Sit down,
Get comfy,
Close your eyes.
Take some slow,
Deep breaths.
In through the nose,
And out through the mouth.
In through the nose,
And let your out-breath make a sound.
That's right,
Keep going like that.
In through your nose,
And out through your mouth.
Today we're going to focus on a calm body feeling.
This is going to help you learn how to soften and relax your body when it all feels a bit busy.
So starting with your toes.
Notice how those little toes feel.
And then scrunch them up really,
Really tight.
And then relax them.
And notice how they feel.
And now do the same with your legs.
Notice how your legs feel.
And then scrunch and squeeze them up really tight.
And then let them relax.
And notice how they feel.
Notice how your bottom feels.
And now tense and scrunch it up tight.
And now let it relax.
And notice how it feels now.
Notice how your tummy feels.
And then clench and pull your tummy.
And then relax it.
And notice how that tummy feels.
Notice how your chest feels.
And then scrunch that chest up tightly.
And then let it relax.
And notice how that feels.
Notice how your back feels.
Scrunch your back up,
Squeeze and tense it.
And then let it relax.
And notice how your back feels now.
Notice how your hands feel.
And then clench them up into fists and squeeze them really tight.
And then relax.
And notice how they feel.
Notice how your arms feel.
And then squeeze them really tightly into your body.
And then let them relax.
And notice how they feel.
Notice how your shoulders feel.
And then scrunch your shoulders up like you're trying to touch your ears with them.
And now let them drop down again and relax.
And notice how your shoulders feel.
Now notice how your face feels.
The skin of your face.
And now squeeze that really tight like you've just tasted something disgusting.
And now let your face relax and let your jaw drop down.
And now notice how your face feels.
And notice how your whole body feels.
And then squeeze it up really tense and tight like you're expecting to crash into something.
And then relax.
And notice how your whole body feels.
And just stay with this for a while,
Just really noticing how your whole body feels.
After you've shown each bit of it how to relax.
That's right.
Imagine your body is like the bud of a flower.
And it is slowly and gently opening in a really soft and comfortable way.
Notice that feeling of comfort in your body.
Notice where it is and how it moves.
Notice it spreading around from one area to another to another.
Your body just feels more calm,
Softer,
Maybe heavier.
Just more and more relaxed.
Enjoy that calm body feeling.
If ever you need to relax your body,
Just return to this meditation and listen to it again.
And now gently get ready to come back to the room.
Notice the chair or bed you are on.
Wiggle your fingers and times.
Have a big stretch.
And when you're ready,
Gently open your eyes.
