Begin by finding a comfortable relaxed position.
Allow your body to begin to relax.
Welcome this moment in practice with a mindful breath in and the slow breath out.
Take a cleansing breath in and breathe out the tension in your body.
Begin to feel relaxation beginning at the bottom of your feet.
Allow this relaxation to spread over your feet and up to your ankles.
Breathing in and out.
Feel this relaxation rising above your ankles,
Going up your lower legs to your knees.
Allow the relaxation to continue to spread up the body.
Now moving up to the hips,
To your stomach and lower back,
To your chest and upper back.
Let your upper arms relax,
Your elbows,
Lower arms and wrists.
Feel this relaxation spread to your hands,
Relaxing the palms of your hands and the back of your hands,
Each finger one by one.
Mindfully breathing in and mindfully breathing out.
Mindfully breathing in and mindfully breathing out.
Feel your body relaxing further as the area by your collarbones widens and relaxes.
Allow your shoulders to ease back slightly.
Allow your upper back to relax even further.
Let your shoulders relax and your neck.
Feel the relaxation continue to spread to your chin,
To the back of your head,
Your mouth,
Your cheeks,
Nose,
Eyes.
Feel your eyelids heavy and relaxed.
Notice your eyebrows relaxing,
Your ears and your forehead.
Let this relaxation spread further to the top of your head.
Slowly and softly breathing in and breathing out.
Your entire body now is relaxed and calm.
Feel the relaxation flowing throughout your body from your head to your feet.
You can relax even further as you let your spine relax completely.
Starting where the top of your spine meets your head,
You'll feel the relaxation.
Feel all of the muscles giving up their hold and relaxing.
Feel this relaxation spread down your spine,
Down your neck,
Upper back,
Middle back,
And lower back,
All the way down to your tailbone at the bottom of your spine.
Notice all of the muscles of your back relaxing completely.
Feel this relaxation flowing throughout your entire body.
At the top of your next inhalation,
Hold your breath.
Exhale and completely relax.
Take another deep breath in through the nose,
Holding at the top of your inhalation.
As you exhale,
Feel all of your muscles letting go.
Take another deep breath in,
Breathing in relaxation.
As you exhale,
Release the breath,
Breathing out any remaining tension.
Continue to breathe smoothly and slowly as you mentally scan your body,
Looking for any remaining tension.
If you notice any tension,
Focus on that area.
Direct this relaxation to flow into that area and then carry the tension away.
Now simply relax calmly,
Enjoying the feeling of embodied relaxation.
Namaste.
