Welcome to a brief relaxation that is designed to help you rest and regulate your nervous system by releasing tension throughout your entire body.
Please lie down,
Find a comfortable resting position,
And start by just noticing your breath right at the rings of the nostrils.
There's no need to change the breath,
Just gently notice.
Notice the cool inhale and notice the warmth on the exhale.
And then take your attention to the back of your skull,
Please,
And let the brain get heavy and drop back into the skull,
So heavy that you feel the scalp soften,
Feel the temples relax,
And then let the inner and outer ear relax.
Move your awareness to your forehead and soften your forehead.
Relax your eyebrows,
Your eyelids,
Your eyelashes,
And feel the space between the eyebrows soften and trace that all the way down the bridge of the nose.
Relax your cheeks,
Your lips,
The inside of your mouth.
Relax your jaw,
The front of your throat,
The sides of your neck,
The back of your neck.
And then take that awareness down the length of your spine,
Softening the space in the middle of the spine,
The back ribs,
The lower spine,
All the way down to the sacrum,
And then even the tiny bones of the tailbone you make a connection with and soften.
Then take your awareness to the kidneys,
The low back,
Softening.
Move your attention to the sides of the back ribs.
Feel the whole ribcage sink a little closer to the earth.
Feel your shoulder blades flat and heavy against the earth.
Feel your upper arm bones relax,
Your elbow creases relax,
Your forearms,
The tops and bottoms of your hands and all ten fingers relax and release.
Move your awareness up to your collarbones and feel your collarbones widen ever so gently.
Feel the front ribs soften and then feel your lungs and your heart melt into the back plane of your body.
Soften your belly and all of the contents of the belly,
The organs become soft and move and move towards gravity.
Notice the weight of your pelvis sinking into the earth grounding you and that the pelvis becomes so heavy that you feel the hips release.
You feel your thigh bones get heavy.
Soften your knees,
Your shins,
Your calves,
Your ankles.
Relax through the tops of the feet,
The bottom of the feet and all ten toes.
Taking a moment and letting the entire body settle into gravity where there is no effort,
Only this gentle presence,
Full relaxation,
Relaxing more than you ever have.
Stay here for as long as you have time for.
Thank you so much for practicing.
