So take a few moments to just make yourself as comfortable as you can be.
Adjusting yourself in your chair or on the bed.
Making sure that your shoulders are above your hips and your head above your shoulders.
Aligning the body and making it easier for the body to relax and let go.
Now taking a conscious,
Longer,
Slower breath than usual and exhaling in your own time.
And allowing that breath to bring you closer into the now.
This present moment,
This precious present moment,
The only thing we have.
The past is over,
The future will take care of itself.
And all we have is this moment.
So just become aware of your whole body and its position in your room.
Now we're going to give the body a little bit of attention.
Bringing your awareness right to the top of your head.
Imagine or get a sense of your whole head.
And tell your head to relax.
If you're sitting,
Know that your neck and shoulders are supporting your head and your head can relax.
If you're lying,
The weight of the pillow or the sofa is holding your head so you can fully relax this heavy part of your body.
And now notice your forehead and fully relax your forehead.
Imagining the creases of your forehead straightening out.
No furrowed brow.
It's nice and relaxed.
Relax your cheeks and your ears.
Relax your mouth,
That whole area.
And down to your chin and jaw.
Lots of tension stored in the jaw,
So tell your jaw to fully let go.
And let's breathe into this whole area,
Exhaling,
Fully relaxing.
Now coming down to your neck and your shoulders,
Another area of the body that carries around a big weight,
Both physically and metaphorically,
Tell your shoulders to fully relax.
Let's roll them for a moment,
Releasing all of yesterday's tension,
Bringing your shoulders up to your ears and dropping and releasing that tension.
Once again,
Up to your ears and drop.
Now let's give them a little bit of extra attention and take your right hand and just rub your left shoulder,
Allowing your hand to soften that tension.
And breathing into that area,
Releasing and relaxing.
And taking your left hand to your right shoulder and repeating the same action.
Remembering to breathe into the area and exhaling and letting go of all the tension.
Now bring your attention to your chest and heart space,
And place a hand there if it feels right and relaxing all of the chest area.
Breathing in,
Breathing out,
Letting go.
Of as much tension as possible.
Into your stomach,
Another place we store tension.
So let's breathe into the stomach and on the exhale,
Release that tension.
And now bring your attention to the back of your chest,
To your spine.
Just imagine releasing all of the vertebrae,
Relaxing and releasing any tension between them.
Relaxing the muscles on either side of your spine.
Side and back part of your shoulders.
Softening,
Releasing tension.
Down into your lower back.
Releasing with each out breath.
Now down into your hips.
Relaxing and releasing your hips,
Your upper legs,
Your knees.
Relaxing the whole upper part of your legs and exhaling and relaxing.
Down into your lower legs,
Bringing your attention and awareness there.
Relaxing this whole area.
Down into your ankles,
The front of the foot,
The heel,
Base of your foot,
Relaxing.
Your toes,
Relax all your toes.
Now back up to your arms,
Your upper arms.
Releasing and relaxing,
Letting go of any tension.
Relaxing your lower arms,
Your wrists,
Your whole hand,
Your fingers.
Breathing in and on the exhale,
Relaxing your whole body.
Now bringing your attention to your heart.
Let us call to mind three things we are grateful for today.
Bring those individual things into your mind's eye.
Allow each one to sit for a moment,
As you call that feeling of gratitude right through your body.
Feel the appreciation for the person or thing.
Allow it to bring a soft smile to your face.
This acknowledgement of how lucky you are and how thankful you are.
Repeat after me in your head or out loud.
I am grateful for all that I have.
I am enough exactly as I am.
I am capable.
I am powerful.
I am worthy and I am free.
I am grateful for all that I have.
This time bringing that feeling of gratitude,
Dialing it up as we say these affirmations.
I am enough exactly as I am.
I am capable.
I am powerful.
I am worthy.
And I am free.
Taking a final big deep breath in.
Allowing that gratitude,
That appreciation,
That internal fire to spread through your body.
Exhaling in your own time.
And again with the in-breath feeling that fuel for your day.
And exhaling.
And in your own time,
Wakening up your body again.
Coming back into the present moment.
And getting ready to have a wonderful day.
