Welcome to this 10 minute relaxation experience.
Make sure that you're seated comfortably on your chair,
The back of the chair supporting your spine so that you can sit naturally erect,
Feet flat on the floor,
Arms resting at your sides.
We'll begin by taking three deep breaths.
Ready?
Let's inhale together.
Pause at the top of the inhalation and exhale.
Let all the breath out.
Breathing normally,
Deep seated tensions leaving your body with a breath.
Second breath now,
Inhale fully.
Pause at the top of the inhalation and exhale,
Letting all the breath out,
Expelling from the body what it no longer needs.
Breathing normally,
Relaxing the face,
The shoulders,
The arms.
Third breath in,
Inhale together.
Pause at the top and exhale,
Releasing all the breath out.
Breathe normally and just simply watch the breath becoming progressively quieter and more still until it's almost impossible to detect.
And as you close your eyes,
Just allow a sense of relief,
Comfort,
Safety to wash over you.
Now bring your awareness to your breath.
Just watch and observe the movement of the breath in,
The breath out.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Belly rising as you inhale,
Belly falling as you exhale.
Release any effort to make anything happen.
Simply allowing your breath to return to normal.
Now as I name each body part,
Feel that area of the body filled with a renewed sense of vitality,
Energy,
And well-being.
Both feet,
Ankles,
Calves,
Knees,
Thighs,
Sitz bones,
Belly,
Chest,
Back,
Shoulders,
Arms,
Palms,
Neck,
And head.
Feel the entire head,
The entire body,
The whole body from the top of the head to the tips of the toes.
Breathe and experience the entirety of the body simultaneously and equally,
As if the whole body were breathing in,
Whole body breathing out.
Every cell in the body breathing in,
Every cell breathing out.
Recognize at this time that the healing,
Rejuvenating energy of your body is functioning freely and optimally.
And simply allow your body to deeply rest here.
Empty and open.
Empty and open.
Empty and open.
Allowing thoughts,
Images,
To simply float by like clouds on a clear blue sky.
And now simply become aware of the rising and falling of your breath,
As you slowly bring yourself back into your body.
Every cell in the body,
Radiant,
Healthy,
Full of life energy.
Slowly begin to stretch the arms,
Perhaps moving the torso from side to side,
The neck,
The head,
Gently bringing yourself back to the waking state of consciousness so that you can continue on with the rest of your day.
