My name is Jade and I will be guiding you through this relaxation practice.
Please get as comfortable as you can,
Either sitting or lying down.
Whether you remain awake or fall asleep,
You'll notice positive benefits when we finish this practice.
Now,
Once you have found your resting position,
Let's take a deep breath in through the nose and release slowly out through the nose.
Two more breaths just like that,
At your own pace,
Allowing your mind and body to settle in.
If your mind becomes overactive at any point,
Come back to the sound of my voice.
Let's begin by shifting your awareness onto the body.
As I call on each part of the body,
Relax this part,
Just by noticing.
Let's begin with the right side,
Relaxing and noticing.
The right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
The upper arm,
Shoulder,
Down to the waist,
The hip,
The right thigh,
The knee,
The calf muscle,
The ankle,
The ankle,
Down to the heel of the right foot,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Down to the waist,
The hip,
Left thigh,
The knee,
The calf muscle,
The ankle,
The heel of the foot,
Sole of the foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Shifting your awareness to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The center between the eyebrows,
The right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
The tip of the nose,
Right nostril,
Left nostril,
The upper lip,
The lower lip,
The chin,
The jaw,
The throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
The navel,
The abdomen,
The lower abdomen,
Whole of the right leg,
The whole of the left leg.
The body is now fully relaxed.
Gently guide your attention to the natural in and out of your breath,
Following the path of the inhale through the nose,
Into the lung,
Down into the belly,
Following the path of the exhale from the belly up into the chest and out the nose.
With every inhale,
Your mind is becoming clearer.
With every exhale,
Your body is relaxing deeper.
This relaxation practice is now complete.
You may stay here for as long as you like.
Once again,
My name is Jade.
Thank you for joining me.
