Relaxing and checking in with our bodies.
Lie down on the bed or the couch.
Make sure you feel comfortable.
Maybe place a pillow under the head.
And if you like it,
You may close your eyes.
And let's start by breathing in and out together.
Breathing in through the nose and out through the mouth.
In through the nose,
Out through the mouth.
Last one together.
In through the nose and out through the mouth.
Wriggle your toes and then relax the toes.
Move your feet from left to right a couple of times.
And then relax the feet,
Let them flop to the side.
And scan the body starting at the lower legs.
Feeling the knees.
Feeling where the upper legs touch the couch or the bed.
Sinking into the bed.
Feeling the hip area.
Placing one hand on the belly.
Feeling our breath under this hand.
Up and down.
Up and down.
Move the hand to the chest area.
Maybe you can feel your heart beat.
And release that hand.
Feeling the shoulders,
The arms,
The hands.
Feel if they are warm or cold.
And then feeling the whole of your back comfortable,
Supported by the couch or your bed.
Just relax into it even more.
Feeling neck and throat.
And then feeling all the muscles in your face.
And if you like,
For a moment you can make everything small in the face.
Squeezing the eyes,
Making your mouth and jaw small,
Clenching.
And then you release.
Taking another three breaths in and out.
In through the nose and out through the mouth.
In through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
Just lie down for a little while longer.
You may open your eyes.
And just stay here if you like or you may sit up.
Thank you for your presence today.
Namaste.
