Comfortable position either lying down or seated.
Try to keep your back straight.
Take a deep slow breath in and out.
Again in and out.
Try to land with your thoughts and body in the now,
In the present.
Close your eyes,
Bringing the chin down a bit and relax the entire body by loosening it completely.
Try not to move any part of your body and keep the eyes calm.
The tongue relaxed,
The jaw relaxed,
The teeth relaxed.
Begin the breathing process and take the mind slowly from the lower part of your body to the upper body.
Inhale slowly and begin to take the mind to the tip of your toes,
Inner soles,
Ankle joints,
Calf muscles,
Back of the knee,
Hamstring muscles,
Outer tight muscles.
Going down to the knee,
Kneecap,
Shin bone,
Outer ankle joint and back to the toes.
Relax now the entire legs with slow exhalation.
Bring your attention now to the tips of your fingers,
Moving inwards to the palms,
Wrist joints,
Inner forearm,
Inner elbow,
Upper arms,
Biceps and triceps muscles.
Outer elbow,
Outer forearm,
Back of the wrist and back to the tips of the fingers.
Relax now the entire arms with slow exhalation.
Bring your attention to the back of the neck,
Moving upwards to the back of your head,
The crown of your head,
Your forehead,
The entire fascial muscles,
The eyeballs,
The mouth,
The tongue,
The teeth,
The jaw and the chin.
Relax your ears,
Relax now the entire face and the head and calm the eyes completely.
Relax now the entire face and the tongue.
Bring your attention to the throat.
Take a few deep breaths here through the nostrils and feel the calmness,
The movement from the mouth down to the throat and the chest and hold this breath for a few seconds and exhale slowly.
Relaxing the mind and the eyes.
Relax now the entire face and the mouth.
Bring your attention to the chest,
The ribs,
The chest,
The chest,
The chest,
The chest,
The entire abdomen going down to the pelvic and to the inner thigh.
Relax the entire upper body now with slow exhalation.
Imagine a gentle healing warmth radiating through your chest.
Trickling down into every pore and cell to release any discomfort.
Let go and enjoy the relaxation.
Bring your focus on your stomach muscles.
Pay attention to any sensation you feel in your abdomen.
Continue breathing normally and feel the gentle massage in action from the air all over your chest and stomach area.
Let the tension dissolve as the relaxation grows deeper and deeper.
Bring the tension to your lower back and the spine relaxing them further and further.
Tune into the energy of your body.
Try to understand what your body is telling you.
You will recognize the natural ebbs and flows of your energy levels.
Let go and enjoy the relaxation.
Let go and enjoy the relaxation.
It's ok to tune inward using the time for quiet reflection and to build up your energies.
This is a magical sacred time.
We can celebrate our femininity.
Let go and enjoy the relaxation.
Take a few moments to sense your whole body being surrounded by a protective,
Connective energy,
A light that protects you from anything that does not serve you and nurtures the positive connections to yourself and others.
Let go and enjoy the relaxation.
Let go and enjoy the relaxation.
Treating yourself with love and compassion makes you stronger.
The menstrual cycle is our connection to Mother Nature.
Now slowly it's time to return to wakefulness.
Use your body and mind to become aware of your surroundings.
And bring yourself back into your room.
Become more aware of your environment,
The temperature,
The noises.
And gently start moving your toes,
Fingers,
Move your shoulders and neck.
Gently stretch your arms out and when you are ready,
Open your eyes.
And let go and enjoy the relaxation.
