Hello everyone! This is Iris Fae, and this is going to be a progressive relaxation of the body. This can help you relax your body if it is tense and stressed, and help you relax. Be sure to get into a comfortable position, laying down on your back, and allow yourself to fully relax.

One of the best ways of starting a progressive relaxation is to actually tense the body. So beginning with your feet and your legs, begin to tense up your body. And then let it go. And then moving up to the thighs, and the hips, tensing. And then letting it go and relaxing. Tensing, and then letting it go. Arms and shoulders, your hands tensing. And letting it go and relaxing. Your neck and your head, tensing. And then letting it go and relaxing.

Now bring your attention to my voice. And as you focus on my voice, your mind becomes clearer and more relaxed. So you can follow along with this meditation to help you relax your body.

Now gently bring your focus to your feet. Feeling your feet, it may feel like tingling sensation as you focus on your feet. And as you focus on your feet, just feel them becoming heavier and heavier. Just sinking deeper and further down, becoming heavier. And as they are becoming heavier, I would like you to test them to test to make sure they cannot move. And you will find that the more you try to move them, the harder it is to move them. You're not able to move them, because they are completely relaxed and free of all tension and stress.

Feeling this heavy sensation gently go up towards your ankles and your legs. Slowly going up towards your knees. This heavy sensation, becoming heavier and heavier. So heavy. Like a tingling, warm sensation as your legs are so heavy. Go ahead and test them, and you will find that you cannot move them. And the harder you try, the heavier they become.

Feeling this heavy sensation in your knees, slowly working its way up, very slowly, going up your thighs, towards your hips. Becoming heavier and heavier. Feeling this tingling, warm sensation going up your thighs, as your thighs relax. Free from all stress and tension. And now once it's up to your hips, go ahead and test your legs. Try to move them. And you will find that you are not able to move them because they are so relaxed and heavy. And free from all stress and tension.

Now, bring your focus to your hips and feeling this sensation, this heavy warm sensation, go through your hips and relax. Feeling this heavy sensation getting stronger and stronger as it relaxes all the muscles in your hips. Now, try to attempt to move any part of your hip and you will find that you are unable to because of how relaxed and heavy your body is.

Focusing on this sensation. Gently feeling it go from your hips, up towards your lower back and abdomen. Your stomach relaxes, and your lower back relaxes. All the stress and tension in your lower back is now relieved. Feeling the heavy, warm tingling sensation relaxing your lower back as it becomes heavier and heavier. Testing to make sure that you cannot move, and then relax.

Focusing on this warm, tingling heaviness as it continues upward. Up towards your chest and your upper back. Going up higher, as it becomes heavier and heavier. Your chest and your upper back are so heavy and relaxed. Feeling all the muscles loosen up as you just sink further and further, deeper and deeper. All muscles are free from stress and tension. And attempt to try to move your upper back and you will find that your body it too relaxed to move. Ok now relax.

Feeling this heavy sensation going up to your shoulders. Relaxing your shoulders. Feeling them sink further and further down. All the muscles and all the tension and all the stress is gone as your body, your shoulders, begin to relax as they become heavier and heavier. Attempting to move your shoulders and you will find that you are unable to move them. And now relax.

Now feeling the heavy sensation continuing from your shoulders, down towards your arms, down towards your elbow. Slowly, as it becomes heavier and heavier approaching your elbow. Your arms are feeling so heavy as this heavy sensation approaches your elbows. Fully relaxed and heavy. Free from all stress and tension. Attempting to move your arms and you are unable to because of how relaxed you are.

Next, feel this heavy sensation continuing down from your elbows, towards your hands. As it goes further down, your arms become heavier and heavier as it enters into your hands. Your hands, your fingers becoming heavier and more relaxed. Free from all stress and tension as your hands sink further down, deeper and deeper, more and more relaxed. And attempt to move your hands and your fingers and you will find that you are unable to because of how relaxed you are. And now relax.

Bring your attention now to your neck as you feel this heavy sensation begin to go up towards your neck. Relaxing all the muscles in your neck area. Feeling the heavy sensation relaxing your neck and all the muscles there as your neck becomes heavier and heavier, as it sinks further and further down. Becoming more and more relaxed. Now, try to move your neck and you will find that you are unable to because it is so relaxed and heavy.

Now, this heavy sensation is continuing to slowly go up from your neck, towards your head and your face. Feeling it going up towards your chin and your mouth, up towards your nose, and your eyes. Completely relaxed and heavy. Free from all stress and tension. All the muscles in your eyes and around your eyes are completely relaxed. And then it's moving up towards the back of your head, up towards your hair and your scalp as it becomes heavier and heavier. And once it reaches the top of your head, your entire body is relaxed. Attempt to test your face and your head to see if you can move it, and you will find that you are unable to because of how relaxed you are. Your entire body is so heavy and relaxed and free from all tension and stress.

Now you may continue to lay here for a bit to enjoy this heavy relaxation in your body. Whenever you want to get up, all you have to do is just gently open your eyes and being to move your hands and your feet. And when you do get up, you will retain this relaxation that this meditation has brought to you. You will continue the rest of your day feeling relaxed and free from worries, stress, and tension as it's easy for you to let go of these things.

I thank you very much for listening to this recording. And I hope you have a wonderful rest of your day. Thank you for listening. Bye bye!