Lay back into a comfortable position for rest and dream time,
Or sit comfortably in a chair.
Feel yourself calm and happy.
Imagine that you are with David and Leila at Vera the tree fort,
Just laying down in the grass.
Close your eyes and breathe deeply.
With every breath,
Feel how you become lighter,
Calmer,
Peaceful,
And more relaxed.
Take a couple of moments to notice how your body feels.
Are you holding your breath?
Or is your breath even?
Can you feel your inhales matching your exhales?
Notice if you feel any tension or stress in any part of your body.
Feel each muscle,
Each bone,
Even the tips of your fingers and the hair on your head.
Are they relaxed?
Let's try to relax our body with our breath.
Breathe in through the nose and breathe out through the nose.
With every breath that you take,
Allow yourself to let go of any thoughts,
Any cares,
Any worries,
Anything that you're upset about today.
So let's try it again.
Breathe in,
Breathe out.
That was really good.
Let's do it one more time.
Breathe in,
Breathe out.
Gently continue to breathe in and out and focus your attention to your feet.
Just notice them,
Nothing else.
Notice how they feel.
It might be the first time today that you've put any attention to your toes.
Breathe into your ankle and take a deep breath and squeeze the muscles in your feet.
Hold it and now as you exhale,
Release everything and feel all the sadness float out of your muscles of your feet as you breathe out.
Breathing calmly and evenly.
And now let's move up onto the legs.
Just your legs.
How do they feel?
Can you feel the space between the knee joint and the skin?
Breathe into that area.
Feel your thighs.
Feel the bones in your legs and begin to squeeze the muscles in your legs really tightly on the bones.
Hold it and now exhale and release the tension.
Release any anger.
Release any doubt that's stuck in your muscles and feel your legs breathing out calmly and evenly.
Now begin to focus your attention on your belly button.
Feel your belly rise and fall with every breath.
Feel your hips and your behind and breathe in as you squeeze your tushy,
As you press the belly button towards your spine and just hold onto the breath,
Feeling your ribs tight.
And now as you exhale,
Feel everything soft and calm as you release any tension,
Any issue,
Any anger that's been in the muscles of the middle part of your body as you breathe out.
Breathing calmly and evenly.
And as we begin to focus attention to our back,
All 26 bones in the spine and the spaces between the bones in your spine,
The discs,
Are you carrying any sadness,
Any tension in your shoulders,
Like you feel the weight of the world holding you down?
Well let's begin to breathe into that area and even them out and let it all go.
Inhale as you breathe in and squeeze your back,
Shrug your shoulders to your ears,
Feel yourself really tight.
And now exhale like a sigh of relief,
Feel yourself just melting into the floor,
Into the chair,
Wherever you are,
Feel the part of the middle part of your body just breathing out.
Feel yourself breathing calmly and evenly.
And feel your belly rise and your belly fall.
And notice how much air can you take in?
Can you breathe in for six counts?
Let's try it.
Inhaling for one,
Two,
Three,
Four,
Five,
Six.
And now let's push all that dirty,
Old,
Disgusting air out of our body as we breathe out for six,
Five,
Four,
Three,
Two,
One.
Push one more deep exhale.
Now inhale,
Breathe in,
Feel your chest,
Your lungs,
Your ribcage expand and get wide like wings.
Feel yourself soar.
And as you exhale,
Breathe out deeply,
Feel the strength of the breath as you relax.
Now focus your attention on your jaw,
Your teeth and your facial muscles.
Become aware of how they feel.
Are you clenching your teeth together?
Begin to breathe as you squeeze all the muscles in your face.
Now really intentionally squeeze them through your cheeks,
Your lips,
Your nose,
Your whole face is scrunched up.
And now as you exhale,
Release the tension in the muscles of your face and breathe out.
Just breathing calmly and evenly.
Feel your forehead and the top of your head begin to relax a little bit deeper.
Release the attention on your breath.
Feel the breath alive and awake,
Breathing gently and calmly.
And enjoy the relaxation in your body.
Feel yourself in this present moment,
Not holding on to tension,
But just having a really peaceful body and a calm mind.
Inhale and exhale.
And now begin to focus on your arms and your hands.
As you inhale,
Breathe in deeply.
Feel your arms become strong and your hands lengthen.
And as you exhale,
Feel yourself relax.
Now this time as you inhale,
Begin to squeeze the muscles in your hands.
Almost make a fist with your fingers and slowly and gently feel your shoulders spread wide.
And when you exhale,
Release the tension,
Spread out your fingers,
Feel them just melt into the floor.
Just inhale and exhale as you breathe in and breathe out and feel the breath relaxing you.
Feel the peace in your body and notice how you just really offered your brain space to be.
One more time,
Just in case there's any tension still stuck in your body,
Inhale through the nose,
Breathe in deeply and then squeeze all the hair on your body,
On your head.
Feel your toes crunch up,
Feel your fingers crunch up.
And as you exhale,
Breathe everything out as the hair relaxes,
Your tongue relaxes,
Your teeth relax,
Your fingers spread out and your toes spread wide.
And feel every part of your body calm and happy.
And feel yourself peaceful and relaxed as you inhale and exhale right here and right now.
Just feel your body with a huge smile,
Not just on your face but on every cell,
Every part of your being is calm and happy.
And you're back at 247 mindful pathway,
Hanging out with super stretch and David and Layla,
Just stretching lightly,
Breathing deeply.
Feel your thumbs touch your fingers as you rub them against each other and begin to reach your arms back behind you.
And as you bend your knees to your chest,
Roll up to a seated position and begin to open your eyes and sit in our Lotus Flower Pose and say our magic yoga word together.
Namaste.
