This is the week 5 62 Romeo relaxation technique with Janelle.
Please practice this each night before bed.
This exercise that we'll do next is called the Ferris Wheel Breath.
So just allow yourself to find a comfortable seat,
Either lying down,
Seated,
Standing,
Whatever feels comfortable for you in this moment.
Take a nice big deep breath in and then let it go and just sense the whole body here in the space that it's in.
Maybe noticing the weight of your body and where it's supported,
Either in the feet,
Maybe the glutes or maybe the whole back side of the torso if you're lying down.
Just notice the weight of your body being supported here completely by whatever surface that it's resting on.
And then notice your breath,
Not having to change the breath in any way here,
Just notice how it's naturally entering and leaving your body as you breathe in and out.
See if there's any areas that might still be gripping tension in the body,
Relaxing around the eyes and the jaw,
The neck and shoulders,
Hips and lower back,
Knees and feet.
Now bring your awareness down to your feet,
Just noticing any sensation that might be occurring here in the soles of the left and the right foot.
And on your next in-breath,
We'll begin to bring our awareness all the way up the front of the body,
All the way to the top of the head.
And on the exhale,
Allow awareness to glide down the back of the body from head to heels,
Inhaling up the front of the body from toes to head and exhaling down the back of the body from head to heels.
Just following this circular current of energy as the body naturally breathes in and out.
And if the mind is carried away with a thought,
It's okay.
Just gently guide your awareness back to the body breathing and the sensation of your awareness gliding from the toes to the head on your inhale and the exhale gliding awareness down the back of the body from head to heels.
And when you're ready,
Bring your awareness back to the whole body breathing itself.
Just noting the whole body gently expanding and releasing with each breath,
Noticing here how there's absolutely nothing you need to do,
Nothing that you need to change,
Nothing you need to fix in this moment.
Just noting the whole body breathing itself.
This practice has the ability to relax the entire body and put you into a tranquil state before bed.
