Welcome to your wind down.
It's time to let go of the day so far.
My name is Hannah and I am here to guide you into a state of deep relaxation.
When you feel ready close down your eyes or find a soft gaze.
Begin by tuning into your breath.
Feel your belly expand like a balloon inflating.
And as you exhale allow the balloon to deflate,
Belly contracts.
Maybe you notice some other sensations in your body.
Stretching of your skin as you breathe in.
Maybe the softening of your muscles as you exhale.
Over the course of the day we're almost always switched on.
It does serve us a great purpose.
Feeling alert and energized helps us to get things done.
But there comes a point when we require balance.
What goes up must come down.
As we transition from our doing state to our rest state.
We are invited to let go of any remaining energy that is no longer needed for this day.
Let's move into a progressive muscle relaxation practice.
Tense all of the muscles of your face by scrunching up your eyebrows,
Your eyes,
Your nose,
Mouth and jaw.
Maybe even getting your ears involved.
And let's hold this tension,
This squeezing,
Scrunching sensation.
5,
4,
3,
2,
1.
Slowly melt away any tension.
Take a couple of deep breaths.
Traveling down to your neck and shoulders.
Tense your muscles as much as you can for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Slowly release.
And let's focus on your arms all the way down to your hands.
So your biceps,
Triceps,
Forearms,
Hands.
Maybe creating some tight fists with your hands.
Hold for 10 seconds starting now.
And gently let go.
We're going to divide your torso into two sections.
So beginning with your upper torso.
Start to tense the muscles of your chest,
Upper abdominals above your belly button.
And your upper back body.
So your shoulder blades and your middle back.
See how much you can hold and contract your muscles.
For 10 seconds beginning now.
And soften your upper torso.
Begin to tense your lower abdominals below your belly button.
Your lower back and your glutes.
Gently release.
Moving on to your legs.
Let's start by contracting the muscles of the fronts of your thighs,
The backs of your thighs,
Your calves.
Hold for 10.
Let it all go.
Now let's tense the muscles of your feet.
Scrunching up the soles of your feet,
Your toes and holding strong for 10.
Gently release.
And for our final round of this practice we're tensing the entire body.
From your face all the way down to your toes.
Squeeze everything as much as you can.
For 10,
9,
8,
7,
6,
5,
4,
3,
2 and 1.
Gently melt all the muscles in your body.
Allow yourself to relax completely.
I'll give you some space to really sink into this melting sensation.
I'll let you know when it's time to come back.
And slowly starting to bring some movement back to your fingertips and your toes.
Gently opening your eyes unless you're preparing for sleep and you may like to keep them closed.
Tune into your body and notice how you feel as we've transitioned from our doing state into our rest state.
Take care of yourself.
Listen to your body and move slowly.
I wish you a relaxing remainder of your day and a beautiful deep sleep.
Thank you for sharing this practice with me.
Good night.
