Hello everyone and welcome to this guided relaxation practice.
This is your time to relax where you can let go of any tension and reconnect with yourself.
So let's find a quiet and comfortable place where you can lie down and where no one will disturb you.
When you are ready just close your eyes.
When you find a comfortable position lying on your back allow your body to settle into the ground and let your arms rest by your sides with your palms facing up.
Gently close your eyes.
Take a deep breath in through your nose and slowly exhale through your mouth.
Let go of any tension in your body with each breath.
Continue to breathe slowly and deeply allowing your breath to become calm and steady.
Now bring your awareness to your body.
Feel the support of the ground beneath you and let go of any thoughts or distractions.
And try to focus on the present moment.
Start by relaxing your feet.
Let the muscles in your feet soften and release.
Feel the heaviness of your feet singing into the ground.
Let go of all tension here.
Move your attention up to your legs.
Relax your legs.
Relax your calves,
Your thighs and your hips.
Feel your legs becoming heavier,
More relaxed with every single breath.
Now with next inhale bring your awareness to your lower back and belly.
Allow these areas to release and soften.
Feel the gentle rise and fall of your belly with each breath.
Let go of any tightness or discomfort.
With the next inhale try to relax your chest and shoulders.
Let your shoulders melt into the ground,
Releasing any tension or stress you might be holding here.
Focus on this area and feel the relaxation spreading across your chest,
Allowing your heart to open and soften.
Move your attention to your arms.
Relax your hands,
Your wrists,
Your forearms,
Elbows and upper arms.
Let them feel heavy and relaxed.
Feel the release of all tension in your arms.
Now focus on your neck and head.
Allow your neck to soften,
Releasing any tightness or strain.
Allow your entire face to feel calm and peaceful.
With the next inhale take a moment to scan your entire body from head to toe.
Just notice how each part feels,
If it's completely relaxed.
Let go of anything that is left and surrender to this feeling of deep relaxation.
Now with the next inhale imagine a warm wave of relaxation sweeping down from the top of your head all the way to your toes.
As you lie here,
Fully relaxed,
Take a moment to acknowledge this calm and peaceful state.
Know that you are completely safe,
Supported and at ease.
Stay in this peaceful state for a few moments,
Allowing your body and mind to rest fully.
Know that this time is for you to recharge and restore.
When you are ready,
Start to bring awareness back to your surroundings.
Wiggle your fingers and toes and bring your head to the right shoulder and then to the left shoulder.
Take a deep breath in and gently exhale.
Take a moment to notice how you are feeling right now.
And if you're feeling relaxed,
Calm and peaceful,
Try to keep or save this feeling.
Slowly bring yourself back to the present moment and carrying this feeling of relaxation with you.
When you are ready,
Gently open your eyes.
Thank you.
Namaste.
