Sitting or laying in a comfortable position,
Ensure you're somewhere where you won't be disturbed and technology is turned off.
As you get yourself into a comfortable position,
Start to become aware of your breathing,
Drawing in a nice deep breath through your nose and releasing.
Taking in a nice deep breath and releasing.
And on every breath out I want you to just imagine that you're breathing out any stress or tension you might be feeling in your body.
Just letting go of anything.
Bringing your attention inward.
As you imagine breathing in a sense of calm and breathing out any stress.
And as you continue to breathe in a deep relaxed calming way,
I want you to just start to slowly scan your body for any tension you may not have noticed.
Starting at your feet.
Find any tension you can make an adjustment.
Or you can imagine that when you exhale you're releasing tension from that place.
Coming up into your calves.
As you just allow them to just loosen.
Breathing out any tension.
Coming up now into your thighs.
Allowing your thigh muscles to just melt away.
Reasing out.
Relaxing.
Coming up into your hips.
Again if you need to make any adjustments to release tension that's fine.
But allow your hips to just become loose.
Release.
Relax.
Coming around into your stomach.
Let go of anything you're holding onto in your stomach.
Soften.
Relax.
And then come around into your lower back.
Breathing out any tension you might find in your lower back.
Allowing it to just loosen.
Travelling up now along all those muscles that support either side of your spine.
As you mentally just visit each muscle and imagine it just softening.
Melting.
Relaxing.
Coming up now into your shoulder blades.
Loosening your shoulders.
Letting go of anything you're carrying.
As you just allow those to just soften.
Become loose.
Coming up over to the top of your shoulders now.
Releasing anything on your shoulders.
On your next exhale allow your shoulders to drop slightly more than they were.
Feeling so calm and relaxed.
As you now bring your attention down into your arms.
To your wrists.
To your hands.
All so loose and relaxed.
You're breathing out any tension that you might find.
Coming back up now into the shoulders again.
And into the neck.
Making adjustments in your neck if you feel any tension or stiffness.
As you breathe in,
Breathing in a feeling of suppleness.
Flexibility into your neck.
Coming up now into your jaw.
Your mouth.
Allowing that to just soften and loosen.
Parting your lips ever so slightly.
You then start to become aware of all the muscles around your nose and your eyes.
Just loosening,
Softening.
Coming up now into your forehead.
Any tension in your forehead just melting away.
Leaving your forehead serene,
Relaxed.
And even travelling up now into all the little muscles in your scalp.
Just releasing,
Relaxing.
As you allow your whole entire body to feel wonderfully calm.
Loose,
Relaxed.
Now I want you to just mentally scan your body for any places where there may still be some remaining tension.
And if you find any,
I want you to imagine on your next inhale you take your breath down to that area.
And as it goes down to that area it clears out any of that negativity,
Tightness,
Stress.
And on your exhale you can release it effortlessly.
And you may need to scan other areas.
Just take your time.
And with your body so wonderfully calm and relaxed,
I want you to just pay attention to how good it feels when you listen to your body.
And know that you can do this at any time you want.
And with that knowledge I want you to become more aware of the breaths that you are taking in now.
Taking in more deliberate breath and releasing it as you feel the firmness of the ground beneath you.
As you start to slowly wiggle your toes and feel energy start to rise up through your feet and into your legs.
Rising up through your torso as you gently wiggle your fingers.
Feeling your whole body start to become more aware of its present surroundings.
More alert,
More present.
Travelling up into your head as you slowly start to realise that you are more fully awake,
Fully present.
And know that whenever you are ready you can stretch,
Smile,
Bring your awareness back to the room.
