Start by finding a comfortable seated position with your feet on the floor and your hands on your lap or on the chair next to you.
Allow your spine to be long and your shoulders to rest away from your ears.
Feel free to use pillows to support your body as needed to fully allow your body to relax during this exercise.
Next we will take three deep breaths to help get rid of tension and bring your focus back to your body.
The breathing will go like this.
Inhale through your nose.
Pause.
Audibly exhale through your mouth.
Now try three breaths in this manner.
Inhale through your nose.
Pause.
Sigh it out through your mouth while releasing tension.
Inhale through your nose.
Pause.
And now exhale through your mouth.
Let's do this one last time,
Really letting go of tension on the exhale.
Go ahead and inhale through your nose.
Pause.
And now sigh it out through your mouth.
Begin to breathe naturally now,
In and out through your nose.
Close your eyes and begin to bring your attention to your body.
Notice areas of your body that you feel tension and begin to allow that tension to release.
Relax your eyes and the muscles around your eyes.
Relax your jaw and the back of your throat,
Allowing your lips to gently part.
Let your shoulders fall away from your ears and let your hands be open with your fingers soft.
Allow your pelvis and thighs to sink into your chair,
To be held by your chair.
Let the bottom of your feet and toes relax.
Now imagine and begin to feel a glowing warmth just above the top of your head,
Like sunshine coming out from behind a cloud and warming you on a cool day.
This warm light begins to float down your body,
Bringing with it a deep sense of calm,
Slowly melting away tension.
Feel this warmth as it flows over your scalp and face.
Feel your muscles relax into this warmth as it melts down your neck and into your shoulders,
Calming your body.
Your shoulders melt down a touch more as the warm calming light flows down your arms,
Past your elbow,
Your wrist,
Into your palms and all the way to the tip of your fingers.
You feel a familiar sense of peace and heaviness in your arms.
You feel this warmth begin to float down your spine from the base of your head,
Flowing down,
Down each vertebrae,
Melting tension as it flows down your back,
All the way down to your pelvis.
You feel this warmth on your throat,
Flowing down and across your collarbones,
Down your chest,
Past each rib and over your stomach.
You feel a warm,
Safe,
Familiar feeling as if you are laying in warm sand and the sun is washing over you,
Not too hot,
But the perfect comfortable temperature.
You can almost hear the waves in the distance.
This glowing warmth is building in your body and begins to overflow down your legs,
Past your knees,
Down to your ankles and into your toes.
Your entire body is soaking in this deep sense of calm from the top of your head all the way down to your toes.
You may feel almost as if you were floating as the warmth sets in and the tension lifts off your body and evaporates into the air.
As you rest here in this way,
You are allowing your body a chance for deep relaxation.
There is no work to be done,
Only to soak in this warmth into your cells as your muscles relax more and more and more.
Take rest here for a few moments until you hear my voice again.
More to come.
You you you you You may stay here resting in this place of calm as long as you like If you are ready to come out of this place of rest begin to deepen your breath wiggle your toes and fingers Inhale as you reach your arms over your head stretching as if you just woke up from a nap On an exhale rest your hands down on your lap Notice what might be different in your body now places that you may feel lighter and freer Try to take this sense of calm with you into your day When you are ready open your eyes Thank you for taking this time to take care of yourself.
I hope you feel lighter than before you started Remember every step you take towards improving your health matters Keep taking those steps because you matter
