Full Unwind™ Practice

To begin your unwind,

Deep relaxation practice,

Take a moment to get really comfortable in a position that is reclined in some way,

Whether it's on the couch,

In your bed,

Or on the floor.

Make any adjustments that your body needs so that you can release as much physical tension in this practice as possible.

Continue to get yourself comfortable as you listen to my instructions,

Knowing there's going to become a time where I ask you to be completely still.

As you go into this practice today,

Know that your mind and your body may try to distract you,

And that's okay.

You are human.

You are dealing with many things happening in your life right now,

But at this moment,

You're allowing yourself to take a break from it.

At this time,

You're allowing yourself to know that really nothing else matters.

At this time,

All you need to do is drop into the present with your body breath and let my words guide you into that.

Your mind may pull you out in the practice and start thinking about things,

What you have to do,

Who you have to do them for,

Or what you didn't do.

Just notice when your mind is distracted and without judging it,

Shaming it,

Or making it need to be any different,

Just acknowledge it and then return to the practice by listening to my words and letting my words guide you.

Know that your body will try to distract you by bringing tension to it.

One example is in the lower back.

Many people hold tension in the lower part of their spine,

So in this position and during this practice,

You may feel that too.

If you do,

All you need to do is make little adjustments,

Maybe bending the knees if your legs are straight,

Or maybe you need to roll over to one side.

Before you make any physical adjustments though,

Please take a moment to feel the experience in your body and see if that tension will just dissolve on its own.

You also may get distracted by sounds in your space,

So rather than letting the sounds need to be any different and the conditions outside of you needing to change,

Because we really can't change conditions outside of ourselves,

I want you to take a moment to just listen to what's happening in the space around you,

So that you are familiar enough to know that that's gonna be part of your experience today.

Continue to let my words guide you.

Know at this time nothing else matters.

There's nowhere else to be and nothing else to do,

But simply be.

Continue to find a way to settle into this position,

Feeling your physical body heavy.

Feel your bones,

Muscles a bit heavier.

Even let your brain become heavier,

Let your eyes become heavier.

Feel your spine and your arms heavier,

Your legs heavier.

And your feet heavier.

If your eyes are still open,

Then take in what you see with your eyes for a moment,

Maybe even label three things with your eyes.

It could be a texture,

A color,

An object.

Just label with your eyes,

And then once you've labeled those three things,

Close your eyes and take a full breath into your body.

Feel the exhale completely leave your body,

And feel the weight of your bones and muscles get even heavier.

Visualize your body,

Your body,

And your body's energy.

Visualize your own body resting on the floor,

Or in your bed,

Or on the couch.

Fully aware right now of your physical form,

Resting,

And allowing the rest to happen.

Feel the back of your body connecting to the floor,

Or feel that weight dropping into whatever your body is touching right now.

Now that we've connected your body and allowed it to be heavier,

More grounded in the moment,

Without moving your body,

Become still for the rest of the practice.

Try to remain still.

And then,

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Feel the weight dropping into your body.

Now,

Notice your mind,

Your mind is still.

And as you're still for a moment,

Notice your mind right now.

Notice the quality of your mind,

Any thoughts,

And without needing to be different or change it,

This time,

Allowing without judgment,

Your emotions to be what they are.

For a moment,

Notice any physical sensation from head to your toes.

Notice the pleasurable sensations,

Also the unpleasant sensations,

And without needing to change either one,

Take a breath,

And let that breath go.

Continue to focus on your breath,

Feel the breath entering into your body through your nostrils.

And start to follow the breath as you can into your chest and into your belly.

Follow the breath as it moves down to your abdomen.

Feel the breath in your lungs,

And just a little longer explore just the breath and where you feel the breath,

How you feel the breath.

Notice how fast your breath is.

Don't just go down to your chest.

You're going to feel the breath as you're going down to your stomach.

You're going to feel the breath as you're going down.

Notice how fast your breath is,

Don't change the speed.

Just notice.

Notice how deep your breath is or how shallow.

Now you've checked in with your whole self.

You've checked in with your mind,

Your emotions,

Your body,

And your breath.

Exhale and ask yourself in this moment,

What's one word right now that speaks to your deepest value?

The quality of person and being you want to be today.

Listen to the answer.

And then exhale completely again.

Settle in a little deeper,

Settle in a little deeper and ask yourself one more time,

What's one word that speaks to your deepest value or quality of being that you want to be today?

And let that word be heard.

Maybe it's a new word.

Maybe there's a quieter voice in you that speaks this value.

Let that word be there,

Be heard,

And even say the word to yourself a few times.

Now,

If you had two different answers to the same question,

Then pick which one moved you the most,

Which one lights your spirit,

Your soul up more,

And hold that word.

And let that word be heard.

Hold that word,

Hold that word in your heart and say that word three more times to yourself out loud.

Continue to feel the weight of your body heavy,

But now we're gonna explore your body a bit more.

We're gonna call out a part of your body,

But just hear the part of the body,

Connect with it.

Notice sensation,

Notice if there's no sensation.

And then we'll quickly move to another part of the body.

So know we'll go fast,

Connect as best you can,

But don't attach to any doing it right or wrong.

For a moment,

Notice both your feet.

Notice the bottoms of your feet.

Notice your toes.

Notice the tops of your feet.

Notice your ankles.

Now your heels.

Notice your whole foot.

And as you exhale,

Allow your feet to fully relax as much as you can.

Notice your calves.

Notice your shins.

Notice your knees.

Notice your thighs.

Now your hips.

Now breathe into your legs.

Notice your legs,

Inhale.

On your exhale,

Let both of your legs relax.

Notice your pelvis.

Notice your belly.

Now your chest.

Briefly your heart.

Now your chest.

Briefly your heart.

Your lungs.

Your collarbone.

Your shoulders.

Notice your upper arm.

Any sensation in your elbow.

Your forearm.

Your wrist.

Notice your palms.

Your fingers.

Fingertips.

Your arms.

Fingertips.

Notice your whole hand all the way to your shoulders.

Noticing your whole arm.

Inhale.

On your exhale,

Feel both of your arms relax.

Notice your lower spine.

Mid spine.

Upper spine.

From the top of your spine to your tailbone,

Breathe in and exhale.

Release your spine.

Let it unwind.

Release your spine,

Let it unwind.

Notice your deck.

Notice your throat.

Now notice your face.

Your eyes.

Nose.

Cheeks.

Lips.

Jaw.

Chin.

Notice your ears.

Notice the back of your head.

Notice the top of your head.

Notice your whole head,

Neck,

And throat.

Inhale fully.

On your exhale,

Release tension in your head,

Neck,

And throat.

Inhale your whole body.

Inhale your whole body.

Inhale your whole body.

Inhale your whole body now.

So inhale whole body.

Inhale whole body and exhale whole body.

Inhale whole body.

Exhale whole body.

Now imagine there's a line from your tailbone to the very top of your head.

Imagine that line draws all the way up the center of your body,

Connecting the right and left sides of yourself.

Feel that line for a moment.

Breathe that line.

Imagine that line.

Imagine it has light to it,

Some bright light.

Maybe white or gold.

Notice this light shining.

Let the light become brighter.

Feel the light shine.

Feel the connection that brings the left and right side of yourself together.

Take a deep inhale up the center line from the tailbone all the way to the crown of your head.

Inhale.

Hold the inhale at the top to pause the inhale.

Now bring all of your attention to just the right side and exhale only the right side of your body.

Exhale right side.

Right arm,

Right leg,

Exhale.

Inhale the right side.

Inhale right body all the way back to the center.

Pause.

Pause the breath.

Shift all of your attention to the left.

Exhale only the left side.

Only the left side.

Exhale.

Inhale the left side.

Left arm,

Left leg.

Inhale just the left side.

Inhale.

Come back to center.

Pause.

Shift all of your attention to the right and exhale just the right side.

Fully exhale the right side of the body.

Imagine inhaling only through the right side of the body.

Inhale right side.

Hold at the top.

Exhale left side.

Inhale left side.

Inhale.

Exhale right side.

Exhale right side and continue to do this on your own for a few breaths alternating right and left side.

Now wherever you are,

Let your breath go but find your heart center again.

Find your heart center.

And recall the word that you heard.

Answer the question,

What is the one word that speaks to your deepest value or quality as a being right now?

Say that word to yourself again three times.

And now before we finish,

Imagine living this word today for the rest of the day,

However long it is.

Whether you're at the beginning or at the end,

How can you embody and be this word right now in all that you do?

Before moving,

Make a mental note to yourself that you will use this word to guide you as you show back up to life.

To allow you to respond rather than react and allow you to live from a place of desire that comes from your heart,

That comes from your soul.

Take one final breath,

Allowing yourself to fully absorb this whole experience,

To feel the release of the unnecessary tension and suffering that may have been bound to your body and being.

Now begin to take some good deep breaths,

Maybe even a yawning or a sighing breath and then slowly,

Yes,

Slowly,

Like slow motion movements,

Stretch your body out of this pose.

Take your body out of the position that you have been in now for a little while.

Let your hands stretch,

Feel your toes stretch,

Feel your arms stretch your shoulders.

Take any other natural movement that wakes your body up right now,

Eventually finding a way to bring yourself to a more upright awake position.

Once you're upright,

Let your eyes open and begin to receive the space with your eyes,

Knowing presence is your power.

So remaining tuned in to the moment through your eyes,

Letting your ears absorb the sounds of the space too,

Noticing your breath in this moment.

And one last time in this awake position,

Remember the word that came to you during this experience that will guide you until you're able to tune back into yourself again.

Live with this word,

Let it direct you and support you in being who you want to be today.