Ericdoa - ​one (guided meditation & progessive relaxation) lyrics

Hello, today will be my first
Attempt at guided meditation
This will help with anxiety and all other
Things that make you detached from reality
First, I would like you to take a
Deep breath through your nose, hold it
And release out of your mouth
Take a deep breath in through
Your nose, hold it
And release out of your mouth
We are going to attach all
Parts of your body today
And reassure yourself that you are present
And that you are here
Before we start we'll do
More breath exercises
You're going to do something
Called 4-7-8 breathing
You are going to breathe in for
Four seconds, hold for seven
And release for eight let's begin
Breathe in for four seconds, one, two, three
Four and hold for seven, one, two
Three, four, five, six, seven
Now release for eight, one, two
Three, four, five, six, seven, eight
Notice how your body feels a
Sense of relief and
Your heart rate will begin to slow down
Don't fear, you're okay, you're comfortable
Whether in a chair, laying in your bed
Or somewhere where you feel comfortable
Now we will begin the
Guided progressive meditation
Get comfortable, lay down
And relax all of your body parts
Where you're weightless and you
Feel soft and heavy
We're gonna start at the top
What I want you to do is
Crinkle your forehead and your eyes
And strain them
Hold this position and release
Notice how you feel your forehead release
All of the tension and
The muscles in your eyes release
The tension as well
And it leaves a warm feeling at
The top of your head
Take a deep breath in through
Your mouth, hold it
And release through your nose
Focus on your breath, breathe in, hold it
And breathe out through your nose
We will now be going down to
The nose and the mouth crinkle your nose
Move your lips to the right side of
Your face and hold them there
Now release, feel the tension go out of
Your nose and out of your lips
And the warm sensation covering your face
We will now go down to your
Neck and to your shoulders
Bring your shoulders up as if you want them
To touch your ears and leave them there
Hold this position and now release
Again, try to pinpoint where the tension
Leaves your body and the sensation
That you feel and the relaxation of
Your neck and your shoulders
We will now be going down to the chest
Push your chest up to where your back feels
Like there is a pillow under it
Hold that position and now release
Feel the blood of your muscles rush down
Your back as the sensation of relaxation
Notice how your body begins to
Feel softer and heavier let's go to the arms
Tense the muscles in your
Arm and your forearm
And close your fists on both sides
Hold this position and now release
Feel the relaxation coarse through your arms
Down to your hand and the tension
Slip out of your fingertips
Feel yourself slowly become one
With your body
And allow the relaxation, and the calmness
And weightlessness of your arms
To engulf your feeling
Breathe in through your nose, hold it
And now release
Next, we will be going to the
Lower half of your body
Tighten your buttocks, your
Thighs, your calves, and hold them
Hold that position, and now release
You should feel a warmth
Down through your leg, down to your calves
Take a deep breath in, hold it
And now release
We will now go to the final area
Down to your feet and your toes
Tense the muscles in your foot
And curl your toes
And hold that position, now release
Feel the warmth coarse through your feet
And up through your toes, move them around
Your body is here and present
You should your limbs, your neck, your head
And the rest of your body
Begin to feel weightless
Now for an exercise to ground yourself
Wherever you are, whatever
Your surroundings are
Do not pay attention to them
Close your eyes
And envision yourself in a place where
You are the most happy
Really take in the detail
From where you're standing, what you
See, what you could hear
What you could smell, what you could feel
We're gonna use a simple
Grounding technique next
What I want you to do is
Wherever you are, wherever you're sitting
Laying down
Grab what's ever closest to you and
Then make yourself feel present by
Touching the object and or material
That is closest to you
Really rub your fingers through it
Get a grasp for what it is
The next thing I want you to
Do is take in the
Aroma of your surrounding and pinpoint
What you can smell what is in the air?
Now take a deep breath in, hold it
And now release feel yourself a lot calmer
Feel yourself becoming relaxed
Feel yourself being present with
Where you are when it comes to feel
Detached, no longer real
Remember that the brain has sixty thousand
Thoughts every day and if all
Of them were true then how
Would we as people continue?
You are here, you are present
Continue to keep your eyes
Closed and envision yourself
In a place where you are the happiest
What we are going to next and is
An exchange of energy through your body
What I want you to do is release both of your
Hands upward and leave them there
For about fifteen seconds
You feel the sense of
Relaxation coarse through them
Bring both your hands up like
You are going to clap have your palm, your
Fingers, completely identical
Move your hand over the other and
Feel the warmth between your hands
Like you're rubbing them together
But not completely touching
You should feel a sense of
Energy between your hands, a sense of warmth
Connect yourself to the one
And the motion of your hands
Moving back and forth we are going to
Reattempt progressive relaxation
The warmth of a complete relaxation
What I want you to do
Is tense all the muscles
In your body and hold them for ten seconds
You can now release
Feel the overwhelming feeling
Escape your body
The body is a unique thing, all of
Our bodies are unique and different
Yet one in the same
The way that you can control your body is
One in the same as everyone else
We spend too much stressing
Over the smallest things, the most miniscule
When you take time to feel present
And you take time you will
Remember where you are and to reassure
Yourself things will be okay
That is when our feelings of anxiety
And disconnection begin to dissappear
Problems occur yet time allows
Them to fade away
Let's again focus on the breathing, breathe
In through your nose, Hold it
And breathe out through your mouth
Let's breathe in through your nose, hold it
And then breathe out through your mouth
Meditation allows you to sit
And ponder at the
Thoughts you do not have access to
Don't be afraid of
Your subconscious releasing
In order to be completely relaxed you need
To see what you are thinking about
If these thoughts are good or bad
It doesn't matter because at
The end of the today we are just a thought
Let is pass, envision it
And watch as your body allows it to fade away
You are here, you are present, you are calm
Listen to the sound of the water
Flow, and the birds sing
And the wind coarsing through the trees
Thank you for listening and remember
If times throughout your day feel
Stressful this will always be here
For you to relax
And for the thoughts plaguing your
Mind to be released
Love to you all and have a
Good rest of your day, afternoon, or night