Hello and welcome Take a moment to settle into a comfortable position Lie down in a comfortable way You may lie down on the bed or on a mat Spread your feet about half a meter apart and your hands about four or five hand spans away from your hips and palms facing upwards Allow your hands to rest gently Let your eyes close slowly Take a slow breath in through the nose and gently breathe out through the mouth Again,
Slow breath in and a long,
Soft breath out Allow the body to begin to soften Again,
Slow breath in Feel your body completely at ease In this practice,
We will gently tense and release different parts of the body This simple movement helps the body let go of deep tensions Move slowly and never force anything Now,
Bring your attention to your feet Feel your feet Slowly,
Tense the muscles of your feet Slowly,
Curl the toes slightly Hold for a moment Let the feet soften completely Feel the difference between tension and relaxation Now,
Bring your attention to your legs Gently,
Tighten the muscles of the legs Gently,
Tighten the muscles of the legs Lift them just a little from the ground Hold for a moment and slowly release Let the legs rest heavily Feel the weight of the legs being fully supported Now,
Bring your awareness to the hips and lower belly Take a gentle breath in Very softly engage the muscles of the abdomen Hold for a moment and release with a slow breath out Allow the belly to soften completely Notice Now,
Bring attention to your hands Feel them Slowly,
Make a gentle fist in both hands Tighten the hands and the forearms Hold for a moment and release Let the fingers naturally open and soften Just watch Now,
Gently tense the arms Gently Hold and release Feel the arms becoming warm and heavy Bring awareness to your shoulders Slowly,
Lift the shoulders toward your ears Slowly,
Lift the shoulders toward the ears Hold for a moment Let the shoulders drop and soften Allow any remaining tension to melt away Now,
Bring attention to the face Feel the face Gently,
Tighten the muscles of the face Bring all the muscles to your nose You might softly squeeze the eyes Tighten the jaw just a little Hold for a moment Feel the tension Let the face become soft and peaceful Allow the tongue to rest gently Now,
Feel the whole body Feet relaxed Legs heavy Face calm,
Fresh Take a slow breath in and a long,
Easy breath out Allow the body to rest in this quiet space In this safe space There is nothing you need to do Just feel the gentle rhythm of your breathing Let the body remain soft and relaxed Stay here for a few moments When you feel ready,
Begin to deepen the breath Gently move the fingers and toes Feel the body And slowly,
Very slowly Thank you for taking this time to relax your body and mind
