Welcome to this guided relaxation session with me,
Grant.
Lie down in a comfortable position.
If you wish,
Place a cushion under your head or underneath your knees to support your spine.
You can also cover yourself in a blanket if you desire.
Before settling into a deep relaxation,
Take a deep breath in through the nose and hold the breath.
Squeeze.
Squeeze the hand muscles.
Squeeze the feet muscles.
Squeeze your face.
Squeeze your belly.
Keep holding the breath.
Squeeze.
Squeeze.
A little longer.
And release it with a sigh of good feelings.
One more time.
Take a deep inhale through the nose.
Holding the breath and squeezing the muscles of the body.
Squeezing the hands.
Squeezing the toes.
The legs.
The belly.
The chest.
The face.
Holding the breath.
Squeezing the muscles.
A little longer.
A little longer.
And let it out with a sigh.
One last time.
Deep inhale through the nose.
Hold the breath and squeeze.
Squeeze the face.
Squeeze the chest.
Squeeze the belly.
The legs.
The feet.
The shoulders.
The arms.
The forearms.
The hands.
Squeeze.
Squeeze.
Squeeze.
Hold.
Hold.
Hold.
Ah,
Let it go with a sigh.
Becoming aware now of the deep relaxation you feel.
Letting the weight of your body just sink deeper to the mat.
In this more relaxed state,
Become aware of the rising and falling of your breath.
Feeling your chest and your belly gently rise and fall with the breaths.
Becoming aware of the physical sensations of the belly rising and falling as you inhale and exhale.
Slowly in.
Slowly out.
Begin by giving awareness to your feet.
Your left foot and your right foot.
Feeling their weight.
Letting them now relax.
Feeling the weight of both your feet.
Nowhere to go.
Nothing to do.
Allowing these feet,
Which carry you throughout the whole day,
Now just relax.
Letting them sink deeper and deeper into your mat.
Deeper and deeper.
More relaxed and heavier.
Bringing awareness now into your ankles.
Feeling your ankles.
Letting them now relax.
Feeling the weight of all that they do as they carry you throughout the day,
But now relaxed.
Nowhere to go.
Nothing to do.
Just let your ankles now relax.
Bringing awareness now into your shins and calves.
The bottoms of your legs.
The bottoms of your legs.
Feel their weight.
The heavy weight of the bottoms of your legs.
Both legs.
So heavy and relaxed.
Being more relaxed with every breath.
With every gentle exhalation.
Feeling their weight.
Deeper and deeper into your mat.
Deeper and deeper into the center of the earth.
Bringing awareness now into your knees.
Your knees,
Which carry you everywhere you go.
The knees,
Which take so much weight and now relax.
Feeling your knees.
Relaxed.
Relaxed.
Sinking deeper and deeper.
Nowhere to go.
Nothing to do.
Just letting them relax.
Bringing awareness into your thighs.
The tops of your legs.
So heavy.
So strong.
Next,
Feeling their weight.
Feeling their heaviness.
Nowhere to go.
Nothing to do.
Just let those legs sink deeper and deeper into your mat.
Closer and closer to the center of the earth.
Bringing awareness now into your waist.
The middle of your body.
The sides of your body.
Feeling its weight.
With every breath,
More and more.
Bringing awareness now into your belly.
Feeling the weight of your belly.
The full weight of your belly.
Now relaxed.
With every breath,
Deeper into the center of the earth.
Heavy and relaxed.
Bringing awareness now into your chest.
Feeling the weight of your chest.
Carries you so far.
Letting it now relax.
Sinking deeper and deeper.
With every breath,
Heavier and heavier.
Sinking deeper and deeper into the center of the earth.
Bringing awareness now into your shoulders.
Letting the shoulders now relax.
Feel their weight.
Feel their strength.
With every breath,
With every exhalation,
Becoming more relaxed.
Bringing awareness now into the tops of your arms.
Tops of your arms,
So heavy,
So relaxed.
Deeper and deeper.
More and more relaxed with every breath.
Closer and closer to the center of the earth.
Bringing awareness now into the elbows.
Letting them relax.
Letting them unwind.
With every breath,
Deeper and deeper into the center of the earth.
Bringing awareness now into your forearms,
The ends of your arms.
Heavier,
Heavier.
With every breath,
Sinking deeper and deeper into the center of the earth.
Your hands,
So relaxed.
Your fingers,
So relaxed.
With every breath,
Sinking deeper and deeper into the center of the earth.
Bringing awareness now into your neck.
Your neck,
Which supports the whole weight of your head,
Can now relax.
Take this moment to go deeper and deeper and more relaxed.
Bringing awareness now into the weight of your head.
Heavy head.
Sinking deeper and deeper.
The awareness now into the forehead.
Every breath more relaxed.
Letting the awareness flow into the eyes.
Let the eyes sink deeper into the sockets.
Heavier and heavier.
Deeper and deeper into the center of the earth.
Let that heavy tongue relax in your head.
Feeling its weight,
Letting it relax.
Slowly bringing awareness into the whole body.
The head,
The neck,
And the shoulders.
And the knees.
Heavier and heavier.
With every breath,
More and more relaxed.
Feeling the weight of the entire body.
Deeper and deeper.
With every breath,
More and more relaxed.
Allowing yourself this time to just relax in silence with the music in the background.
I'll come back to you in a few minutes.
Slowly,
Slowly bringing awareness now into your breath.
The rising and falling of your breath.
Very gently,
Start to increase the length of your inhale.
Once more,
Long inhale through the nose.
Gently,
Gently waking up the body.
Coming back into your body.
Deeper breaths in.
And start to wiggle the fingers of your hand.
Wiggling the fingers of your hand.
Wiggling your toes back and forth.
And start to rock your head very gently from side to side.
Slowly waking up the neck.
Waking up the face.
Start to move your legs from side to side.
Just rolling on your heels from side to side.
Waking up the body.
Squeezing your hands gently.
Squeezing your toes gently.
Rocking your head from side to side.
Bringing your knees gently into your chest.
Holding your legs to your chest.
Holding them there.
And start rocking gently from side to side.
Ever so gently,
Just waking up the spine.
Waking up the back.
And we can start to rock from front to back.
Start gently rocking from front to back.
Front to back.
Waking up the spine.
And then very slowly,
Just bringing ourselves back up into a seated position.
Holding on to your sense of calm.
Your sense of relaxation.
Keeping awareness of the gentle rising and falling of your breath.
The stillness in your mind.
And slowly,
Very slowly,
You can blink your eyes open and come back into this space.
This relaxation session has now ended.
I wish you a great day or evening ahead.
All the best,
With much love and peace.
Namaste.
