This is a relaxing meditation to reduce stress.
Make your way to a comfortable position.
You will do a muscle relaxation exercise to help you release any tension you may be holding.
Start by tensing all the muscles in your body,
Your legs,
Buttocks,
Stomach,
Arms,
Shoulders and face.
Squeeze really tight and hold.
Then release.
Relax and let all your tension melt away.
Leave the stresses of the day behind you.
Take a deep breath in,
Feeling your stomach rise.
Let out a big sigh as you exhale.
Another deep breath in and a big sigh out.
Deep in and lengthen your inhale and exhale.
Bring your awareness to your body.
Notice any sensations you feel.
Focus on the top of your head.
How does it feel?
Is there any tightness?
As you breathe,
Relax any tension you feel.
Slowly move down your face to your forehead,
Your eyebrows.
Relax this area.
Notice if you are clenching or holding tension in your jaw.
Release as you breathe.
Bring a slight smile to your lips.
Move your attention to the back of your head and your neck.
Notice what sensations you feel.
Relax your shoulders down your back.
Don't let any tension melt away.
Slowly scan down your back.
Let each muscle relax as you bring your awareness to them.
Bring your awareness to your chest area.
Do you notice any tightness here?
Breathe into it,
Releasing any tension as you exhale.
Move down to your stomach.
What sensations can you feel?
Let your awareness move to your arms.
Please scan down your arms,
To your hands and notice how they feel.
Shift your focus to your pelvis and hips.
What sensations do you feel here?
Move around to your buttocks.
Notice where you make contact with the surface below you.
Begin to scan down your legs,
Relaxing as you go.
Bring your focus to your knees and then down to your lower legs.
Move your attention to your feet and toes.
Try to relax every part of your body as you breathe.
Just connect from any distracting thoughts.
Like the clouds in the sky,
Let your thoughts pass by without attaching to them.
Feel the sunny remaining tension in your body.
Fewer ingredients joy bordering on the list of fruits in Service.
