So let's begin by closing our eyes and breathing through our nose in and out a few times.
Take in all the air you possibly can and then as if you're blowing out a candle,
Slowly exhale through your mouth,
Emptying all the air out of your lungs.
Do this a few more times,
Really emptying all the air out of your lungs as if blowing out a candle slowly.
Get more comfortable,
Move around a bit and find that easy position for your body to be just at rest.
Bring your attention to your breath and from now on,
If possible,
Breathe in and out through your nose.
Feel the rising and falling of the breath.
Allow whatever events have been going on in the last few hours or days slip to the background.
I want you to breathe in the word deep on your inhalation and breathe out the word relaxation on your exhalation.
Imagine yourself lying comfortably on a soft green grassy field.
The warmth of the sun gently embraces you as its rays touching the crown of your head.
Imagine,
Sense or feel a gentle soothing warm current of calm relaxation spreading across your scalp,
Covering every inch of your head,
Moving slowly down your forehead and the back of your head,
Touching the top of your ears as the muscles in your temple give way.
The edges of your eyes melt.
Your eyelids are heavy,
Sealed shut as you breathe more slowly and evenly,
Releasing any tightness in your face.
Breathe in the word deep.
Breathe out the word relaxation.
This calm current ushers in a sense of relief as it travels through both the front and back of your head,
Across the bridge of your nose and through your cheeks,
Into your mouth,
Releasing your lips,
Tongue,
As your jaw is slightly open.
Breathing more easily and deeply.
Breathe in deep and breathe out relaxation.
The gentle warmth sliding down into the front of your throat,
Noticing any sensation and then going through the back and sides of your neck,
Becoming more aware of your neck,
And then going through the back and sides of your neck,
Becoming more aware of your neck.
Let that current of warmth wash through your neck muscles and inform you if you need to move a bit.
Swallow if that feels good.
Become aware of your head resting on top of your neck,
Floating above your throat,
As if your head were now weightless,
Hovering over your neck,
Jaw is slightly open.
Breathe in deep and breathe out relaxation.
Breathing more fully as you bring that weightlessness back into the muscles deep inside your neck,
And all those muscles next to your throat begin to float.
As you breathe in,
As light as a feather,
Loose and easy.
The breath slows down again with a few longer exhalations.
Inhaling the word breath.
Exhaling the word breath.
Inhaling the word deep.
And exhaling the word relaxation.
Traveling down and into your shoulders as they drop all the way down to the edges of wherever your arms began.
Soaking in that warm wave of relaxation.
Deep inside the muscles of your shoulders.
Letting that current go down both upper arms,
Through your elbows,
Into your forearms.
Passing through your wrists and landing into your hands.
So heavy now that your fingers and thumbs soften.
In the palms and back of your hands,
Feel as though they're expanding.
As you exhale,
Your arms become heavier and heavier,
Releasing more and more.
And more.
Take three longer breaths here.
Seeing,
Sensing,
And filling the current of relaxation,
Helping your upper body release all excess tightness.
Breathe in the word deep and breathe out the word relaxation.
Now,
Move back up into your collarbone,
Chest,
And upper back.
Steadily moving into the deepest muscles in your chest.
Continuing through until you reach your upper back.
Flooding all those muscles in your upper body with warmth and ease as your chest and upper back loosen up and gently move as you breathe.
Breathe in deep and breathe out relaxation.
Sliding down now and into your ribcage.
Filling your lungs and heart safely nestled inside as you breathe.
Filling the bottom ribs flare out on the in-breath and contract in on the out-breath.
Your abdomen and your chest are relaxed.
Your abdomen and stomach area are warm and at ease.
Breathing in deep and breathing out relaxation.
This gentle,
Slow-moving,
Calm relaxation moves through and into the muscles of your lower back.
Around your hips and as it goes down,
Gradually moving deeper into your pelvis,
Your glutes,
Sinking,
Releasing,
Opening.
The breath slows down more and you move,
Get more comfortable if needed.
Breathe in the words.
And breathe out the word relaxation on your exhalation.
Yeah,
This gentle,
Warm,
Relaxation current goes all the way through your thighs,
All the way through your chest,
All the way through your lower back.
Yeah,
This gentle,
Warm,
Relaxation current goes all the way through your thighs,
Both front and back.
Your knees,
Releasing any tension there.
Moving into your calves,
Front and the back.
Yeah,
Going all the way down and into your ankles.
As both of your legs become heavier and heavier with relaxation.
As this current travels all the way down to your feet,
Through the top of your feet,
The soles and into your toes.
Yeah,
Imagine out the soles of your feet,
Float any last bits of tightness,
Tension,
Strain,
Or holding.
Notice if you need to shift or move as your body felt supported,
Cared for,
And able to release what is needed.
Yeah,
And breathe out the word relaxation.
Bring your awareness to your whole body.
Sensing how each part is connected.
Feeling the calm relaxation supporting you from head to toe.
Resting in this state of total relaxation.
Your breathing finds its perfect rhythm while you rest here until my voice returns.
As you come back to the sound of my voice,
Come back to your body,
Come back to your body,
Just resting on a soft,
Green,
Grassy field.
Point and flex your feet.
Rotate your ankles.
Traveling up your legs and into your body.
Up and across your shoulders and down your arms and into your hands as you open and close them.
You can even stretch if that's comfortable.
And traveling up and into your throat and into your jaw.
As the edges of your mouth lift up.
And now bring your attention to rest right behind your eyelids,
Still closed.
And on your next exhalation,
Gently open your eyes.
A smile washes across your face.
Sending the message of peace and gratitude for our time together.
Thank you so much and I will see you next time.
