maintain homeostasis and reduce stress by focusing on energetic shifts, moods, and external factors. Scientific research has shown that activating our parasympathetic nervous system (PNS) with techniques such as body awareness meditation can reduce stress levels, lower heart rate and blood pressure, and increase our levels of joy.
Today, we will use breath awareness and progressive muscle relaxation to activate and balance our PNS, leading to a more profound body, mind, and spirit rejuvenation.

Music: Soul Awakening by Maura ten Hoopen

Body Awareness Meditation for Stress Relief and Balance

 Listening to our innermost voice and intuiting what our body needs to restore vitality is essential. We should pay attention to any pain or discomfort and determine if we need a medical diagnosis, rest, or nutritional adjustments. Our body provides clues to changes in energy levels before they lead to chronic illness. Hello, my name is Kristen Simons and I am so grateful to be joining you here today on Insight Timer as we take a look at how to activate our parasympathetic nervous system by doing daily body scans and the benefit this can have on our well-being. We will conclude with a guided meditation to activate our PNS and allow for relaxation and ease to fill our day. Let's dive in. Daily body scans can help us gain insight into our body's vitality and mental state. We can maintain homeostasis and reduce stress by focusing on energetic shifts, moods, and external factors. Scientific research has shown that activating our parasympathetic nervous system, or PNS, with techniques such as Reiki, meditation, or yoga can reduce stress levels, lower heart rate, blood pressure, and increase our levels of joy. Today we will use breath awareness and progressive muscle relaxation to activate and balance our PNS, leading to a more profound body, mind, and spirit rejuvenation. Let us begin by finding a comfortable position, sitting up or lying down. Allow your back to be straight, from the base of the spine to the crown of the head. If you chose a seated posture, you may gently tuck your chin for added neck relaxation. Allow your palms to rest at your sides or lap downward for a more inward focus today. Give yourself a moment to settle into your space, noting any areas you may need to shift for added relaxation or comfort. Now that you have found your restful posture, allow your eyes to float closed, take a deep breath in, and release with a sigh if that feels right for you. Again, notice if you can make yourself perhaps 10% more comfortable. When our eyes are closed, we can notice our bodily sensations more intimately, perceiving subtle energetic sensations allowing for more profound relaxation. Gently bring your awareness to your breath, note the inflow and outflow. Do not try to change your breath, only note its temperature and texture. Rest here for a moment, following your breath as it dances upon your upper lip, blowing into your nasal passages, caressing your throat, filling your lungs. Note the expansion and release of your belly as the air flows back out into the universe to provide its life-giving carbon dioxide to the flora. A delicate dance with nature. With your awareness resting on your natural breath, shift your attention to your body. On each exhale, you sink deeper into your space, and deeper into relaxation. Your breath is your anchor. If your attention wanders, gently recall your sacred breath and its gentle flow. You are safe, relaxed, and infinite. In our co-created space, we will begin our progressive muscle relaxation, followed by a body scan. Allow your awareness to move to your feet. On your inhale, tense the muscles of your toes, feet, and ankles. On your exhale, tighten your calf and thigh muscles. Holding briefly, and release the breath and tension, allowing ease to flow through your legs. On your following inhale, tense the muscles of your hips, pelvic region, and bottom. Feel the tension flow through the muscles, and then relax on your exhale. Breathe in and tighten your stomach muscles and lower back, sensing the strength and power your torso provides. Release on the exhale, allowing for expansion and relaxation. Gently contract your chest and upper back on the inhale and release. Shift your attention to your shoulders, arms, hands, and fingers. Tense and tighten these muscles as you breathe in, holding briefly, feeling the sweet release on your exhale. Inhale and tense your jaw, cheeks, and forehead. Holding for a moment, releasing with a sigh, opening the mouth slightly on the exhale, allowing for total surrender to relaxation. And finally, tense the temples and ears. Release with a sigh. Rest here for a moment, enjoying the ease flowing through your body. This practice has activated your parasympathetic nervous system, allowing a reset to a more relaxed state. With repetition and mindful practice, this will enable you to respond more effectively to stress and upheaval in daily life. We will now flow through a body scan to become more in tune with the subtle energy within our sacred vessel. During the scan, if you note any area of constriction or tightness, I ask that you gently breathe into these areas, allowing the breath's energy to release the constriction. Your breath is your anchor. If you feel your mind drifting, gently return your attention to your breath. Now allow your awareness to settle at the crown of your head. Allow gentle ease to flow from your crown into your forehead. Release any tension remaining at your temples. Relax your eyes, your cheeks, release your jaw. Open your mouth slightly and allow your tongue to rest, barely touching the back of your teeth. This beautiful ease flows into your ears and the back of your head. With each breath, you relax more deeply into your space. Relaxation flows into your neck, shoulders, arms, hands, and fingers, which touch and show love and concern to those extraordinary beings in your life. Tightness is noted in your upper back and chest as it opens your heart space. Loving ease now stirs in your belly, flowing gently into your mid and low back, wrapping your sacred vessel in loving kindness. Allow this sensation to continue to move into your pelvic region, hips, and bottom. Ease and relaxation allow your thighs and hamstrings sweet release. Take a moment to note the release in your knees as you allow gratitude to arise for the stability and movement your knees provide. Continuing this flow into your calves and shins. Your relaxing energy removes stress or constriction. Your ankles feel soft as this energy flows through them into your feet and toes. Again, allow gratitude to arise for the support your feet provide daily as your soles kiss Mother Earth with each step you take. Rest here for a few moments, allowing your breath to be natural as you continue to breathe rest and ease into your sacred vessel. I will mind the time. You may begin to deepen your breath, feeling the energy flow into your sacred vessel, becoming more aware of your surroundings as you gently bring small movements to your fingers and toes. When you are ready, you may float your eyes open. I hope you have gained valuable insights on achieving balance between body, mind, and spirit through this meditation. Regular body scans can provide important information about your physical and mental states. You can maintain balance and reduce stress by closely monitoring changes in your energy levels, mood, and external factors. Extensive research has shown that engaging in these practices that activate the parasympathetic nervous system will lower stress, heart rate, blood pressure, and increase your happiness. To become more aware of potential imbalances and restore natural wellness, I recommend performing daily body scans in the morning or evening, and incorporate rest and meditation into your routine. Thank you so much for joining me today. I am so grateful to have met you on the path. Namaste.