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5 Minutes to Complete Relaxation

5 Minutes of Relaxation

Excerpt from “Healing at the Vortex”

by Saundra Berry, C.Ht.

The Relaxation Meditation is the best way to allow your mind, body, and spirit to let go of the stress of day-to-day life and allow you to become completely relaxed. This Relaxation Meditation can be used anytime you are feeling anxiety or stress. It is a simple process and can be a welcome break while at work, while in a stressful situation, or just when you need to take a moment to calm down. It only takes five minutes of your day….five minutes to total relaxation!

While sitting or lying down:

  1. Begin by taking three deep breaths and on the third breath allow your eyes to close. Bring your attention to your breath as you relax into each breath; Breathing in the calm, breathing out any tension, stress or anxiety.

  1. Bring your attention and focus to the top of your head. Visualize or imagine a golden ball of white light at the top of your head, as you allow calm, healing relaxation to begin washing over you with this golden white light. Allow this relaxation to come down over the forehead and the eyes as you release, relax, and let go. As you bring this calming, healing, relaxation over the nose, ears, cheeks, lips and mouth, just relax yourself totally and completely.

  1. Bring that healing relaxation down over the chin and the neck, and throat, as you visualize or imagine seeing this healing golden white light relaxing you even more as you bring this healing relaxation over the chest and down over the heart. Imagine this golden white light going deep into the heart, to all the muscle, tissue, and fiber to allow it to be open and flowing exactly as it should be.

  1. Bring this healing relaxation over the stomach and the solar plexus and down over the hips and thighs, just releasing, relaxing and letting go. Moving this healing light over the knees and the kneecaps, down through the shins and the ankles and down over the feet, all the way to the toes.

  1. Now, bring your attention to the soles of your feet and allow this relaxation to wash over the entire front part of your body from head to toe, releasing relaxing and letting go.

  1. Bring the healing light up the back of the heels and up into your ankles, with each breath you breathe in more deeply this golden white light of relaxation. Bring this relaxation up over the calves and the back of the knees, up to the thighs and hips and all the way into the lower back, now the middle of the back and the upper back. Allowing every muscle, tissue and fiber to release, relax and let go.

  1. Now, bring all of the relaxation up over the shoulders and scan the body for any remaining tension, stress, or anxiety as you pull it into the shoulders. Take a deep, healing, cleansing breath and begin pushing any remaining tension, stress and anxiety down the upper arm, the biceps, into the elbow and forearms into the wrists and hands and now visualize or imagine your fingertips are like faucets and push any remaining tension, stress and anxiety out of the fingertips out into the universe where it cannot harm you or anyone else.

  1. Allow the relaxation to come up to the nap of the neck, over the entire scalp--totally and completely relaxed from head to toe. Breathe, relax, and let go.

  1. Take a moment to just rest and relax, as the calm sense of well-being cradles your entire body. Take a few deep breaths and know that this relaxation will be with you for the rest of the day. You feel this calm sense of well-being taking over your thoughts and actions. From this point forward you will speak and act from this heart-centered space and find that you are able to stay calm, grounded, centered and focused.

  1. Bring your attention back to the room around you, stretch your body, and allow your eyes to open. Affirm that you are relaxed, calm, grounded, centered, and focused.

Congratulations! Once you perform this relaxation more and more, you will have committed it to memory and will be able to call on it any time you begin to feel stress or anxiety.

Many Blessings!

Saundra Berry, C.Ht.

My new book, “Healing at the Vortex, A Practical Guide to Balance and Maintain Your Chakras” is now available on at




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#relaxation #meditation #hypnotherapy #hypnosis #visualization


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