Hi,
My name is Jade and I will be guiding you through this deep relaxation practice.
Please get as comfortable as you can,
Either sitting or lying down,
Whichever feels good for you.
Take your time to get as comfortable as you can.
Whether you remain awake or fall asleep,
You'll notice positive benefits when we finish this practice.
And once you have found your resting position,
Let's take a deep breath in through the nose and release slowly out through the nose,
Allowing the body and the mind to settle into the space.
Again,
Inhale through the nose and release slowly out through the nose.
One more breath,
Breath,
Just like that.
Feeling your body soften,
Your shoulders to roll back,
Allowing yourself to settle into the space.
And if your mind becomes overactive at any point,
Simply come back to the sound of my voice.
Let's begin by honing in on our focus.
We will shift our awareness onto the body,
Relaxing each part of the body as I call on it.
Let's begin with the right side of the body,
Gently shifting your awareness,
Your focus,
Onto the right hand,
Noticing the thumb,
The second finger on the right hand,
The third finger on the right hand,
The fourth finger on the right hand,
The fifth finger on the right hand,
Palm of the hand,
Of the hand,
Relaxing the hand,
Each finger,
Breathing in to the side,
And exhale to soften,
Drawing the awareness into the wrist of the right side,
The lower arm,
The forearm,
Moving up into the elbow,
The upper arm,
The shoulder,
Relaxing the upper arm completely,
Shifting your focus into the waist,
The hip,
Moving down into the right thigh,
Relaxing all the muscles in the right thigh,
The knee of the right side,
Back of the lower leg,
The calf muscle,
Relax,
Down to the ankle,
Relaxing the right leg completely,
Moving down into the heel of the right foot,
The sole of the right foot,
The top of the right foot,
Noticing the right big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth toe,
Allowing you to relax the entire foot,
Guiding your awareness,
Your focus,
Into the left side of the body,
Starting with the left hand,
Noticing the thumb,
The second finger of the left hand,
The third finger of the left hand,
The fourth finger,
The fifth finger,
The palm of the hand,
The back of the hand,
Relaxing the hand entirely of the left side,
Moving up into the wrist,
The lower arm,
The forearm of the left side,
Up into the elbow,
The upper arm,
And shoulder,
Relaxing the arm of the left side completely,
Gently moving over to your waist,
The left side side hip,
Moving down into the left thigh,
Relaxing the muscles of the leg of the left side,
Moving down into the knee,
The lower leg,
Calf muscle,
Down into the ankle,
The heel of the foot,
The sole of the foot,
The top of the foot,
The left big toe,
The second toe,
Relax,
The third toe,
The fourth toe,
And the fifth toe,
Completely relaxing the leg of the left side and the foot of the left side body,
Allowing it to become heavier,
Moving into the top of the head,
Noticing the top of your head located,
Guiding down into the forehead,
Relaxing the muscles in the forehead,
The muscles above the right eyebrow,
The left eyebrow,
The center of the brows,
Allowing the right eyelid and left eyelid to fall heavier,
Moving to the right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The right nostril,
The left nostril,
The upper lip,
The lower lip,
Relaxing the entirety of the face,
The muscles in the face,
The jaw,
Releasing any tension there,
The throat,
Down into the right collarbone,
The left collarbone,
The right side of the chest,
The left side of the chest,
The middle of the chest,
Down into the stomach,
The navel,
The abdomen,
And the lower abdomen,
Relaxing and softening the front of your body,
Noticing how heavy your body has become,
And gently guiding your attention to your breath,
Noticing the in and out breath,
With every inhale your mind is becoming clearer,
With every exhale your body is relaxing deeper,
With every inhale your mind is becoming clearer,
With every exhale your body is relaxing deeper,
Following the path of the inhale breath,
Noticing the rise of the belly,
And following the path of the exhale breath,
Noticing the fall of the belly,
As you inhale your mind is becoming clearer,
And as you exhale your body is relaxing deeper,
Following the path of the inhale,
Noticing the rise of the belly,
And following the path of the exhale,
Noticing the fall of the belly,
You are now fully relaxed,
Practice is now complete,
Keep focusing your attention on your breath,
You may stay here for as long as you like,
Once again my name is Jade,
Thank you for joining me.
