Come to lying down on your back.
Let your arms and legs stretch out.
Find a comfortable position.
Close your eyes.
Take a deep breath in.
And let it go.
Take a deep breath in.
Let it go.
One more time.
Take a deep breath in.
And let it go.
Let your breath return to its natural rhythm.
We'll do a scan through the body to help you bring your awareness to the different parts of yourself and relax a little bit deeper.
So you don't need to move anything as we're going through.
Just bring your attention to the different parts of yourself and if there is any tension that you're holding,
See if you can release it and let it go.
Bring your awareness to your toes.
Releasing each of your toes individually,
Allowing yourself to feel each toe.
Letting each toe relax.
Bring your awareness to the bottoms of your feet and to the tops of your feet.
Bring your awareness to your ankles,
To the backs of your calves.
Noticing the contact with the surface underneath you and allowing yourself to feel supported.
Bring your awareness to your shins and to your knees.
Bring your awareness to the backs of your thighs,
Noticing the contact with the surface beneath you.
Bring your awareness to the fronts of your thighs.
Expand your awareness to include your entire legs from the tips of the toes all the way up to where they meet the body at the hip,
Allowing your legs to relax completely.
Letting go.
Bring your awareness to the pelvic region,
Noticing your bum against the surface beneath you.
Bring your awareness to your hips,
To your lower belly and how it moves as you breathe in and breathe out.
Bring your awareness to your waist,
To your lower back.
Bring your awareness to your upper back,
Noticing the contact with the surface beneath you.
Bring your awareness to your lower ribs,
Noticing how they expand as you inhale and then contract as you exhale.
Bring your awareness to your chest,
Noticing how it moves as you breathe in and breathe out.
Bring your awareness to your shoulders,
Allowing your shoulders to relax,
Letting go of any tension,
Any holding.
Bring your awareness to your upper arms and to your elbows.
Bring your awareness to your forearms and to your wrists.
Bring your awareness to the palms of your hands and to the backs of your hands.
Bring your awareness to your thumbs,
Noticing each of your thumbs individually,
Noticing where they are and if they're touching anything or if they're just suspended in the air.
Bring your awareness to the other four fingers of each hand,
Noticing each one individually and allowing each finger to relax.
Expand your awareness to include your entire arms from the tips of your fingers all the way up to where they meet the body at the shoulders,
Allowing your arms to relax completely,
Letting go.
Bring your awareness to your neck and to your jaw,
Letting go of any tension.
Bring your awareness to the back of your head,
Noticing the contact with the surface underneath you.
Bring your awareness to the point between your eyebrows if they were to cross,
Your third eye point.
Expand your awareness to include your entire head and then to include your entire body.
And if any part of you needs further attention,
Feel free to go back to it now or else just enjoy this deep relaxation,
Letting each breath take you further in.
