Welcome.
My name is Helen Ramsden.
We're going to join together to do a relaxation.
So you might like to do this relaxation sitting in a chair or lying down on the floor.
If you're lying down on the floor,
Probably best to put something underneath your knees so that the lower back is supported.
If you're sitting in a chair,
Make sure that the posture is a nice open and upright posture and feet flat on the floor uncrossed and your hands are resting just gently in your lap.
So join in now with whatever posture is suiting you today and begin by taking three slow deep breaths in and out now.
You might like to scan through your body now,
Just noticing maybe any areas that may be tight or tense.
Just allowing the body to soften into those areas.
It's also a time to let go.
No one else you need to please right now.
Nowhere else you need to be.
Just giving yourself permission to totally let go.
To just surrender.
Just becoming aware of the whole of the body.
Begin by bringing the awareness down into the feet.
Aware of the toes,
Soles of the feet,
Arches,
The heels,
The top of the feet.
And softening into the muscles all through the feet and the toes.
Allowing the feet to relax and to soften.
Letting go through the ankles and the ankle joints.
Bringing the awareness up into the calf muscles and going deep into the calf muscles and softening and loosening.
Releasing and relaxing all through the calf muscles.
Calf muscles soft and letting go.
Moving up to the back of the knees.
Softening through the back of the knees.
Moving into the knee joints.
Letting go through the knee joints.
Knees soft and relaxed.
Bringing the awareness to the breath.
Aware of the rise of the belly on the in-breath and the sinking of the belly on the out-breath.
The breath is just relaxed and flowing with ease.
Moving through the back of the thighs,
The top of the thighs and filling deep into the thigh muscles.
Thighs soft and relaxed.
The tension melting away.
Almost like the legs are feeling like jelly.
Soft and loose.
Relaxing deeper and deeper.
Letting go more and more with each out-breath.
The whole of the legs relaxed and soft.
Aware of the back of the legs,
The front of the legs.
Feeling heavy.
Feeling relaxed.
Moving up into the buttocks and softening and releasing all through the buttock muscles.
Allowing all of the tension and the tightness to melt away.
Soft,
Relaxed.
All through the buttocks.
Moving into the lower back.
Around through the hips and down into the front of the pelvis.
Releasing,
Softening,
Loosening.
A complete softness all through the hips,
The lower back and deep into the pelvis.
Just breathing into the pelvis area now.
Breathing into the lower back and allowing the tension to let go even more.
Deep relaxation.
Softening through the waist.
Moving up through the upper back.
Feeling it deeply in through the muscles and allowing the muscles to soften.
The upper back to relax and to release.
The whole of the back soft and relaxed.
Just feeling the flow and the ease of the breath.
The air as it touches the nostrils.
You may be even aware of the slight movement of the chest.
Or you may be aware of the movement of the belly.
Just flowing with ease.
The body relaxing more.
Trusting to let go.
Bring the awareness now into the belly.
Softening through the belly.
Softening deep into the chest.
Chest and belly relaxed and soft.
Bring the awareness now up into the shoulders.
Feeling it deeply into the shoulder muscles.
Allowing the muscles now to soften in the shoulders.
Deep softness.
A deep letting go all through the shoulders.
Feeling it around through the base of the neck.
The sides of the neck.
And letting go through the throat.
Neck and throat relaxed and soft.
Bringing the awareness now to the arms.
Upper arms softening and loosening.
Releasing,
Relaxing.
Softening into the elbows.
Lower arms relaxed.
Palms and fingers softening,
Loosening,
Releasing and relaxing.
The body's feeling quite heavy.
Surrendered now.
Relaxed.
Moving up now to the mouth.
Letting go and softening through the tongue.
Gums soft and relaxed.
Teeth soft.
Moving to the jaw and the jaw sockets.
Softening and loosening.
Releasing and relaxing.
Up over the nose relaxed.
The top of the eyes letting go.
Underneath the eyes softening,
Loosening and releasing.
Letting go deep into the eye sockets.
Eyes soft and relaxed.
Feeling the flow and the ease of the breath.
As the body is feeling more and more relaxed.
Defored is smooth.
The whole of the scalp softening and loosening.
Releasing and relaxing.
Hair follicles soft.
Whole of the body now heavy and relaxed.
The whole of the body heavy and relaxed.
Stressing with the ease.
Aware of the in-breath.
Aware of the out-breath.
All of the tension and tightness has melted away.
The body is soft.
The body relaxed.
Just aware of your body resting and aware of the breath.
Aware of the rise and fall of the belly.
Aware of the chest softening even more.
Calm and relaxed.
Calm and relaxed.
The body surrendered.
With each breath the body surrenders a little more.
Letting go even more.
Calm.
Surrendered.
Relaxed.
Scanning through the body.
Aware of how the body feels.
Feet and the toes.
The ankles.
The calf muscles.
The knees.
The thighs.
The buttocks.
The pelvis.
The belly and chest.
Whole of the back.
Shoulders.
Upper arms.
Elbows.
Lower arms.
Hands and fingers.
The neck and throat.
Face.
Relaxed.
The body has melted away.
As we come now to the end of the relaxation you might like to bring some movement into the feet and into your hands and fingers.
Maybe having a stretch up with the arms.
If you're lying on the floor you might like to bring your knees up to your chest and just doing small circles to stretch the back out.
When you feel ready,
Opening your eyes.
