And this is a guided total body relaxation exercise.
So get comfortable either seated or preferably lying down.
It's great to practice before bed.
So allow yourself to really settle in.
Take your time,
Adjust your body to make it any amount more comfortable.
Bring your attention to your breath.
Just notice its pace,
Its texture,
The temperature of the air as it moves into and out from your body.
Notice what parts of your body move as you breathe without judgment.
In order to signal to your body that it's okay to slow down and to rest,
I invite you to slow your breathing down.
Now bring your attention to the tips of your toes.
Give them a wiggle and let them be still.
Breathing in,
Notice the tops of your feet,
Soles of your feet,
Ankles.
Feel your attention up your shins to your knees.
Feel into the back of your knee creases.
Notice your upper legs and let go of any holding through both legs.
Breathing in and breathing out,
Let something go.
Now begin to work your attention up to your hips,
Your hip points,
The back of your hips.
Notice your tailbone,
Your sacrum,
Your low back.
Notice your abdomen,
Everything tucked safely inside,
Everything in its place,
Doing its job to keep you alive.
Notice your low ribs,
A place where your mid ribs connect the center of your chest.
Notice your sternum,
Your side ribs.
Notice your whole spine.
Notice each curve all the way up to your upper back,
To your neck.
Notice the place where your spine gives way to your skull,
Your head.
Travel your attention out from your midline to your shoulders,
Your inner arms down to your elbows.
Travel your attention to the pinky side of each wrist.
Notice your thumbs.
Breathe into each fingertip.
Travel your attention back up the outsides of your arms to your collarbone.
Notice your throat,
Your chin,
Your jaw.
Unhinge your jaw.
Stretch it out.
Let it fall back into place softly.
Notice your ears,
The sounds you hear,
The backs of your ears,
Your temples.
Notice your nose.
Notice the air traveling into your body,
And the air traveling out from inside you.
Send your attention up the bridge of your nose to the space between your eyebrows.
Third eye center.
Soften through your eyebrows.
Give your whole face opportunity to stretch,
Wiggle.
Become aware of the top of your head,
Your scalp.
Next exhale.
Can you soften each hair in your head?
Take a breath in,
Notice your entire body.
Take a breath out.
Be aware of the space around you,
Surrounding you.
Breathe in,
Come back in,
Deeper down into your whole body.
Breathe out,
Let your awareness spread out,
Filling up the space that you're in.
Breathe in whole body awareness.
You're complete.
Breathe out,
Feel yourself.
It's no different from the space around you.
Breathing out.
Definitely breathing here for as long as you'd like.
Noticing the space around you.
Somehow a match for the space inside you.
You are infinite.
You are infinite.
You are infinite.
You are infinite.
You are infinite.
You are infinite.
And this concludes our time together.
If you wish to reconnect with your day,
Very slowly bring yourself,
Reintroduce yourself into the space around you,
Easing out the way that you entered in.
Thank you,
Thank you,
Thank you.
I love you.
