Let's begin by finding a comfortable place to sit or lie down where you can fully relax without any distractions.
Close your eyes and take a few deep breaths.
Inhale deeply through your nose,
Hold a moment and exhale slowly through your mouth.
As you breathe in and out let go of any tension in your body.
Allow yourself to become aware of the present moment.
Now shift your focus to your breath.
Notice the rise and fall of your chest as you breathe.
Inhale deeply and as you exhale imagine releasing all the tension from your body.
Each breath brings you deeper into relaxation.
Allow your body to relax with every breath you take.
Now bring your attention to your arms and hands.
Take a deep breath in and as you exhale tighten the muscles in your arms and hands.
Squeeze your fists tightly,
Flex your forearms and make a strong fist with both hands.
Hold for a few moments.
Feel the tension building and then let it go.
Release the tension and feel the muscles relax,
Becoming warm and loose.
Feel the difference between tension and relaxation.
Now move to your face.
Take a deep breath in and as you exhale scrunch your face,
Tighten your forehead,
Squeeze your eyes shut,
Tighten your jaw and press your lips together.
Hold for a few moments.
Feel the tension building.
Now gently release all that tension from your face.
Let your forehead smooth out,
Your eyes soften and your jaw unclench.
Feel your face becoming relaxed and calm.
Feel the difference between tension and relaxation.
Next bring your attention to your shoulders.
Take a deep breath in and as you exhale shrug your shoulders up towards your ears as high as you can.
Squeeze your shoulders tightly.
Hold for a few moments.
Feel the tension building and then release.
Let your shoulders drop,
Feeling the weight lift away.
With each breath let your shoulders become more relaxed and at ease.
Feel the difference between tension and relaxation.
Now focus on your back and stomach.
Inhale deeply and as you exhale tighten the muscles in your lower back,
Middle back and upper back.
Engage your core,
Tighten your stomach and hold for a few moments.
Feel the tension building and then slowly release.
Let your back become warm and soft and your stomach relax.
Breathe deeply into your abdomen allowing your body to soften with each exhale.
Feel the difference between tension and relaxation.
Shift your attention now to your legs.
Take a deep breath in and as you exhale tighten your thigh muscles,
Squeeze your calves and flex your feet pointing your toes downward.
Hold for a moment feeling the tension and then slowly let go.
Allow your legs to feel heavy and completely relaxed.
Let go of any remaining tightness and feel your legs becoming loose and calm.
Take a moment to scan your entire body starting from your feet.
Work your way up noticing if there's any lingering tension.
As you breathe deeply allow each part of your body to feel more relaxed,
Soft and at ease.
Feel your body become heavier and heavier as if you are sinking deeper into the ground,
Feeling grounded and stable.
The weight of your body feels comforting and the tension has melted away.
Take a few more deep breaths and with each exhale feel your body relax even further.
Scan your body from head to toe noticing any areas of tension.
If you find any simply breathe into those areas and let them go.
With each breath feel more and more relaxed.
Your body feels calm,
Peaceful and deeply at ease.
Now take a deep breath in filling your lungs with air and slowly exhale letting go of any remaining tension.
Take another deep breath feeling the air enter your body and as you exhale feel more grounded and at ease.
When you're ready slowly start to bring your awareness back to the present moment.
Wiggle your fingers and toes.
Gently stretch your body and when you feel ready open your eyes.
Take a moment to adjust the light and notice how calm and relaxed you feel.
Take one last deep breath and carry the sense of peace with you as you go about your day.
