Hello everyone,
And thank you for choosing to listen to a Simon Ayes track.
Today's offering is a short,
Guided,
Progressive relaxation on the breath.
So,
As we breathe in,
We're going to gently contract the muscles in an area,
Only to 5% effort or less,
Just to feel them wake up.
And on the out-breath,
The exhale,
We're going to release that contraction.
And in between each of those,
We'll bring our awareness back into our breath,
Without trying to change it,
But just noticing what's happening as we breathe.
So,
If you're ready to start,
Please lie on your back,
In a comfortable,
Quiet environment,
Arms by your sides with palms facing up,
Feet and legs comfortably apart,
And either close or defocus your eyes,
Bringing your awareness inwards.
And as you take your next breath in,
Just gently contract the arches of your feet,
And as you exhale,
Release them.
Before bringing your awareness back into your breath,
Move your attention now to your calves,
And as you breathe in,
Gently contract your calves,
And as you breathe out,
Release them.
And bring your awareness back into your breath.
We'll move up now to our upper thighs,
Quadriceps,
Hamstrings.
Just gently activate them on the breath in,
And release and relax them on the breath out.
Before bringing your awareness back into your breath,
Direct your attention now to your buttocks,
Hips,
Pelvic floor,
Turning them on with the in-breath,
And off with the out-breath,
Fully releasing them before bringing your awareness back into your breath.
And now we'll bring our attention to your abdominal and lower back areas,
Gently tensing on the breath in,
And releasing on the breath out,
Before bringing your awareness back to your breath.
And next stop is a gentle activation of your chest and upper back.
On the breath in,
And releasing on the breath out,
Before bringing your attention back into your breath.
Out now to your arms,
Shoulders,
And hands,
All together.
On a breath in,
Gently contract,
And on a breath out,
Fully release,
Bringing your awareness back to your breath,
Which is home base for now.
And on your next breath in,
Just gently contract the muscles around your neck and throat,
Turning those muscles off on the breath out,
Before bringing your awareness,
As always,
Back to the breath.
And the final contraction we'll work with today is of the jaw,
And also to furrow your brow.
Just gently tightening those jaw and facial muscles on the breath in,
Releasing,
Relaxing on the breath out.
And one last time,
Bring your awareness back into your breath for a full cycle of inhale,
Exhale with natural pauses.
Now just enjoying the sensations you've created with this little activity.
Softness,
Heaviness of the body,
Greater feelings of calm.
And just to wake up nice and gently now,
Just imagine the space that you're lying in,
Floor beneath you,
Walls around you,
Ceiling above you,
And any familiar objects in your space.
When you feel comfortable and whole,
Gently open your eyes again,
Reorient yourself to your space visually,
And prepare to get ready for a wonderful day,
Night,
Or whatever it is you're getting ready for.
Thanks again,
And hopefully I'll catch you another day.
