During this time I will guide you to relax each part of your body.
The only thing you have to do is to stay connected to your breath,
Follow my indications and let yourself go.
Find a comfortable position and with your eyes closed feel your body.
Take one deep and slow relaxing breath and then continue breathing normally but in a soft way.
Now let your attention go to your feet.
Notice the level of tension there.
I will count from three to one and when I reach one with the exhalation imagine that you release all tension in that area as if before they were tight.
Softly start to breathe in.
Three,
Two,
One slowly exhale and let go of tension.
Notice the relaxation in the feet and stay connected to your breath.
With your feet relaxed now feel your shin and your calves.
Feel the level of tension there.
Softly breathe in.
Three,
Two,
One let all that tension go.
Exhale slowly.
Notice the relaxation and stay connected to your breath.
Now go to your upper legs.
See how tense they are.
Softly breathe in.
Three,
Two,
One exhale and relax.
Notice the relaxation and stay connected to your breath.
Become aware of the whole pelvic region front and back.
Check how tense this area is.
Breathe in softly.
Three,
Two,
One exhale and soften.
Notice the relaxation.
Allow your attention go to your belly area.
Also notice your lower back and middle back.
What is the level of tension in those regions?
Inhale softly.
Breathe in.
Three,
Two,
One exhale and let go.
Notice the relaxation and stay connected to your breath.
Keeping the legs and belly relaxed.
Let's check the upper back.
Notice the level of tension.
Breathe in in a soft way.
Three,
Two,
One.
Softly,
Slowly relax and release all tension.
Notice the relaxation.
Focus now on the level of tension in your shoulders.
Breathe in.
Three,
Two,
One exhale and relax.
Notice the relaxation.
Softly bring your attention to your arms.
Notice the level of tension there.
Inhale.
Three,
Two,
One exhale and let go.
Notice the relaxation and stay connected to your breath.
Become aware of your neck.
How much tension is there?
Breathe in.
Three,
Two,
One release all tension.
Notice the relaxation.
Now pay attention to your head.
The back of the head,
The forehead and the face.
Notice how tense they are.
Breathe in.
Three,
Two,
One let go.
Exhale in.
Release the jaw and the tongue.
Notice the relaxation.
Now imagine that a ball of blue light starts scanning your body.
This ball of blue light is able to absorb any remaining muscle tension.
Allow it to stay more time in a region if you need to.
It starts searching from your feet.
Stay connected to your breath.
Feel how the relaxation is increased.
Now it moves up to your chin and calves.
It moves up to your upper legs.
Feel how the relaxation is increased and stay connected to your breath.
This ball of blue light reached your pelvic region.
Feel how the relaxation is increased and stay connected to your breath.
And now it absorbs the remaining tension in your belly and the lower middle back.
It reaches your upper back and absorbs any remaining tension.
Feel how the relaxation is increased.
Now it is focusing on your shoulders.
It further relaxes your arms.
It is now checking your neck.
Feel how the relaxation is increased and stay connected to your breath.
And finally reaches your head.
Feel how the relaxation is increased.
Now with the body fully relaxed let's bring calmness to your mind.
Imagine the air has energy coming in and feel how when it reaches your mind it freezes all thoughts.
Softly breathe in.
3,
2,
1,
Exhaling slowly let all those thoughts settle down and feel how your mind relaxes.
Once more breathe in.
Releasing all those thoughts.
3,
2,
1,
Exhale slowly bring those thoughts to rest and repeat your mind.
Now imagine that a ball of white light starts scanning your body.
This ball of white light can absorb any remaining tension that exists in your body caused by your challenging thoughts.
Let the light stay longer in a region if you feel like it.
It starts scanning from your feet.
Moving up to your chin and calves.
Now moves to your upper legs.
It reaches your pelvic region.
It moves to your belly and back area.
Now it adds relaxation to your upper back.
Feeling the white light over your shoulders.
Now the white light is further relaxing your arms.
And your neck.
And finally your head.
Let the white light go.
Now with your body and mind completely relaxed continue breathing softly enjoying this deep sense of serenity and relaxation.
Thank you.
