Hey there!
Today's short practice is designed to alleviate any stress in the body.
Let's start by lying down in Shavasana or just on your back and we'll go through some muscle relaxation through the body.
Take your time getting comfortable.
Move like you love yourself.
And once you're on your back,
Extend your legs outward,
Feet falling outward a little wider than the hips,
Arms with a little space away from the body,
Palms facing up,
Shoulders down and back so you're not hunched in the chest,
And when you're ready,
Close down your eyes and connect with your breath.
Feeling into the weight of your body,
Noticing which parts are touching the surface you're on and which parts are not.
Gently scanning the body and all its sensations.
Becoming aware of any temperature differences,
Any itches or tingles,
Curves or soreness or any pain points.
Taking a moment to build a mental image of the whole body.
Bring your attention to your right hand.
Go ahead and make a fist.
Close it real tight.
Make a tight fist and tense up the entire right arm.
Going up the forearm,
Upper arm,
Shoulders,
Tensing it all up.
Take an inhale and as you exhale,
Completely let go and release your right arm.
Going to the left hand now,
Same thing.
Make a fist.
Clench it as tight as you can,
Tensing up your forearm,
Your upper arm,
Shoulder.
Tense and tighten real good and inhale and exhale.
Let it go.
Let it soften.
Moving up to the face,
Bring a quick awareness to the sides of the head,
The top and back and begin to scrunch everything up.
The forehead,
The temples,
Cheeks,
Chin,
Lips,
Nose,
Every part of your face and head.
Scrunch and squeeze everything tight.
Inhale and exhale,
Release.
And just for a little opposite action,
Let's open everything up real big and wide.
Open your mouth,
Your eyes,
Nose,
Open and stretch everything as wide as it could go.
Inhale and exhale,
Relax.
Now let's take care of the front of the torso,
Upper chest,
Midsection and lower belly.
Tighten everything up,
The whole front body as best as you can.
Squeeze,
Squeeze,
Inhale and exhale,
Release.
Then the back body,
Upper,
Middle and lower back sections.
Squeeze,
Squeeze and tighten all of it as hard as it allows.
And inhale and exhale.
Let it go and relax.
All right,
Moving down to the right leg.
First bring awareness to the right hip,
Glute,
Thigh,
Knee,
Calf,
Foot and tense everything up.
The whole right leg from toes to glute,
Back of the knee,
Front of the knee,
All of it.
Squeeze and inhale and exhale to soften.
Let's even it out with the left side.
Bring the focus to the whole leg,
Whole left leg.
Squeeze and tighten foot,
Calf,
Knee,
Thigh,
Glute.
Tighten,
Tighten and inhale and exhale.
Let it go.
You're doing so good.
Now let's do the whole body for good measure.
So clench,
Tighten,
Scrunch,
Squeeze everything and anything,
Lower body,
Midsection,
Chest and back,
Face and arms.
Squeeze really tight,
Hold and take a big breath in and exhale.
Let everything melt and relax into the ground,
Onto the surface you're on.
Take a deep inhale in through the nose and let it out with a sigh through the mouth,
Letting everything go completely,
Softening everything.
Great job.
That was a tough one.
Take a moment to acknowledge your body,
Your breath and your time here.
A silent prayer or thanks to yourself.
And until next time,
Have a good one.
