Relax on your back,
Arms at your side,
Palms turned up toward the ceiling.
Now you will be alternately contracting and then relaxing each part of your body.
So let's start by bringing the awareness to the right foot and leg.
Stretch out the leg,
Squeeze it tight,
Raise it one foot off the floor,
And release.
Now bring your awareness to the left foot and leg.
Stretch out the leg,
Squeeze it tight,
Raise it one foot off the floor,
And release.
Now just roll the ankles from side to side and relax the legs.
Now bring your awareness to your right arm.
Stretch out the arm,
Stretch out the fingers,
Making a fist,
Raise it one foot off the ground,
Squeeze it tight,
And release.
Now bring your awareness to the left arm.
Stretch out the arm,
The fingers,
Make a fist,
Raise it one foot off the ground,
Squeeze it tight,
And release.
Now roll the wrists and relax them.
Now inhale,
Puffing out the lower abdomen,
And on the signal,
You will let your breath kind of gush out of your open mouth.
So hold,
Open,
And release.
Now inhale again,
And allow the air to come up into the chest,
Open the mouth,
And release.
Keeping the arms in place on the floor,
Curl the shoulders up in front of you,
Almost bringing them together under the chin,
And release.
Now roll the head and neck once or twice,
Returning it to the balance point of the body.
And now stretch out the face,
Open the mouth,
Stick out the tongue,
And release.
Now curl the face into a ball,
Squeeze the lips,
Eyes,
And forehead all together,
And release.
Now that we have physically gone over the body,
Keeping it still,
We'll have a mental check over it.
Okay,
With the mind,
We'll go over each part of the body.
So if you encounter any tension,
Just concentrate on relieving that tightness in that area and just releasing it on a mental command.
So let's bring the awareness into the toes,
The soles of the feet,
The tops of the feet,
The ankles,
Now up the shins,
The calves,
Concentrating on releasing any tightness in the calves,
Making mental commands to release any tightness anywhere you find it as you're scanning.
Go to the back of the knees,
The kneecaps,
The front of the thighs,
The back of the thighs.
Now become aware of the buttocks,
Concentrating on releasing any tension.
Now go to the base of the spine,
Now coming up the spine,
Release the shoulders from the neck outward,
Upper arms,
Forearms,
Elbows,
Wrists.
Now bring your awareness to the head,
Top of the head,
To the throat and lips,
Nose,
Cheeks,
Eyes,
Eyelids,
Eyebrows,
Forehead.
Now bring your awareness to your breath.
Without controlling the breath,
Witness the inhalations and exhalations,
Standing apart,
Witnessing the flow of the breath for the next minute.
Now bring the awareness to the mind.
Witness the thoughts coming into the mind,
Remaining a few minutes,
Then drifting off without your attention being carried off on a thought.
Stand apart,
Witnessing the flow of the mind.
Let's do this for one minute.
Let's drift off and witness the peace and tranquility that you are experiencing right now.
Consciously witness the peace within you.
Let's just do this now for another three minutes.
Now begin to wiggle your fingers and your toes,
Slowly awakening the body.
Begin to stretch your arms overhead and slowly stretch your entire body,
Legs downward along the floor,
Arms above your head along the floor.
Release and slowly roll on your side into the fetal position.
Now rest in that position for a few moments and then slowly raise up to a sitting position.
Now take in a few deep abdominal breaths.
Now begin to bring your breath back to normal and sitting in silent meditation for a few minutes.
As you're very relaxed after the deep relaxation,
Meditation will happen almost automatically by just closing your eyes and beginning any techniques if you need them at this point.
You might already be very connected and so you just connect and sustain your awareness and begin your meditation practice or you just continue in your deep relaxation,
Whatever you feel you need for yourself today.
Thank you.
