Quick Relaxation

Settle into your physical space,

Inviting your body to begin slowing down,

Entering into stillness,

Melting into the cushion or the floor,

Wherever you may be.

Take a big breath in through your nose,

Filling your belly and your lungs.

And then open your mouth and let it go.

Take another breath just like that,

Filling up through the nose and letting it go out of your mouth.

Seal your lips and begin breathing deeply in and out of your nose.

Let each breath be rich,

Slow.

As you begin connecting to your body,

Bring your awareness to the crown of your head and start moving with curiosity down through your body,

Noticing any areas of you that feel tense,

Stressed,

Heavy.

Move all the way down,

Checking in on all the corners of you until you reach the tips of your toes.

Simply making note of where you are holding these stressors in your body.

No judgment,

No storytelling,

Just witness.

And then bring your attention back up to the top of you.

And we're going to invite your entire body to begin melting,

To soften,

To fully relax,

Beginning with your scalp.

Feel it dropping toward your shoulders.

Move into your forehead,

Relaxing the muscles there.

Release the corners of your eyes by softening the cheeks.

Drop your tongue from the roof of your mouth and let the corners of your mouth relax.

Release your jaw,

Soften the muscles around your throat and at the back of your neck.

Invite your shoulders to fall farther from your ears.

Allow your entire arms to relax until your fingertips curl in.

Relax your entire back down to your hips and the front line of your body.

Relaxing the belly.

Moving into your legs,

Your knee joints,

Your calves,

The muscles around your shins.

Release your ankles,

Relax your feet,

Wiggle your toes and let them fall.

Move back up and down your body until you feel you have relaxed everything being held tightly inside of your physical body.

Use your exhales to create more space and to soften.

Stay here,

Breathing deeply,

As long as you wish.

Scanning the body from your crown all the way down to the tips of your toes,

Seeking spaces that need your breath to soften.