Guided Meditation (20 min) - Progressive Muscle Relaxation

Free Mp3 download here: www.yogabody.com/yoga-nidra-y...
If you’re struggling with stress and anxiety and you’re looking for an effective guided relaxation practice, this video is for you.
Yoga teachers often use various forms of guided relaxation at the end of classes, but it’s not just a yoga thing. Many mental health experts, therapists, and doctors have studied and used progressive relaxation, visualization, and breathing protocols as a natural way to calm the nervous system. Why? Because it works!
We all have certain things we know can help us to relieve stress and anxiety, but sometimes it’s hard to get out of our own way. With this 20-minute guided practice, you can surrender the responsibility and simply follow along. Let’s get started!
VIDEO CONTENTS
00:00 Guided Relaxation for Stress and Anxiety
00:19 Progressive Muscle Relaxation Explained
01:21 Yoga Nidra Practice
WHAT YOU’LL LEARN
* Progressive Muscle Relaxation
* Breathing Technique
* Simple Visualisation
BEST PRACTICE
For best results, this practice is meant to be performed while lying down, either on the floor or in bed, with your head slightly elevated on a pillow.
RESEARCH
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/34306...
pubmed.ncbi.nlm.nih.gov/32379...
pubmed.ncbi.nlm.nih.gov/31012...
WANT MORE?
* 21-Day Yoga Breathing Challenge (on demand): www.yogabody.com/breathing/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Meditation #YogaNidra #ProgressiveMuscleRelaxation

[@YOGABODY.Official]

This practice is ideal pre-bed, to wind down on a day when you're feeling wired but tired. Hope you find it helpful, MP3 is available in the description if it's of interest. Thanks for your support! - Lucas @ YOGABODY

[@10pennytv75]

Thanks for this! ❤

[@junenoordzy3444]

Thank you it is very helpful 🙌🏻

[@shahnazjahan4317]

If someone is having dizziness can they do this

[@squidmom3162]

Man, sure would be great if you could get the MP3 without being forced to sign up for a newsletter.

[@Debs440606]

Perfect thank you ❤️

[@THEAnnEla]

I tried this just now after havimg an emotional breakdown and i honestly feel so much calmer now

[@YOGABODY.Official]

Glad it helped to make you calm, Annika! - YOGABODY Team

[@kangmofo]

I can't go to bed without practicing this muscle relaxing yoga nidra. It's been a game changer for me. Thank you, Sir. Ever since I've found you on Ted, I've been a huge fan.

[@AymeeDonovan]

Honestly I have been having really terrible sleep the last few months I do this before I go to bed every night and if I wake up during the night it does really help thank you so much.

[@batlevi2247]

The exact same reason why I started doing this! Terrible sleep schedule, so I’m giving this a go!

[@AymeeDonovan]

​@batlevi2247 did it work for you ? Before I was getting 4/5 hours a night for months,,some days I would crash and get 8/9 but normally it was bad. This really really helps me x

[@n8l1982]

I have been doing this for weeks now since I found you on KZbin. When I wake in the middle of the night, it helps me go back to sleep quickly. Thank you for this.

[@user-op2bn8qe1d]

A big Thanks to you ! because of this therapy I got relief from my migraine, brain tiredness, and most importantly my anger issue's finished. Now I'm living my day happily and sleeping peacefully 🤝🏻☺️

[@YOGABODY.Official]

We're so glad this helped you in such a positive way. - YOGABODY Team

[@lateralshiftmusic]

It's incredible how much more relaxed I feel after this, like I just spent a day at a spa, incredible! Thank you so much Lucas :)

[@patriciabennett1521]

I love this, it knocks me out.

[@Chamiogirl]

Thank you so much, I was able to visualise the light and your guidance helped make the experience very relaxing.

[@Buddhanatur3]

Thank you for this well guided and relaxing walk-through of the body to ‘come out of your head’ and being more grounded in the now.

[@jenniferenage9263]

Thank you very much for this. Peace, love and happiness. ♥️♥️

[@lyalldavis2405]

It’s quite astonishing how relaxed I feel in the 20mins or so after doing this

[@YOGABODY.Official]

Glad it helped, Lyall! - YOGABODY Team

[@Dreshanda]

Usually PMR helps me relax for bed time, but tonight my anxiety is just too much. However, this is a very unique method you use to walk people through this meditation! I'm definitely saving this one for later. Thank you for your insight for those of us suffering severe stress and anxiety!

[@YOGABODY.Official]

Glad it helped, Dreshanda! -YOGABODY Team

[@GuidingLightofWisdom]

Thank you so much Lucas for this awesome, easy to follow video. With Duchenne muscular dystrophy I have chronically tight muscles and it’s often challenging to get them to relax. This along with your videos on the vagus nerve has helped greatly with relaxation and has aided my qigong practice 😊❤

[@YOGABODY.Official]

Glad it was helpful!

[@heidimckay3593]

This link was recommended by a friend. I love his voice guiding me through step by step to help me focus relaxing all my muscles. It's very comforting after a long day where I feel overtired and wound up at the same time. Thank you for this great relaxing meditation video.

[@YOGABODY.Official]

Thank you for your kind words! - YOGABODY Team

[@floydorbital2440]

That was excellent. Thank you.

[@rysterqu1598]

This is my go to video that I use every nigh. It helps me out so much to turn off my brain. Thank you so much man!!

[@mylenebutler349]

Thanks for your video so relaxing i have fnd and so good to see your yoga class thanks for helping me to relax

[@winthermcdonald2721]

This is so lovely Lucas! Your voice was made for this!! 😊❤️😘!!

[@YOGABODY.Official]

Thanks, Winther! Hope you're well...

[@Pattymelt415]

PLEASE do more sleep videos! ❤

[@ayazalilongyoutub100]

Thanks, Lucas for shsring your knowledge. That s really helpful! Ayaz,Badajoz,Spain.

[@ilaria4716]

This practice relaxed me immensely and drifted me into sleep. I needed something to release tension from my body, so thank you so much! ❤

[@YOGABODY.Official]

Thanks a bunch for your appreciation @ilaria4716! - YOGABODY Team

[@biswajitpal8190]

Wonderful!🙏

[@amaan2833]

Thank you so much❤❤❤

[@joshdear1898]

@yogabody this is just what I need

[@wi-shel22]

So greatly appreciated, not only the relaxation but the delivery - very much made me feel secure

[@YOGABODY.Official]

Thanks for the support, Angie! - YOGABODY Team

[@NITTIAN]

I Rarely Comment On Videos, But Damn This One Deserves It , Thanks Thank you so Much ❤

[@YOGABODY.Official]

Thank you for your support! - YOGABODY Team

[@hereshoping6992]

Ill give it a try

[@kataisom5115]

Wow very relax thank you❤❤❤❤❤❤

[@lorennaax]

I fell asleep after 5 minutes of this 😆

[@aashutoshkulkarni880]

Very useful. Thank you. 😊

[@elizabethrash7370]

Great! Videos. I prefer yoga nidra to other types of meditation. My mind gets too busy with other meditation.

[@Anaugaldeg]

Wonderful ❗😄 Ana from Costa Rica 🎆

[@tonyjoseph319]

have bp problem anxiety thanks for the video

[@JustAutistic]

This worked pretty damn well.

[@YOGABODY.Official]

Glad it helped! - YOGABODY Team

[@alliemarks5927]

This was such an awesome meditation. Thank you!!!

[@YOGABODY.Official]

Glad the video helped, Allie! - YOGABODY Team

[@cassandraheard3000]

Thanks!

[@YOGABODY.Official]

Thanks for your support, Cassandra!

[@prannoyshiby9998]

I feel relaxed but still so many stories in my head

[@ritabykhovsky4175]

I am very happy to be your subscriber. Thank you.

[@YOGABODY.Official]

'thanks Rita!

[@agrav2474]

This is fantastic

[@YOGABODY.Official]

Thanks for your support!

[@mariwassel3315]

Wow I feel so relaxed

[@YOGABODY.Official]

Glad it helped, Mari! - YOGABODY Team

[@prabalmitra9532]

It is important to be genuine.

[@barbararobles6519]

Thank you

[@YOGABODY.Official]

You're most welcome @barbararobles6519

[@ayushnegiayushnegi9641]

Hey it also helps for healing trauma

[@h3arty]

Wow helped me so much

[@YOGABODY.Official]

We're thrilled to hear that our content was helpful for you! - YOGABODY Team

[@purpuranegra]

I have ADHD and sleeping is hard for me, I have a lot of energy and thoughts when its bed time. This video is helping me sleep better every night. This is my 3rd night using it

[@YOGABODY.Official]

That's wonderful to hear! We're so glad to be a helpful part of your bedtime routine. Consistent, restful sleep is crucial, especially with ADHD. - YOGABODY Team

[@____kriti____4789]

Best

[@2safaa]

Thanks

[@YOGABODY.Official]

Thanks a bunch for your appreciation @2safaa! - YOGABODY Team

[@maureenlaneski2802]

It's hard to focus on the light and breathing and tensing. I do agree that guided techniques help if you're in a state of anxiety or pain.

[@YOGABODY.Official]

Keep practicing, and guided meditations can be a great tool for managing anxiety or pain. - YOGABODY Team

[@donnad634]

The Ball imaging is superb/ I would add letting breathe out through the mouth - what do you think?

[@YOGABODY.Official]

Thanks Donna!

[@rabiabelani1184]

To anyone out there trying this to relieve period pain, don't do the pelvic one, it makes contractions hurt even more

[@Divanessyoga]

Very relaxing! Thank you. Can you please share the music/soundtrack playing in the background?

[@LoverofSunflowernBees]

I’m so confused. I don’t know if I’m contracting my muscles right or wrong, I got a cramp in my left foot immediately, does this exercise help everyone. Like those whom are very out of shape who don’t stretch or do any type of exercises? And are over 50 years old?

[@PlusJulianGTChEN-jw6nl]

Can this also help with anxiety my friend?

[@creative2716]

Please for those of us who have trouble visualizing the yellow light, any suggestions? I tried to just focus on feeling warmth in those areas while doing the practice. But if you have other suggestions I'm appreciative.

[@YOGABODY.Official]

Good idea!

[@ricos1497]

It didn't work for me either, I can't picture a ball at all! Always nice to have a lie down though!

[@moonchildo0o]

Try it with imagining the light of a Laserpointer or flashlight on the specific area where you want to feel the energy ball. Or imagine to swallow a tiny ball of light - once it's inside your body, you can direct it to wherever place in your body. Maybe along the way of your muscles or your nerves. It helps to remember the feeling you have when taking a sip of hot tea that runs down your throat into your stomach.

[@happyyy108]

I can’t visualize much, either. I just imagine each part (like the foot) relaxing and dropping completely on the floor/bed and letting go of it, for progressive relaxation.

[@adriannekahn7946]

Please explain significance of the yellow ball visualization.

[@YOGABODY.Official]

No meaning...

[@beebleknievel2603]

For some reason I found the visualisation aspect of this really off putting. I'm not criticising the vid cos it's obviously personal, I just found it interesting. I can't really be sure but I almost felt like it might have been easier to picture a ball of light separate from me, or if not, just on top of me rather than inside (and it's not because the thought of it inside me freaks me out or anything). Or maybe just not have to visualise at all. I don't think I generally find visualisation challenging but I haven't done loads of things that incorporate it. Anyhow, I just thought it was interesting that I found it such a struggle 🤔

[@mariamluddy]

Does this meditation help with headaches

[@YOGABODY.Official]

While this meditation primarily focuses on relaxation and anxiety, it might indirectly help with headaches by reducing overall stress and tension. A calm mind can often lead to fewer headaches. Give it a try and see how it works for you! - YB Team

[@bobnemesismcc]

I do not feel relaxed. I now have cramp in my foot😂

[@snowfox8025]

You don't need to contract your mussels that hard my guy

[@strangebrew1231]

You’re doing it too hard

[@yourcoolboydj28]

😂

[@FromTh1sDayForward]

Your snarky KZbin comment missed the mark. Yawn.

[@joshdear1898]

@yogabody hi I’m new to this chat

[@ellenhyner2598]

How does this work for our limbs if we only do the poses on one side?

[@n8l1982]

You do both sides slowly

[@lewiscroll-hr6zn]

I can’t imagine a ball of light, is that normal?

[@vrxxqz]

1:27

[@JGalegria]

What if you're worrying about something that is actually happening? Are you saying it only works if it's all n your mind?

[@YOGABODY.Official]

You're the best judge on what to do depending on the current situation. This is a guided relaxation that could help you after you've dealt with the challenges you're facing. - YOGABODY Team

[@teresac6108]

why do i feel like the ball is stuck in my chest?

[@art-is-awen8842]

put it at 0.75x speed

[@007Spadge]

The bright light is gone, but what do I do with all of the melons, apples and tennis balls? 😂🎾

[@Vixinaful]

Well Im still tense.

[@roskaur4763]

You are the conductor of your destiny, orchestrating serenity. Choose to dance in the melody of tranquility, for within every calm step lies the strength to conquer. Embrace the power of now, releasing the grip of yesterday's stress and tomorrow's uncertainties. Your potential is boundless when nurtured in a stress-free garden. Believe in your resilience, savor the present, and let peace be your guiding star.if you want completely stree or tension MSG I will help you

[@MaryamArif-wi9zm]

Tried very hard but unfortunately didn’t work for me … my muscles and still tensed .. i was annoyed when i was trying to focus on the ball while u were constantly talking shifting my concentration again and again

[@LoverofSunflowernBees]

I’m thinking that I didn’t do this right, because I got a cramp in my left foot right away.

[@annagiokarini1358]

Bro thats too advanced

[@YOGABODY.Official]

Practice is everything. - YOGABODY Team

[@SandeepG2829]

Like your technique and tone. Just too much of ball you used while guiding. Its distracting!

[@h3arty]

I disagree, I found it just fine. Mindfulness is the art of allowing. You can get creative and take what you like and leave the rest without letting it affect your practice.

[@leenamunge7954]

Could not follow this yoga nidra

[@CC-bw2rp]

When you have so much anxiety for so long like me. You are talking far to fast. Sorry but thank you

[@mimmimmie5398]

Talk too fast, hard to follow.

[@YOGABODY.Official]

There's an option to make the video a little slower. - YOGABODY Team

[@eyemovie824]

Can't relax on this shouting voice. Too fast narration

[@Amandahugginkizz]

"A littlr visualization" Well, im out... i have aphabtasia, and they always gotta use visualization, its bullshit

[@mariamonchel6161]

Thanks!

[@YOGABODY.Official]

Thank you Maria!