I'm going to Hello everyone. Welcome to this episode of Sleep and Relax ASMR. In this episode I will guide you through a brief but effective muscle relaxation meditation.

The inspiration for this meditation comes from the guided meditation site.com.

So thanks them for the inspiration and without further ado let's get started.

Find yourself in a quiet place to relax.

turn off your phone, dim the lights.

This is your time.

A time for complete and utter relaxation.

For this relaxation, you can either sit down or you can lie down.

Just make sure that you are warm enough and that you are comfortable.

Allow your hands to rest loosely on your lap or by your side.

I'll give you one you to close your eyes.

Become aware of your breathing and notice how your abdomen rise and falls with each breath.

Take a long, slow deep breath in through your nose all the way down into your stomach.

Hold the breath in for just a moment and then exhale through your mouth.

Allow your breath to carry away all stress and tension as the air floods out of your lungs. Now take another slow breath in through your nose, fill your lungs completely and hold it in for a moment and release the breath through your mouth. And we take a third, deep breath in, hold it for a moment, and then let it go.

feel that your body has already undergone a change, the tension that was once there has started to loosen and subside.

Now allow your rhythm, your breathing rhythm, to return to normal and relax.

During this relaxation I will ask you to tense various muscles throughout your body. Please do this without straining. You do not need to exert yourself. Just contract each

muscle firmly but gently as you breathe in. Of course if you feel uncomfortable at any time, simply relax, breathe normally, and don't

over-exert yourself. First I'd like you to bring awareness to your feet and toes,

and as you do gradually curl your toes and tense the muscles in the soles of your feet.

Hold your breath for just a few seconds,

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