So in our relaxation position we're lying on the back,
Bolster under the knees,
The legs are hip distance apart or a little bit wider,
Hands can rest either on the belly or arms out from the waist,
Palms facing up towards the ceiling,
Drawing the shoulders away from the ears and giving that little nod to create length into the back of the neck.
If you need to put a flat block under the head you can do that here as well and maybe grab a blanket if you think you're going to cool down.
So we're going to do a little bit of a tense and release relaxation.
So bring your focus down to the feet and down to the toes and as you breathe in begin to squeeze the toes and the feet,
So you're breathing in squeeze squeeze squeeze and as you breathe out release relax let go,
The muscles in the toes and the feet.
Let your attention come to the legs now and as you breathe in,
Breathing in squeeze squeeze squeeze all the muscles in the legs,
The calves,
The thighs and as you exhale release relax let go,
All the muscles in the legs,
The thighs,
The calves,
Allowing the bolster to take the weight of the legs.
On your next inhale breathing into the buttock muscles,
The glute muscles,
So as you breathe in squeeze squeeze squeeze and as you exhale soften that area,
Release the glute muscles,
The bum muscles,
Keep breathing.
On your next inhale bring your focus to the back so as you breathe in squeeze squeeze squeeze all the muscles in the back and as you exhale release relax let go,
Invite all the muscles in the back to spread across the mat.
Let your awareness now come to the arms and the hands and as you breathe in squeezing the arm muscles making a little fist with the hand squeeze squeeze squeeze and as you breathe out soften the hands,
The palms,
Let that softness move up through the arms.
On your next inhale as you breathe in squeeze all the muscles in the face and the scalp and the foreheads you squeeze squeeze squeeze scrunching up the face and as you exhale release relax let go all the muscles in the face.
Can you allow the jaw to soften gently parting the lips and let the tip of the tongue rest at the front of the roof of the mouth behind the front teeth.
On your next inhale the whole body,
The whole body squeeze squeeze squeeze the whole body and as you exhale release relax let go the whole body,
The whole body dissolving into the mat into the ground into the earth.
The whole body resting,
The whole body resting.
