Welcome.
This practice is a simple yet powerful way to reconnect with your body,
Helping to ease physical tension and quiet a busy mind.
I will guide you on a journey from your feet to your head,
Inviting you to gently tense and then fully release each muscle group.
There's nothing you need to do but follow my voice.
So let's settle in and begin.
Settle yourself into a comfortable position,
Whatever shape feels good to you.
If you'd like,
You can gently close your eyes.
Relax and breathe in through your nose and out through your nose.
When you breathe in,
Bring the air all the way down into your abdomen.
Breathe in one,
Two,
Three,
And out one,
Two,
Three.
We'll repeat this two more times.
Breathe in one,
Two,
Three,
And out one,
Two,
Three.
Last time.
Breathe in one,
Two,
Three,
And out one,
Two,
Three.
Keep breathing in slowly and breathing out slowly.
Now,
Notice your feet and toes.
Squeeze your toes and feet really tight and hold it.
One,
Two,
Three,
Four,
Five.
Relax your feet.
We'll do this two more times.
Squeeze your toes and feet.
One,
Two,
Three,
Four,
Five,
And relax.
Squeeze tight.
One,
Two,
Three,
Four,
Five,
And relax.
Feel your feet relaxing.
Now,
Notice your legs.
Straighten your legs,
Flexing your knees and all the muscles in your legs,
Your calves,
Your thighs.
Squeeze.
One,
Two,
Three,
Four,
Five,
And relax your legs.
We'll do this two more times.
Squeeze tight.
One,
Two,
Three,
Four,
Five,
And relax.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
Feel the muscles in your knees and legs.
Relax.
Now,
Notice your stomach.
Tense up the muscles in your stomach like you are doing an abdominal crunch.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax your stomach.
We'll do this two more times.
Squeeze tight.
One,
Two,
Three,
Four,
Five,
And relax.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
Feel your stomach muscles relax.
Squeeze.
Now,
Notice your hands.
Make tight fists and squeeze.
One,
Two,
Three,
Four,
Five.
Relax your hands.
We'll do this two more times.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
One more time.
Squeeze.
One,
Two,
Three,
Four,
Five,
And relax.
Feel your hands and arms.
Relax.
Notice your shoulders.
Shrug your shoulders up to your ears and squeeze.
One,
Two,
Three,
Four,
Five.
Relax your shoulders.
We'll do this two more times.
Squeeze.
Squeeze tight.
One,
Two,
Three,
Four,
Five.
Relax.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
Feel your shoulders relax.
Squeeze.
Notice your eyes.
Tighten your eyes.
Close them really tight and squeeze.
One,
Two,
Three,
Four,
Five,
And relax your eyes without opening them.
We'll do this two more times.
Squeeze.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
Squeeze.
One,
Two,
Three,
Four,
Five.
Relax.
Relax.
Feel your face feeling relaxed and calm.
As you take a few deep breaths at your own pace,
Feel any leftover tension leaving your body.
Feel your body relax.
Feel the calmness take over your body.
When you are ready,
Wiggle your fingers and toes and slowly open your eyes.
Take a look around as you bring yourself back to the present moment.
Thank you for sharing your practice with me today.
As you go through the rest of the day,
May you carry the feeling of relaxation with you.
Take a moment to thank yourself for showing up today and being kind to your body.
Namaste.
