Hello everyone,
This is Andrew Smargy and I'd like to welcome you to your deep relaxation break.
Before you begin this exercise,
Find a quiet,
Calm space where you can relax without being disturbed.
Now sit or lie back and allow yourself to get into a comfortable position.
Now close your eyes and bring your attention to your breath.
Notice the way you're breathing right now.
Listen to the sound and the rhythm of your breath.
Now concentrate on lengthening and expanding your breath.
Breathe slowly and deeply through your abdominals more than your upper chest.
Draw the oxygen down deep into your lower lungs,
Feeling the belly rising and falling as you breathe.
On the inhale,
Your belly is expanding outward as you fill the lower lungs with air.
And on the exhale,
Your abdomen is moving inward while you contract the belly button toward the spine.
Don't force your breath,
Just let it come and go on its own without too much effort.
Relax more and more with each breath and allow your mind to become quiet and calm.
If any distracting thoughts occur,
Just let them gently pass through your mind and focus back on the sound and the rhythm of your breath.
Let your arms and legs feel warm and heavy,
Allowing all stress and tension to melt away into the ground.
Now bring your awareness to the muscles in your scalp and forehead.
Notice any tension there and let it relax.
Let your eyes relax deep into their sockets.
Allow the bridge of your nose to open and widen.
Now let that relaxation move down through your cheeks and down to the hinges of your jaw.
Let your jaw drop open,
Relaxing the muscles around your jaw,
Tongue,
And throat.
Now move your awareness to the muscles in your neck and shoulders.
Notice any tension there and let it relax.
Let your shoulders drop out and down towards the ground,
Relaxing all the muscles around your neck and shoulders.
Now let that relaxation move through your arms,
Beginning in your upper arms,
Moving down to the elbows,
Moving through your forearms,
Flowing down to the wrists,
Moving through your hands,
And funneling any remaining stress or tension right through the tips of your fingers.
Now take a deep breath,
Inhaling slowly and deeply,
Filling your lower lungs with air.
And then exhale very slowly,
Letting it bring relaxation to your chest and abdominal muscles.
Let your heart relax even more and know that it doesn't have to work as hard now.
Take another deep breath,
Inhaling slowly and deeply,
And then exhaling very slowly,
Letting it bring relaxation down to your lower back.
And on your next few breaths,
I want you to imagine a wave of relaxation working its way up and down through your entire spine.
On your inhale,
The relaxation is moving up to the back of your neck.
And on the exhale,
The relaxation is flowing down through your spine and down to the lower back.
And now concentrate on your legs.
First your right leg,
And then your left leg.
Now create a wave of relaxation moving through both legs,
Beginning in your hips,
Moving down to the thighs,
Moving down to the knees,
Flowing through your lower legs,
Down to the ankles,
Moving through your feet,
And funneling any remaining stress or tension right through the tips of your toes.
And now I'm going to count down from five.
And as I count down from five,
I want you to ease down deep into an even deeper state of relaxation.
Five,
Four,
Three,
Two,
And one.
Relax deeply now.
Now visualize yourself lying on the beach,
Your body supported by the warm sand,
The bright orange sun radiating positive light and energy through every cell in your body,
And the cool blue water and sky soothing your soul.
And now as you're lying there on the beach,
You can hear the waves gently rolling up on the shoreline.
Now visualize yourself still lying on the beach,
This time your body submerged in the water right on the shoreline so that the waves creep up right up to the back of your neck.
Now imagine a wave of relaxation moving through your entire body.
As the waves flow up,
You're inhaling,
Bringing positive energy and relaxation in.
And as the waves flow back down and out,
You're exhaling,
Taking along with it all stress and tension and negative energy and dispersing it out into the water.
And now I'm going to count down from five.
And as I count down from five,
I want you to slowly become more awake and come more and more into your space.
Five,
Four,
Three,
Two,
And one.
Rise up as you feel comfortable.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve,
Thirteen,
