During this practice,
Follow each instruction to the best of your abilities.
That is not right or wrong.
Just let yourself go without actively seeking to relax.
Try to do these exercises near your bed and make the sleep environment comfortable and inviting.
Reduce light exposure and noise as much as possible.
If you want to use incense to further help your relaxation,
Don't hesitate to do so.
Let's start standing.
Find a comfortable posture with your feet shoulder-width apart and your knees slightly bent.
For a moment,
Feel your body.
Notice your posture.
Connect with your center.
Gently start rocking side to side.
Let your knees be soft and imagine that with each movement from side to side,
The air caresses your body.
Come back to a neutral position and continue breathing softly.
For the next exercise,
We will synchronize our breathing with our movements.
Let's explain it first and then we proceed to do it.
First,
We will start an inhalation and we will raise our arms laterally until they are fully extended over our head.
We will hold the hair and we will stretch up as if we want to touch the ceiling.
I will make a count of three and then we will slowly exhale being out alongside.
When allowing our torso,
Arms and head,
Fall freely to the front of our body,
Keeping our knees soft.
Try not to control the fall.
Let it happen in a relaxed way.
When you exhale,
Feel free to allow the side to come strong and relaxing.
It will help to release more tension.
Okay,
Let's start.
Connected to your breathing,
Become aware of your arms.
Start inhaling slowly and deeply while raising your arms laterally until they are fully extended over your head.
Hold the air for a moment and try to touch the ceiling.
Three,
Two,
One,
Exhale and let everything go with a long sigh.
Now your torso is hanging.
Your arms may touch the ground.
Head,
Shoulders,
Head,
Neck,
Arms.
Everything is upside down.
Start moving as if you were a ragdoll.
Notice how relaxing it feels when your head is oscillating.
This relaxes your neck and your shoulders.
Now your face to relax.
Release your jaw and your tongue.
Slowly begin to return to a neutral position,
Synchronizing the movement with the inhalation.
First,
Begin to straighten your lower back,
Then the middle back,
Followed by the shoulders and finally the head.
Once the head is up,
Let the air out slowly.
Feel your body how with each exhalation it relaxes.
Stay in that position for a couple of seconds while breathing in a soft way.
Let's repeat the previous exercise,
But now notice how the air you inhale expands your body.
Feel and imagine how when letting the air out and sigh,
All tension and negativities accumulate during the day.
Let's start.
Inhale slowly and deeply,
Lifting your arms.
Hold the air and stretch as far as possible towards the ceiling.
Three,
Two,
One.
Let it all go with a prolonged sigh.
Once upside down,
Move your body as if it were a ragdoll,
Feeling how each movement gives an inner massage helping to release tension even more.
Slowly return to an upright position,
Inhaling slowly and deeply.
Once up,
Let the air out in a relaxed way and continue breathing in a soft way.
Sit on the edge of your bed with your knees apart,
Feet firmly on the ground and shoulders down and relaxed.
As you inhale,
Lower your chin until it touches your chest.
Then slowly exhale and allow the body to relax.
Stay there breathing gently and deeply three times.
And then go back to a neutral position.
Being in a neutral position,
Feel your body centered.
Now inhale while extending your arms over your head.
With the left hand,
Hold the right wrist and during the exhalation,
Gently stretch the side of the body.
Once all the air is out,
Release the posture and repeat on the other side.
Keeping your feet on the ground,
Put your right hand on your left knee and at a similar distance from your body,
Put your left hand behind your back.
Inhale as you lengthen your torso and gently twist your spine.
And then hold that position for a few seconds while holding the air.
Then release the pose and gently let the air out.
Repeat the same on the right side.
Finally,
Avoiding rough movements,
Lay down on your bed facing the ceiling and put your arms next to your body.
Feel your body.
Feel your breath.
Keeping your back straight,
Softly inhale.
Hold the air in and when you exhale,
Let your abdomen gently push your back against the surface of your bed.
Feeling how with this movement,
Your body relaxes even more and more.
Repeat this exercise once more or as many times as you like to achieve greater relaxation.
I will end with a phrase by Edmund Jacobson.
Every effort to relax is failure to relax.
I wish you a quiet,
Magical and cozy night.
Thank you.
