Hello,
I'm Jen.
Today I'll walk you through a progressive relaxation.
So you'll want to be lying down.
You can lie down on a yoga mat,
On your bed,
Wherever is comfortable.
Preferably you're lying on your back with either a thin pillow or no pillow.
Your chin tucked in slightly.
Wiggle your shoulder blades beneath you a little bit.
Maybe lift your hips up and release them down.
Take your time to find the most comfortable position.
And once you're there,
We'll begin to consciously release and relax through the body.
So once you're in position,
Just begin to slow and deepen the breath.
Really focusing on the exhales.
So inhaling slowly and deeply,
Filling the belly,
The lungs,
Allowing the collarbones to spread.
And then releasing.
Take a few breaths like this and see if you can extend the exhale slightly longer than your inhale.
Notice the way that your breath moves through your body,
Nourishing you,
Regenerating you.
If you haven't already,
Gently close your eyes.
Soften around the eyes.
And just allow your breath to go to its normal cadence as we begin the relaxation.
Now take a deep inhale through the nose and release through the mouth with a sigh.
Inhale through the nose and release through the mouth with a sigh.
Inhale through the nose deep as you can and release everything.
So bring all of your attention to your toes and your feet.
And notice if you're holding anything there.
If you get tense,
The feet,
Or if you can soften just a little bit through the toes.
Soften through the tops of the feet.
Through the ankles.
And allow your calves to just melt down.
Relax through the quadricep muscles,
The hamstring.
Bring all your attention to the pelvic area.
And consciously soften.
Notice the way your belly rises and falls with the natural cadence of your breath.
Notice the way the air fills your lungs and releases.
Bring your attention to your hands and see if you can soften.
Relax anything that you're holding,
That you're gripping.
Release through the wrists,
The forearms.
Through the elbows.
Release through the upper arm and shoulders.
Notice if you have any tension in the shoulders.
Any sensation of tightness.
Soften and release.
Feel your body getting heavy,
Melting down into the surface beneath you.
As you release through the neck and jaw.
Release through the cheeks.
Soften through the forehead.
And bring all your attention to the top of the head.
Focus on that center right at the top of the head.
Imagine a wave of relaxation working from this spot all the way to the other.
Bring your attention down to your toes.
Now scan your body and notice if there are any areas still holding tension or tightness.
Holding stress or worry.
And kindly bring your attention to these areas.
Bringing your attention to an area of tension or tightness.
Just notice.
Accept.
And soften.
Send that area of your body compassion and allow it to be what it needs to be.
Work through your body this way.
If there are any areas of tension or tightness.
Just direct your focus.
Or just any areas that call to you.
Direct your focus.
Send that area of your body compassion.
Allow it to soften.
Now very slowly just wiggle the fingers.
Maybe allow the thumb to trace the pads of the finger.
Notice the sensation as you wiggle your toes.
And from here I invite you to either grab your pillow.
Get comfortable and ready for sleep.
Or begin to slowly move your body.
Allowing your knees to fall from one side to the next.
So I recommend making time.
For a conscious relaxation session.
This deep meditation.
That allows you to listen to your body.
And you'll find that the more you do it.
The more you're able to consciously release tension.
Throughout your day.
I wish you well.
Thank you for practicing with me today.
