In this meditation, I invite you to explore what I call the triangle of tension: the area extending from the base of the skull, down through the neck and towards the shoulder blades.
Many of us carry stress and physical tension in this part of the body, often without realising how much it affects our comfort and ability to relax.
Beginning with awareness of the breath, we gently explore these areas of tension through simple shoulder movements, mindful breathing and visualisation.
As we imagine the muscles loosening and tension flowing away, we create space for greater relaxation and ease throughout the upper body.
This is a practical meditation that you can return to whenever you want to bring a little more awareness and relaxation to the neck, shoulders and upper back.
Chapters:
00:00 – Introduction: The triangle of tension
00:34 – Opening bell
00:49 – Entering meditation and settling the body
01:09 – Becoming aware of the present moment
01:29 – Noticing tension and discomfort
02:01 – Relaxing the body through the breath
02:15 – Breathing out stress and worry
02:50 – Understanding the triangle of tension
03:04 – Locating the three points of tension
03:42 – How everyday activities create tension
03:57 – Beginning the shoulder relaxation exercise
04:23 – Raising and releasing the shoulders
05:00 – Noticing the difference in your shoulders
05:14 – Breathing through the neck and shoulder blades
05:41 – Imagining the muscles slowly unwinding
06:06 – Checking for remaining tension
06:31 – Gentle movement of the shoulders and arms
07:01 – Visualising warm water flowing over the muscles
07:24 – Allowing stress and stiffness to flow away
07:47 – Feeling the neck and shoulders relax
08:10 – Returning awareness to the breath
08:34 – Gently moving the body
08:49 – Closing bell
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