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Systematic Body Relaxation

3 Min
Meditation
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Lauren Ziegler
IAYT Yoga Therapist & Mindfulness Coach
A stressed mind automatically implies a stressed body, as you know. In this session we work to relax the mind and body, helping to relieve stress and to give you that much needed break. Cycling your attention through your body systematically and noticing more, you'll gain a technique for feeling and releasing the tension that you don't need to be carrying.
From the community
158 reflections
M
Mauro
Amazing session
This session is really my style. A nice paced voice, directing your focus to the body. It is really soothing
C
Claire
Cleared my mind
I was kind of anxious today and I was worried I wasn't going to sleep well because of it. I needed something to help me unwind and turn off. I listened to this meditation right before going to bed and it helped so much I feel so much more relaxed and calm. 😊💙
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Luis
Nice one, really helps by focusing on a body part at one body time :)
We can also relax our minds by focusing on relaxing our body
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Alexa
Systematic Body Relaxation
Another time before bed with my girl, Lauren! This was great because I carry so much facial tension and I had so many stressful thoughts coming up. It was nice to feel reassured to let them go!
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Maria
Day 2
Mind opening and wonderful experience ! But happy so far curious to see what else is in store
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Kellie
Relax
This is a great before bedtime meditation. I didn't want it to end. I found the guidance to follow your attention to whatever part of the body came to mind and focus on softening that area for a few seconds to be very relaxing very quickly!
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Rebecca
Seek Truth / Trust the Universe
I am working on trying to find the balance between seeking truth and having faith that the universe is working for me.
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Natasha
Awareness and relaxation
We can unknowingly store so much tension in our bodies. This meditation helped me become aware of it and to relax. I feel so rested.
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Paul
Heavy
Being heavy is an access to being supported. As I let gravity take hold, I could feel the support of the objects lifting me up. I also learned that being anxious for things to come is not the same as feeling stress about it and can sit in my anticipation with the hope of it manifesting as the shift in being is felt and realized.
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Penelope
About gratitude
People are ungrateful. They lie and twist. And at first chance they fuck you over.
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Courtney
Stress relief
I like this meditation was a mind and body relaxation. Short, sweet, and effective
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Jeremy
Breath
I need to focus on my breath when I am stressed - it brings me to a place of focus
A
Ana
Focus
Focusing on specific things gets you out of your own mind and wording and breathing helped me release the tension
K
Kacey
Hard Life
I was able to relax. I was able to let go. I still felt anxious but for a moment I was able to focus on my self. Try to ease those hurting points. Even with my headache booming in my ears I was able to forget about all the pain. My weak body suddenly felt strong and rejuvenated. I feel the need to close my eyes and relax like this throughout the day whenever stress overcomes me.
A
Alicia
Tense mind=tense body
I knew this logically but going thru this meditation made me realize what areas of my body currently tense. I've started clenching my teeth again at night so I really needed these gentle reminders of loosening the mind to loosen the body.
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Dana
To be used together with the previous session
I found that this meditation with the previous one I commented on is really useful fpr long journeys for me. Be it bus, train, plane or the moment before you go to sleep, I think it's all welcomed.
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Jessie
First session
Breathing helps to relax the mind and body. Listening to a calm and collected voice helped my mind feel comfortable listening through her guidance.
J
Jasmine
10-3-17
I learned I need to quit purposely building so much tension up in my body, I need to let it go even in stressful times
D
David
External distractions
I learned that the world will not stop for these sessions. I performed this session at the same time as my fiancé normally leaves for work resulting in a lot of chaos going on around me distracting me from this session. I first felt frustration with her only to realize it is not her fault but my own for feeling frustrated. I need to learn to ignore these external distractions or avoid having these sessions when I can be easily interrupted.
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Nelly
Meditate first thing...
Mindfulness is not something that should be put on the back burner. I learned that I need to make the time a priority.
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Patches
Systematic relaxation
Having a very hard time this morning relaxing after soon to be ex has been has left me many messages this morning they are not pleasant messages just mean hateful words my world is crumblingi'm trying to pick up the pieces
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Susie
Systematic Body Relaxation
Tension is present in almost every part of my body...even when I think I am relaxed. Lots more mindfulness ahead for me....
C
Christine
Shutting out and just following through
With the mindfulness meditation really helped
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Nessa
Putting worries on hold
This helped me pause and not worry for a full 3 min. The deep breathes certainly help open up my lungs and feel myself in the present.
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Justine
Stop
I need to stop, breath and start again with a clear mind and body - this is the way to gett through the day.
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Naya
Systematic Body Relaxation
I learned that focusing on releasing tension in the body helps to keep my mind from wandering.
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Stephanie
Mind body awareness.
I discovered how much tension I carry in my body due to the thoughts and feelings I am experiencing. An excellent exercise to relax the parts of my body that I carry tension in.
K
Keven
Great reminders
Weather you’ve practiced a lot with releasing tension, or very little there’s always something to gain from this exercise I learned just how much tension my body holds
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Ginny
Body
I learned that my body holds a lot of stress when I don’t check in with it. I’m grateful for this new day and that I started the day with releasing tension from this vessel
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Christina
Seventh session
I learned that my body holds a lot of tension and stress until I mindful of it and I consciously release it.
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Leisa
Tonight’s thought
I’m struggling on focusing and letting go. I need to learn to clear my mind and learn how to relax my mind and body
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Lori
First meditation
I learned that I need to learn to be able to slow my mind and turn off my thoughts. Three minutes went very quickly though. I will enjoy learning.
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Emma
I am learning to just be
I learned that me time is important I look forward to more
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Heidi
Relieve tension
The time went really quickly on this one but it felt useful.
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Sheena
In touch
This is my first meditation and it feels calming to just be in touch with your body and surroundings even for few minutes.
M
Mikaela
Letting go of anger
The stress & anger that’s held in your mind is mimicked through your body. When your mind is tense, your body is tense. Learn to let things, grudges go.
M
Maria
Sinking into relaxation
I've learned that it is important to have a certain time to reflect, let go and reenergise myself. It is important to be aware of my own body, my own thoughts and my own feelings. After all, I am the only one who can feel myself being grounded at this moment in time. I am whole.
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Joyce
Relaxation
Even when I don’t feel stressed there is stress in my body that can be released. I like feeling the points beneath me that are anchored to the ground and melt into them. Namaste
H
Hailey
A tense body is a tense mind..
Focus on the points of tension and release the mind. Stay in the moment until I feel less pressure.
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Rachel
Taking the time
I am learning that no matter how busy I think I am or how urgent I feel my tasks are, there is always time to take care of myself. Day by day I get better at accepting I am worthy of this time and identifying when I’m overwhelmed and need to take these few moments to relax and recenter myself.
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Nige
Body Relaxation
Simply accepting the force of gravity, without resistance will allow a natural connection to earth and deeper relaxation x
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Aghnar
Tension
We can help our muscles relax by bringing our attention to them and allowing them to relax. The power of the mind never cease to amaze me. Thank you very helpful.
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Hannah
My body’s tension
Letting go of the tension in my body at a time when I’m feeling down relaxes my mind and I can let go of my worries if I can let go of my tension.
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Saarah
When the mind is focused there’s always good results!
Good posture helps the Mind and soul, weight dropped releases pressure
E
Everett
Minen
Did the good brain go on the inside and did trick and trap me into loving you
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Angeleic
Tension
I let go of the tension that I was holding onto and it felt good to release it and feel less tensed afterwards
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Karen
Speed
I learned that these sessions get faster the more I practice them... maybe I should upgrade to the 7 minute option...
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Ryan
Body Gravity
I liked being able to be led through the exercise, and then focusing on whatever part of my body I wanted to - applying what I just learned how to do in the session.
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Patty
Systematic Relaxation
It worked for me. Starting with my feet and moving up to my extremities and my jaw. My fingers even relaxed and I didn’t realize they were tensed. I had only a few stray thoughts which were easily dismissed. This is a wonderful guided meditation. Namaste 🙏
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Jen
Felt good
It takes me a bit to really get focused and shut the worries aside for a while, but when I do, it feels so good!
K
Krysten
Systematic Body Relaxation
This was exactly what I needed today and will be one that I return to frequently! This is how I need to relax my body and prepare for the day!
K
Kathleen
Systematic body relaxation
I learned that part of relieving stress is focusing on the contact that your mind has to your body and your body has to the world.
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Brenda
Relaxation would like to have a 15 - 20 minute session
Had a teacher do 20 minutes it was great with really low soft music in the background.
D
Danni
Can’t hide feelings
Whether or not I express my anger or stress my body shows it and carries the tension. By starting with mindfulness and breathing, I can manifest real change in my physical person.
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Chris
Touching base.
It’s nice to take a 3 minute break to get back in touch with your true Self.
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Kim
Relaxed body
I learned how to relax my body takes the ease off my mind makes you feel better and start your bright getting enough rest and energy before your start your day making sure eat a well balanced meal. Showers help me relax my body as well too. I have to remember to take a few short deep breaths too as well.
M
Martina
Systematic Body Relaxation
I learned that closing your eyes and just focusing on you, can instantly bring peace to your mind and body
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Jena
Tense
It’s hard for my mind to relax but I never realized the impact it made on my body. From my clenched jaw to my pointed toes I have realized every mental thought not only impacts your mind but your body also.
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Pam
Passed quickly
This seemed to pass very quickly but seemed effective. I have got to turn off my other notifications during these minutes because inevitably every other app sends a notification. Repeatedly.
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Natalie
Tranquility
I have so many problems I’m not sure of how to face and meditating took my mind off of things.
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Grace
Grounded
No matter what happens during the day, physically I will always have a firm foundation on the ground.
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Haley
Relaxing
I tried dong this at work and it’s pretty relaxing but it’s hard to push away those nagging thoughts that keep coming up since I was at work and just push them away.
A
Aubrey
The body most of time correlates with mind.
If you are feeling tense emotionally and are also feeling tense physically, it can show how stressed you really are. We should learn to put away those bad thoughts/feelings/doubts and just let ourselves breath and be calm. During this meditation, we should have no thoughts other than becoming less tense and really focus on the way it feels to focus on both your mind and your body. 🌞
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John
Breathe
When I’m in a terrible mood I can’t listen. I just need to do breath work
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Shay
Very short but...
It got me to start thinking about relaxation and meditation.
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Lucette
Enjoyable
This was really nice for me which I guess means I hold a lot of tension in my body. Nice if I could have a nap now because that’s what I feel like!
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Daniel
Release your tention
Tension weighs heavier than we think. Releasing tension will help relax my body.
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Lara
Body Relaxation
Intense Mind = Intense Body. Light bulb moment! Our brain is the body’s power plant. If my mind’s running at 110% , then so is my body. My mind must be taken care of FIRST; and then my body will follow.
M
Mike
Valuable practice for any time of day
A valuable practice that can be fit in at any time in ones day. Simply stand still and ground yourself in the moment. Instead of ruminating on the day which has yet to even begin, take time to become grounded and dismiss the worry over imagined stress. This practice is ideal for greeting the day the moment you arise. Or before setting out on hour first activity of the day. When I travel, this sort of grounding is a habit I have followed each morning. I select a few spots upon arrival and the first morning I will stop and stand in my place to refresh, relax, realign, and make ready for my day.
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Olivia
Relax
I learned that I’m still tense even when I feel relaxed. It’s when I’m given instructions to release tension in one part of my body at a time that I realize that I was tense there, even though I felt calm and relaxed going into the session.
C
Clare
Standing up
I learned the power of a standing meditation when I do offer lie down. It gave me strength in my body and mind for the day
M
Mike
First Go..
I have to say I was almost disappointed when it come to an end, but I am going to give this a shot the rest of this week at least. Starting to better discipline myself.
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Brennen
3-11
I need to be more mindful of the relationship between tension in my mind and in my body.
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Jenna
Day one
I noticed nothing :( I’ve been really stressed lately and thought this would help but it hasn’t so far
C
Cait
Day One 3.11.18
After completing the practice I felt more relaxed than I was before this has already helped me.
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Emma
3-14-18
This is great and I need to do this every night from now on.
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Stephanie
Stress Release
I believe a few deep breaths before the session begins would tremendously help with releasing some tension and stress.
A
Alice
4-3-18
Even 3 minutes have mindfulness in the middle of the day can be calming.
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Tammy
Systematic relaxation
This relaxation did not seem to catch my attention and help me to relax. Lots of pauses and drifting from here to there in the body with no logical progression. I was disappointed. Oh well. Better luck next time.
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Heather
Systematic Body Relaxation
That was very relaxing - I didn’t realized how tense my body was until I relaxed!
B
Braelyn
Sleep
I think this helped me a lot and made me tired and ready for bed
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Jorge
Exaltación al luto
El día de hoy, a pesar de haber sido ya una buena cantidad de meses atrás, por fin estoy aceptando que estoy de luto. Y me frustra de una manera tal que comienzo a notar que muchas situaciones que he hecho se volvieron una espiral en caída. Me he hecho más consciente de mis sentimientos pero aún así no me gusta tener que experimentarlos. No me gusta tener que vincularlos a momentos que ya no tienen importancia, puesto que ya pasaron. Sin embargo, el reconocerlo me llevará más rapidamente a la aceptación y sobretodo, a trascender esta etapa.
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Verity
Feeling relaxed
I felt a lot more relaxed after doing this meditation, now I know I can get to sleep easily and peacefully.
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Beth
Relaxation
Even when highly stressed I can relax. It’s hard when stressed this much but I know even more important
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Moe
Systematic body relaxation
I loved this session but I feel like it should be longer. I would even be fine with it if it were the same words on a loop for like 20-30 minute. But over and above that, good show, jolly good show.
A
Abigail
Relaxation
I felt so much better after and I am definitely going to be using this in the future
A
Ang
I felt better than I had before. She made me feel ok and that I was allowed to feel the way I did.
I learned that being sad is normal and anyone can get through it as long as they believe they can and are ok with what they feel inside.
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Ximena
It was ok
I learned that this does make you feel less tense but it doesn’t really feel any different than before I started the exercise.
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Iris
Thank you!
I felt a great sense of relaxation and peace within. For this has given me another boost in the universe unto success and growth!
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Joyce
May the road rise to meet you...
I liked the image of the ground rising to meet my weight - a nice feeling of support from nature. Namaste
A
Abigail
Ahhh...
This reminded me of the svosina in yoga we do in class, where you let your body feel heavy on the ground. I suggest doing this lying down. It is very relaxing and inspiring. If you are tired, you will fall asleep. Beware. I loved this!❣
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Louis
Relaxation Focus
This was a systematic way of looking at your major body extremities and removing the tension from each. Very helpful.
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Lisa
I feel amazing
I learned that it does help to move your focus to different parts of your body
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Susan
A Twist on Progessive Relaxation
This, unlike other progressive meditations, encourages moving from one body spot to the next place the body asks for attention. Nonjudgmentally move in the seemingly random way without asking why, simply respond to the ask of your body. Also, rather than letting intrusive thoughts become part of the relaxation (see them as clouds floating by, or come back from the thought), try a different way by saying, "I am doing this, I will come to you when I am done." ❤️
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Kevin
Focus on the breathe
Something that’s easy to forget, but so powerful when done with regularity
m
michelle
deep breathing helps
I learned to be more aware of my breathing and how short my breathing is, causing me to feel heavier and clouded.
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Katelyn
Results
I felt very calm and relaxed and less tense. It was nice to unwind after a long day.
A
Amna
Feel relaxed
I felt relaxed,it really helped me to relax and all the stress is gone
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Ivana
A sense of calm
I’m always nervous to ride the public bus in the morning, this made me feel at peace and calm.
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Lisa
Peaceful
After waking up I feel peaceful and at ease. This was a great activity.
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Raven
Beginning
This is my first time trying to meditate and relax, and I learned that it is hard for me. So I will continue to do this everyday and watch my own progress.
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Vale
Night
This helps me to sleep. I feel more relaxed and calm after this meditation, and in some kind of way sleepy too. It’s great for a small meditation before going to bed.
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Iara
Relaxation
This is a great session to do before sleeping. How you start relaxing each muscle is vital for a full body relax.
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Alyssa
imagery
you have to picture your legs and body being weighed down in order for the anchor of those anxious thoughts to be lifted. i am definitley feeling calmer and more at ease and like i can actually fall asleep easily.
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Alyssa
imagery
you have to picture your legs and body being weighed down in order for the anchor of those anxious thoughts to be lifted. i am definitley feeling calmer and more at ease and like i can actually fall asleep easily.
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Gabby
School
I just had to leave class because of feeling overwhelmed and a little lost with myself. I sat on a bench and just listened to this and watched my breathing. What a sensationally long 3 minutes
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Hedvig
Would have been helpful to get the warning first
Whenever a meditation points out “any worries or thoughts that arise, just accept them and move on” or similar, all it does is get me thinking about my worries and other distractions. It would be helpful to hear this at the start so that I enter the meditation with that knowledge.
Hl
Hélène
Did this one at work
It is really helpful to just take time for yourself every few hours. Time to concentrate, to feel and pay attention to your entire body and listen to your feelings. Thank you !
K
Katiuscia
systematic body relaxation
I really enjoyed this, I had the sensation of my body sinking into the mattress, an ideal bed time meditation
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Cam
Day 3, continued.
I care about myself. I want to take care of myself. Two things one rarely are conscious of. At least I’m certainly not. But when I think about it it and reflect.. of course I do. I may not feel this way all the time but it is a priority and I will work on this. After all I am the only one who can. I will love myself and in turn, love everything around me.
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Nicole
Something
I learned that it's difficult to train the mind when there's so much going on inside. My entire body is tense from my neck into my back but with this session, I was able to calm the tension for a brief moment and didn't feel as if I was dying. Maybe things will be okay after all.
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KJ
Relaxed
I felt so relaxed and at peace. Great way to release tension after my morning workout
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Saurabh
I was a bit anxious and adter this session...
I learned how to calm and get my mind off things which make me angry. Really helps relaxing me from inside. I am very much grateful.
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Andres
Today wasn't the best day
Even though this was my first session and certenly not the last one, this really hepled me to cope with the fact that not everything is as hurtful and stressing as I might make it myself.
A
Ashley
Systematic Body relaxation
I learned that it’s very beneficial for me to start my morning out with releasing any tension I may have or just relaxing and putting my body at rest.. I felt so relaxed and I could feel all the tension being released as I was doing it. I loved starting my morning off with this mindful mediation. It’s very important to start your morning off with the right mindset. The real challenge will be remembering to do this and release my tension throughout the day at work or with day to day stressors of life. But I’m up for it! It’ll be very beneficial to remember this and continue practicing it from time to time.
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Joyce
Let go
Let go, drift, and be aware and appreciate when I am. Namaste
H
Hayley
Calm and relaxed
Much needed mindful moment that grounded me after a long day
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Michelle
relax
this was nice to relax right before I really want up. I'm going to stretch, too. hopefully I will feel better when I wake up more
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Ghita
sleep
i learned that to fully get a good night sleep my body needs to relax and the pressure to be released
A
Anja
Difficulties concentrating
I had difficulties concentrating but still wasn’t ready to open my eyes when she told me to. Maybe longer sessions are easier for me
M
Mariana
That's not easy, buddy
"Your problem may be appear. Tell them that they will have o attention in a few minutes". That not easy, at all But seemed nice to me.
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brittanie
life
its okay to feel the way you do, you are okay its okay life is but a dream
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Tori
feeling
I felt sadness that I couldn't go back to that moment a d missing it and missing the people in it is the saddest thing.
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Deb
Good one...
It is good to get my body gently moving in the morning to help me wake up,
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Mackenzie
I really enjoyed this.
I felt very relaxed and calm right before I went to sleep. I love the feeling of my muscles just relaxing.
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Tracy
Pausing
I learned that I can check in with my body when my mind is in despair. I can feel the point of where my bones touch the place I am sitting or laying. Deep breathing and being aware of my body is a moment of relief from my emotions.
A
Alisa
Distractions
This one didn’t work for me as much, because there are too many distractions in my home.
K
Kirsten
Relaxed
I felt a sense of relaxation and calmness flowing throughout my body. The worries of the day just floating away.
C
Claire
I liked the intentional relaxing of each part of the body
I learned that I can stay more present than I thought and that this is beneficial even when sleepy
k
kari
january 9th ~ day 3
i was able to only deal with any thoughts or worries that were important for the present, and temporarily letting go of the worries that weren’t important now.
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Jazz
Tension
I felt tension mentally and physically connect to be released. I am so grateful to have taken 3 min to release pressure.
D
Drien
Relaxing
I felt that relaxing the body is difficult yet just imagining to relax felt good
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Sofia
relax.
I noticed that it was hard to relax my bodyparts, but I could keep focused on them without any interrupting thoughts.
J
Joyce
May the road rise up to meet you...
I liked the imagery of the floor rising up beneath me. I could feel the difference in the support, and how it helped my body relax. Namaste
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Jaden
All My Worries
They all drifted away and I felt happy and relaxed. I loosened up and sunk into my bed while listening.
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Ellie
this is my new fave meditation
i learned how a tense mind = a tense body release the negative energy and negative thoughts. if more bad thoughts come in, tell them you’ll think about them later
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Tiffany
Pain
I learned that my pain will soon go away and I do not need to deal with it all the time
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Rhea
after work.
I feel so much stress gone with just these few moments after work while waiting for my car to warm up.
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Olivia
I feel good
There’s so much to be said for feeling where your body makes contact and sinking into the earth
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Nawshin
day 5
i felt really light and relaxed after this and learned that sometimes the best thing to to is just let go and let everything relax
A
Alyssa
How I feel
I feel as if a weight has lifted off my shoulders. This app is honestly amazing! I started only last week and you can definitely tell my mood changed from last week to now! Thank you so much Aura ❤️❤️
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Marianne
Softening
One needs to soften the heart, mind, body, and lungs if one is to open up natural experiences from the world. 🧘🏻‍♀️😌🙏🏼
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Jazmin
Day4
Really feel so uplifted after this meditation. I feel so much better.
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Luiz
a melhor sessão até agora
me senti muito bem com esse áudio, me deixou bem leve e me sinto muito melhor agora, estava ansioso por vários motivos, mas isso foi muito bom pra mim
m
marielis
I felt like dizzy feeling weird
I am in tune with myself Very relax Happy com Like nothing can get to like everything was slipping away
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Susan
Systematic Body Relaxation
When I began this practice, I really thought I was relaxed but as we moved through the body I was able to release so much tension. I must return to this during the day.
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Shayla
Systematic
I learned that you feel stress both in your body and your mind. You can relax both systematically.
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Heather
Systematic Body Relaxation
I really enjoyed the idea of telling my thoughts to hold on a moment and I’ll get to you later. I found that to be really helpful in managing my stress.
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Terry
Body relaxation
I am still stuck in my mind, thinking of things, so much to do in the next few weeks with our move.
A
Abby
Body vs Mind
I’m so wrapped up in my thoughts that letting go for a couple of minutes to focus on my body brings me back to the reality of the present, rather than my anxieties. I’ve got this.
S
Shelly
Systematic Body Relaxation
It was hard to make my jaw relax. I’ll have to work on that.
K
Krisha
It was Calming
I learnt that sitting idle for a few moments, letting your nerves and body relax makes a great impact on your mind. It was so calming and soothing and it felt like I never was tired.
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Ona
Body break
I learned that it’s good to fully focus on parts of the body ,and once I’ve relaxed these parts I felt my mind/thoughts relax too 😊
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Julie
Body break quick but effective
The dog and I did it together and it was comforting to both of us as he curled up in my lap as I petted him.
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Lesley
Not there yet
I have a lot more relaxing to do. I’ll get better with practice. Hardest part was shutting out thoughts and unclenching my jaw.
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Alex
450
Today, I’m at level 450 on a scale of 1-10. I hate being so worked up and overwhelmed all the time. I should be better at handling everything. This exercise at least helped to take the edge off.
K
Kendall
Tense mind = tense body
I feel this often; I feel that the tension in my mind overtakes my body and my body is tense and sore. I like giving each part of the body a moment and focusing on softening it. I also like recognizing distractions and letting them know I can give them attention in a few moments, once my practice is done. This translates over to me in a big picture by putting myself first, to be able to fill myself up, so I can help others.
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Lorena
Awake... flood inventory of body to release tension. Voice soothing
Can focus for 3 minutes an overall body scan to release tension . Short and sweet