In this exercise we will be alternating muscle tension and relaxation,
Mindful breathing and positive psychology.
Once you are ready,
Find a comfortable posture with feet flat on the floor.
Back straight,
Shoulders and arms relaxed,
Hands will fall comfortably inside the thighs,
Keep your chest open and chin slightly down.
Close your eyes,
Connect with your breathing and take one slow and deep breath.
Notice how the air coming in fills your lungs and expands the body.
And then slowly exhale letting any tension leave the body.
Slowly and deeply breathe in and while the air is coming in,
Notice the air massaging your face,
Your head,
Neck,
Shoulders and arms.
Feel your chest and belly expanding,
Notice your back and notice your pelvis,
Glutes,
Legs and feet.
Hold the air in for a moment and release.
Connect with this sense of comfort,
The comfort of letting go of any tension.
Continue breathing in a soft way.
We will start filling each part of our body and mind with positive sensations.
But first we need to activate each area in our body.
To do this we will inhale deeply and softly and at the end of the inhalation we will hold the air.
And while holding the air,
Tense the whole body.
Then when I give you the signal,
Exhale and release the tension at once.
Now we will activate all of our body.
Breathe in deeply and slowly.
Hold the breath and tense the whole body.
Your feet,
Your legs,
Your glutes,
Your abdomen,
Your back,
Your shoulders,
Arms,
Hands,
Neck,
Face and head.
Hold the tension and the air.
Exhale and let go of all tension.
Feel your body completely relaxed.
Breathing in a soft way,
Let's bring positivity to these regions.
Bring to mind a positive memory or a positive emotional experience or a loving being.
Connect with the positive qualities of this memory and with each inhalation allow all those positive sensations to reach each part in your body.
Let go of the positive sensations with each inhalation.
Let go of the experience.
Notice your body and the space around you.
And slowly,
Slowly open your eyes.
Thank you.
