Badarinath GellaConscious Breathing Hub · Govt Certified Breathing Wellness Coach · Founder, Conscious

5-minute Guided Relaxation for stress relief | Badarinath Gella

21 Oct 2022 · 6 min

Watch on YouTube

5:37

In this 5‑minute guided relaxation, Badarinath Gella leads the listener through a full‑body shavasana (corpse pose) body‑scan, progressive muscle relaxation, and breath awareness. The session begins with instructions to lie down comfortably, then systematically moves the listener’s attention from the toes up to the head, inviting relaxation of each muscle group. After achieving a deep state of calm, the guide shifts focus to the heart, encouraging feelings of joy, love, and bliss. The practice concludes with gentle movements, a seated transition, hand‑warming, eye‑cupping, and a final reminder to maintain the calm throughout the day, ending with a Namasté.

Chapters

Please get ready for shavasana. Please lie on your mat or on your bed, both legs apart, hands little away from your body so that your armpits can breathe. Relax complete body. Scan your complete body and relax. Drop all your muscles on the mat. Inhale deeply and exhale completely. Gently close your eyes. Just follow my instructions. Slowly move your awareness towards your toes. Relax your toes. Relax your heels. Relax your ankles. Relax your shin. And calf. Relax your knees, thighs. Relax your pelvic region, your glutes. Slowly move your awareness Towards your lower back. Relax your lower back. Relax your spine, muscles around your spine. Relax your abdomen, abdominal organs. Move your awareness towards your chest. Relax your chest. Relax your shoulders. Relax your hands. Relax your fingers, palms. Slowly move your awareness towards your neck. Relax your neck. Mussels around your neck. Relax your chin, mouth, nose, eyes, and ears. Relax your facial muscles. Relax your forehead, top of the head. You are completely relaxed from your toes to the top of the head. Feel the relaxation and calmness and stillness. Slowly move your awareness towards your heart. Feel the joy and happiness within your heart. Find the love within your heart. You are relaxed. You are blissful. You are calm. Maintain this state. Slowly observe your breathing. Wiggle your toes and fingers. Fold your both legs from your knees. Turn towards right side. Make your right hand as your pillow. Keeping your eyes closed, with support of your hands Please sit on your mat. Observe the changes, observe the calmness and stillness. Find the harmony and the balance you have obtained. Gently rub your both hands. Generate the heat. Cup your eyes. Open your eyes within cup of your palms and slowly remove your palms. Thank you. Try to maintain this state throughout the day, throughout the week, throughout the month. Namasté.