I invite you to find a comfortable seated,
Standing,
Or laying position.
Your eyes can be opened or closed.
Tune in to your hands.
The position of your hands at this moment is perfect so long as you are comfortable.
Now imagine being 10% more comfortable.
Move.
Manage spaces of discomfort or unease.
Resist tuning out these spaces by ignoring or numbing.
You are safe.
Instead,
Tune in.
Breathe.
Tune in to the whole of the body,
From the space closest to the ground to the space closest to the sky.
For some,
This may be the soles of the feet and the crown of the head.
For others,
Due to amputation or other congenital reasons,
This may be in another form.
Acknowledge your true nature.
Discover your form.
Breathe.
We are going to move through a progressive muscle relaxation technique.
First,
Divide the body into three sections.
We will move through these three sections systematically and then integrate each into the whole.
We'll inhale and tighten all of the muscles in one area,
Exhale,
Release,
And notice.
The key to this practice is in noticing any sensations once tension is removed.
All right,
Bring into your awareness the first section.
Imagine all of the muscles in this area.
Inhale and tighten,
Inhale and tighten a little more,
A bit more,
And exhale.
Relax and notice.
Now,
Tune into the second section.
Imagine all of the muscles.
Inhale and tighten,
Inhale and tighten a little more,
A bit more,
Exhale,
Relax,
And notice.
Bring into your awareness the third section.
Imagine all of the muscles in this area.
Inhale and tighten,
Inhale and tighten a tad more,
Just a bit more,
Exhale,
Relax,
And notice.
Now,
Let's integrate each of those parts into the whole of our being.
Bring into your awareness all of the muscles and emotions in the whole of your physical being.
Inhale and tighten,
Inhale and tighten a little more,
A bit more,
Exhale,
Relax,
And notice.
Let's come back together in three,
Two,
One.
Begin to notice where the body and the immediate environment make contact,
The chair on which you're seated,
A bed,
Grass,
Or something else.
Gently move your shoulders,
Lips,
And forehead.
If your eyes are closed,
Slowly open them and begin to become aware of the environment around you,
Either with your mind's eye or physically.
Smile and give yourself a hug.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
