Begin by becoming aware of your breath,
Your own natural rhythm.
Breathe in and out,
In and out.
Next,
Become aware of your heartbeat.
If it helps,
Place your fingers on a pulse point,
The neck or the wrist,
Or by placing your hand on your heart.
Simply become aware of your own heartbeat.
Begin to become familiar with your body's natural rhythm.
Now lay in a comfortable position,
Whether that is on your back,
On your side,
On your tummy.
It does not matter,
So long as you are comfortable.
Begin with your head.
Take a deep breath in,
Hold.
Another deep breath in,
Exhale.
Imagine all of the tension leaving your head.
One more time,
A deep inhale,
Exhaling,
Releasing all tension,
Everything that is not needed from your head,
And returning to your natural breath,
Imagining your head fully relaxed,
And moving down to your neck and shoulders.
Breathing in,
Deep breath in,
Hold.
Inhale,
Exhale,
And relax,
Release any tension,
Any stiffness from your neck and shoulders.
Deep breath in,
Hold,
Exhaling,
And relax the neck and shoulders,
And returning to your head,
Down to your shoulders.
Now focusing on your chest area,
To just above your tummy,
And taking a deep breath in,
And holding,
Exhaling,
And relax the portion of your body,
Releasing all tension,
All worries of the day.
Deep breath in,
And hold,
And exhale,
Relaxing the body,
Relaxing the chest area of your body.
Focusing on your arms,
And whatever position you are in,
Taking a deep breath in,
And maybe tense the arms,
Hold the breath,
Relax,
Release the arms.
And once more,
You're going to take a deep breath in,
And tense the arms,
Hold,
Exhale,
Relax the arms.
And one more time,
You're going to inhale,
And not tense the arms,
Simply inhale,
Hold,
And allow any last tension to leave the arms,
Fully relaxed arms.
Now focusing on your tummy area,
This area holds so much tension in the body,
So taking a deep breath in,
And just slightly tense the stomach muscles,
And hold,
Exhale,
Relax the muscles.
One more time,
Big deep inhale,
Slightly tense the muscles of the tummy,
Hold,
Exhale,
Relaxing the muscles of the tummy.
And one last time,
Without tensing,
Inhale,
Focusing on the tummy,
Exhale,
Allowing any residual tension to leave the tummy area.
And just for a moment,
Returning to your own natural breathing rhythm,
And seeing from your head to your tummy,
Including your arms,
Are completely relaxed.
And focusing on your hip area,
Taking a deep breath in,
Slightly tensing the buttocks,
Hold,
Exhale,
Release,
Allowing the tension to leave the body.
One more deep breath in,
Slightly tensing the buttocks,
Hold,
Exhale,
Release the tension.
One more time,
Without tensing,
Deep breath in,
Exhale,
And allowing any residual tensing,
Any residual tense to leave the body.
And finally,
You are fully relaxed from the head down to the hips.
Now focusing on your legs,
Take a deep breath in,
Tense the muscles in your thighs and your calves,
Hold,
Exhale,
Allow the muscles to relax.
And another deep breath in,
Slightly tensing the muscles in the legs,
Hold,
Exhale,
Releasing the muscles,
Allowing them to fully relax.
And this time,
We will not tense the muscles,
We'll take a deep breath in,
Hold,
Exhale,
And allowing any residual tensing,
Any residual tension in the muscles to dissipate.
Fully relax the legs.
And finally,
Focusing on our feet,
Slightly,
When you inhale,
Just slightly flex the feet or bend your toes,
So take a deep breath in,
Tensing the feet,
Hold,
Exhale,
Releasing the toes,
Releasing the muscles in the feet,
Allowing the feet to relax.
One more time,
Taking a deep breath in,
Tensing the feet,
Curling the toes,
Hold,
Exhale,
Relaxing the feet,
Allowing any and all tension to leave the feet.
And one more time,
Without tensing,
Taking a deep breath in,
Exhale,
Allowing all tension to leave the feet.
And taking another deep breath in,
Breathe from your feet all the way up to your head,
Hold,
Exhale from your head all the way down to your feet,
Imagine anything that's left to leave the body,
Going back to your brain,
Your mind,
And taking a deep breath in,
And imagine you're closing the door on your thoughts,
Exhaling,
Allowing that door to gently close,
And imagine your thoughts being quieted.
Deep breath in,
Imagine your thoughts,
The door is closing on your thoughts,
Hold,
Exhale,
Knowing that your thoughts will be there when you are ready for them.
And now just simply returning to your own natural rhythm,
Your body is completely and fully relaxed,
Your mind is quieter,
And with deep,
Deep gratitude,
You are ready to rest the body.
