Guided deep relaxation.
Lie down on your back.
You can do this relaxation in your bed or on a mat on the floor.
Whatever is the most comfortable for you.
Make sure you find a position that you can stay in for a while and then cover yourself so you stay warm.
Take a moment here to really feel if you found a good position.
Now allow your eyes to close.
Bring your awareness fully to your breath.
Follow every inhale and each exhale.
There is nothing you have to do.
Simply observe and feel.
Breathe.
Now guide your awareness to your legs and with your next inhale lift your right leg just a little off the floor.
Tense the leg from your hip all the way to your toes and an exhale and release the leg down.
Gently turn it from side to side and then let it go.
Now your next inhale lift the left leg just a little bit off the floor.
Again tense the leg from the hip to your toes and exhale release the leg down.
Gently turn it from side to side and let it go.
Your awareness now moves to your arms and hands and with your next inhale lift your right arm again just a little bit off the floor.
Bring tension into your arm from your shoulder to the fingertips.
Spread your fingers wide and then exhale release the arm down.
Gently roll it from side to side and then release completely.
Let it go.
Inhale and lift your left arm just a little bit off the floor.
Tense the arm from your shoulder to the fingertips.
Spread your fingers wide and exhale release the arm down.
Gently roll it from side to side and then allow it to release.
Let go.
Your awareness now goes to your hips and your buttocks and with an inhalation lift the hips off the floor.
Tense your buttocks and exhale release everything back to the floor.
Let's go with your hips.
Allow your next inhale to go deep into your abdomen.
Feel how your abdomen rises and blows up on your inhale and an exhale it slowly sinks back.
Your next inhale goes into the chest.
The chest lifts up and widens and you exhale the chest sinks back slowly gently.
The whole front side of your torso is now completely relaxed.
Continue to follow your breath and feel how with every inhale and exhale the abdomen and chest lift and sink back gently.
Now your awareness moves to your back.
With your next inhale press you back into the mat and on your exhale allow the back to release.
Your spine coming back to its natural curve.
Let go.
Guide your awareness now to your neck.
Gently turn the head from side to side and then allow it to find its natural center.
Your neck is released.
The awareness now goes to your face.
Press your lips together and then release them again.
Next press together your eyelids and then release your eyes leaving them closed gently.
Now lift your eyebrows up and wrinkle your forehead to exhale and then release it again.
Feel how an imaginary hand softens your forehead,
Swells your face.
You're allowed to release.
With your next inhale press your head into the mat or into your pillow and then allow it to gently release and rest.
Keep your awareness fully on your gentle breath.
Guide your next breath to your legs again.
Feel how they are released to the floor.
Your feet,
Ankles,
Calves and knees and your thighs are fully relaxed.
Guide your awareness to your arms and hands,
Your fingers,
Wrists,
Forearms,
Elbows,
Upper arms and shoulders are sinking into the mat.
Completely relaxed.
Your breath now wanders to your hips and your buttocks.
Heavily they're sinking into the mat,
Fully relaxed.
Guide your awareness to your upper body now and feel how your gentle breath moves abdomen and chest fully relaxed.
Your awareness brings you to your spine and your back.
The back is completely released on the mat.
Guide your breath now to your neck and up towards your face.
All facial muscles are fully released and your head is heavy and relaxed resting on the mat or a cushion.
Your body is heavy and fully relaxed.
Your awareness stays with your gentle breath.
Relaxed.
Inhale and exhale.
Guide your next exhale now through your legs.
Feel how the breath brushes through your legs like a comb freeing you from any subtle tension,
Any pain or memories of pain or injuries.
Continue breathing gently as the next exhale brushes through your arms and hands.
The breath helps you to release subtle tension and allows you to let go of whatever you're holding on to,
Releasing memories of pain and injuries.
You can let go.
The next breath brushes through your hips releasing more and more tension and allowing you to let go of emotions you are holding on to.
Allow yourself to let go.
Another exhale brushes through your abdomen releasing all inner organs and freeing yourself from fear and anger.
Let go.
Allow the next exhale to brush through your chest releasing your heart,
Opening your heart and freeing you from any heartache.
You are free.
The next breath flows through your spine releasing any subtle tension in your lower back,
Middle back and upper back.
Let go of any memories of pain,
Injuries.
Another breath brushing through your throat now freeing you from any unsaid words releasing subtle tension.
You are free.
Exhale and guide the breath through your face to release all subtle tension or words and pictures you are holding on to.
Feel the breath brush through your head and release the breath out through the crown of your head.
Let go.
Your full awareness stays on your breath and the body is completely relaxed.
You feel light and free.
Your whole body is still knowing all is good.
Enjoy the stillness of your body.
How light-hearted you feel.
Keep following your gentle breath calming your mind.
Every inhale is pure energy,
Love and healing power that enters your body.
Every exhale guides this power the love and energy throughout your body to expand and flow deeper and deeper.
With each breath you allow yourself to release deeper and deeper arriving to your inner place of love and peace.
Your true self.
Your place of joy.
Stay here feel your power.
Continue to follow your breath.
Every inhale and exhale.
You slowly and gently bring yourself back now.
Take your time.
Allow yourself to deepen your breath.
To revitalize your body.
Arriving back in your body and the room you're in.
Maybe gently wiggle your fingers and your toes.
Take as long as you need to bring yourself back to the here and now.
Taking all the time that is necessary for you before you open your eyes slowly.
Give yourself time to adjust back to the light and the place you're in.
