Hi I'm Henrika.
Welcome to your guided full body relaxation.
For this relaxation make sure you have space around you and lay comfortably on your back on whatever surface you've chosen.
Take easy natural breaths through your nose.
If anything feels out of balance take a moment to adjust it.
Make any small movements you need so that you are very very comfortable.
That's it.
Good.
Have your arms by your sides,
Palms facing up,
Your shoulder blades flat,
Eyes softly closed,
Jaw softened.
Lay with your back flat on the surface,
Your legs outstretched and your feet separate so your legs can fully soften here.
Let every breath move through you so softly,
So gently.
Let your face relax.
Now tell your body that it's okay to let go of all tensions because we're not doing anything more than relaxing here.
Take a nice deep breath in and feel each cell of the body inhaling.
Let the breath go out smooth and long.
Remember that even though I'm going to give you some instructions and guidance you're not trying to do much,
You're mainly allowing yourself to let go.
So relaxation isn't something you do,
It's something you allow to happen.
Begin to bring your attention to your body lying on the surface.
Feel the weight of your body and feel your surface supporting you.
Just notice that your upper back is supported so your chest can open and relax.
Your lower back is held and your abdominal organs can soften and settle.
Feel your pelvis solid on your surface and know that your pelvis organs can also have that release.
Allow yourself to melt downward.
It really helps if you let go and allow yourself to be as powerless as possible.
Bring your awareness to your hip joints and then feel as if the right hip bone releases to the right and the left hip bone releases to the left and you feel a sense of space and comfort of the pelvic area.
Feel the back of your legs and their contact with the floor or the bed.
Feel as if that contact increases when you exhale and the inner groin and the thighs soften.
Let your legs release from the hip sockets all the way down to the soles of the feet.
Direct your awareness to the abdomen and relax and spread apart everything in that region.
Allow the abdomen to feel fast.
Let the arm bones and shoulders to feel heavy.
Allow your exhale to release them completely.
Sense your neck and let go of any extra tension in that area.
Sense the forehead,
The temples,
The space between your eyes and allow that region to be incredibly soft.
Feel the inner ears,
The eyeballs and the tongue and allow them to soften.
Allow gravity to release all of your face towards the ground.
Now sense your whole body simultaneously.
Sense that it's both heavy and light at the same time.
See where you can relax even more so you can let this pose to work its magic.
If you have more time you can stay here in relaxation for as long as you wish.
If you had exactly nine minutes for this relaxation gently add a little bit of movement to your fingers and toes.
Turn your head slowly from side to side.
Let this feeling of relaxation to linger in the nerves so that nerves can stay here while your body keeps moving.
Perhaps bring your arms overhead to stretch throughout your entire body.
Tuck your knees,
Tuck your chin very slightly into your chest and roll onto your favorite side.
Use your upper arm to lift you up to a comfortable seated position.
Connect with your breath fully.
Bring your hands to the heart center and press them toward one another as an expression of thanks and gratitude.
We are complete.
Thank you for relaxing yourself with me today.
