Come to lie down on your back.
Extend your legs.
And bring your feet wider than hips.
To release the hips.
Bring your hands facing palms up.
And arms about 45 degrees from your body to release your shoulders.
Feel free to close your eyes.
And bring your awareness to your breath.
Inhale,
Relaxation.
And exhale all tension from your body and mind.
Notice your breath on the inhale and on the exhale.
With each breath,
The feeling of relaxation becomes deeper and warmer.
Feel the heaviness of your body on the support beneath you.
Release into the support.
Bring awareness to your feet.
Relax your toes.
Arches.
Tops of your feet.
They work hard for you every day.
Relaxation flows up your legs.
Relaxing your ankles,
Shins,
And calves.
Flows up,
Relaxing the knees.
Relaxing your thighs and hamstrings,
All those strong supporting muscles,
Relaxing and unwinding.
Relaxation softens your buttocks.
Feel as relaxation enters the tip of your tailbone.
Traveling up the spine,
Feel as the sacrum softens and spreads along the support beneath you.
Relaxation flows over the hips,
Releasing those muscles.
And into the pelvis,
Relaxing all the muscles of the pelvic floor.
Feel as relaxation flows up,
Softening the stomach muscles,
Allowing your breath to freely flow into your abdomen,
Expanding and contracting effortlessly.
Fresh oxygenated blood flushes the abdominal organs as they relax.
Feel as relaxation moves up each vertebra of the spine in the low back.
Relaxing the cartilage,
Muscle,
And bone.
Relaxation flows into the ribs.
The intercostal muscles soften and spread.
Relaxation.
Flows up the mid-back.
In between the shoulder blades.
Upper back and flows over your shoulders.
Your shoulders let go.
They soften and release all tension.
Relaxation flows over your collarbone.
And in to your heart.
Your heart pumping relaxation.
To every blood vessel.
All the deep arteries and along the peripheral capillaries of the skin and lungs.
Relaxation flows into your lungs.
Lung tissue softens.
And breathing is effortless.
Breathing in,
Relaxation.
Breathing out even deeper relaxation.
Relaxation glides down the arms.
The arms becoming loose and limp.
Relaxing the upper arms.
Elbows.
Forearms.
Wrists,
Palms.
And fingers.
Notice the sensation at the tips of the fingers.
Bring awareness.
To the vertebra of the neck.
Relaxation flows into the cartilage.
Muscle.
And bone along the back of the neck.
Flowing to the sides of the neck.
And into the throat,
Dissolving all tension.
Becoming smooth and relaxed.
Relaxation flows into the jaw.
Releasing the jaw.
And into the mouth.
Releasing the tongue from the roof of the mouth.
Relaxation flows into the cheeks.
They feel spacious.
Relaxation flows into the eyes.
The eyes float in their sockets.
And into the eyebrows and forehead,
They lay smooth.
Relaxation smooths down the scalp and behind the ears.
Feel as they widen and soften.
And you feel beautifully relaxed.
Tranquil and at ease.
Linger here in peace for a few moments,
Soaking up a deeply relaxed body and mind.
Begin to deepen your breath.
And reawaken from deep relaxation.
Begin to wiggle your fingers and your toes.
Circle your wrists and ankles in one direction.
And switch directions.
Come to a stop.
Take a deep breath in and reach your arms high above your head and give yourself a nice stretch.
Exhale as you release your arms down.
And open your eyes refreshed,
Calm and rejuvenated.
