Make sure you're in a comfortable position where you're not going to want to move around too much.
Now bring your attention down to your feet.
And imagine your feet melting into the earth.
Tell them to relax.
Let go of any holding in your muscles.
Relax your pinky toes.
Your ring toes.
Middle toes.
Index toes.
Your big toes.
Relaxing your foot on both sides.
Feeling them get nice and heavy.
And then move into your calves and your shins.
Imagine them melting into the earth.
Letting every fiber of muscle relax.
Feeling them get nice and heavy.
And just like with any meditation,
Your mind will wander.
When that happens,
Gently escort your attention back to the body part you're working on.
Over and over again.
Move your attention into your knees.
Feeling your kneecaps,
Backs of your knees.
Just let them relax.
And get nice and heavy.
Move into your thighs.
Pops of your thighs.
Pops of your thighs.
Tell your thighs to relax.
Imagine them melting into your seat or the floor.
Let go of any holding that you feel in your thighs.
Feel them get nice and heavy.
Then move into your sit bones and your hip bones.
Let your lower abs melt.
Let it get nice and heavy and melt into your glutes.
All the muscles around your sit bones.
Imagine them melting.
Tell them to relax.
And move into your low belly and your low back.
And along the way,
If you notice any discomfort such as hunger pangs or any pain,
Tingling,
Simply notice and then let that go.
Just allow it to be there.
You refocus your attention to relaxing your muscles.
Let your low belly melt into your low back.
Get nice and heavy.
Then move into your chest.
Let your chest relax.
Feel the air coming in and out.
Let your chest relax back into your shoulder blades.
As your shoulder blades and upper back melt into your seat.
Just feel your upper torso get nice and heavy.
Move into your shoulders.
Letting them get nice and heavy.
Telling them to relax.
Maybe you feel them drop out of your ears a little bit.
And then move into your biceps and your triceps,
Your upper arm.
Tell your upper arms to relax.
To let go.
Feel your upper arms getting nice and heavy.
Move through your elbow into your forearms.
Tell them to relax.
Letting them get nice and heavy as they melt into your seat or your lap.
Moving your attention into your hands.
Relaxing the palms of your hands.
The back of your hands.
Resting your pinkies.
Ring fingers.
Index fingers.
Middle fingers.
And thumbs.
Letting your hands get nice and heavy.
Walking your attention back up from your hands through your forearms,
Through your upper arms,
Back into your shoulders.
Cross your collarbone and into your throat.
Telling your throat to relax.
Imagine it melting into the back of your neck and the back of your neck melting into your seat or pillow.
Feel all the muscles in your neck relax.
Melting into your face.
Relaxing your jaw.
Letting your jaw melt back into your ears.
You may need to slightly part your lips to allow your jaw to fully release.
Then around the curls of your lips and the bottom curls of your nose.
Allow your cheeks to melt back into your ears.
Soften underneath your ears.
Behind your ears.
The back of your head.
Let your seat hold the weight of your head.
Soften above your ears.
Relax your temples.
Soften underneath your eyes.
Between your eyes.
Soften your eyelids.
Relax your eyebrows.
Soften your forehead.
The top of your head.
See if your attention is flexible enough to hold your whole body in awareness.
Lying here.
Completely at rest.
Heavy.
Relaxed.
Surrendering.
Letting go of the hold that stress has on you.
Letting it all go.
It's normal for attention to pop back up in different areas of your body.
If this happens without judgment,
Go back to that spot and relax it again.
Then bring your attention back to holding your whole body in awareness.
Your thoughts might become distracted by other thoughts or sensations.
This is normal.
As soon as you notice this happen,
Notice where your mind went and gently escort your attention back to your body over and over and over.
On your next inhale,
Imagine a warm,
Soft,
Feeling light coming in through your nose,
Going all through your body,
Healing your body.
On the exhale,
That light takes away all stress,
Tension,
Or illness and takes it back out through your nose,
Out of your body.
Breathing in healing light,
Exhaling tension,
Stress,
Or illness.
Breathing in healing,
Breathing out stress.
Take another big,
Deep breath in through your nose.
Hold at the top in your own time.
Open your mouth,
First your lips,
And let it all the way out.
Take a big,
Deep breath in,
Hold,
Open,
And let it out slow,
Steady and controlled,
Pushing out all the air.
Last one,
Biggest one yet.
Take a big,
Deep breath in,
Hold for an extra moment,
Feel the air expand your lungs,
Open your mouth,
And let it all the way out.
Begin to wiggle your fingers and toes.
Move your legs around a little bit,
Your arms.
If possible,
Curl your knees into your chest,
Give them a good squeeze.
Bring your fingers through your hair,
Your hands on your cheeks.
Start to bring energy back into your body.
When you're ready,
You can slowly open your eyes,
Come back to the room,
And slowly come to a seated position.
Namaste.
