Welcome.
This is a brief pause to recognize and begin to unwind chronic habitual tension and patterns of stress,
Stress response in the body.
Find a place to sit comfortably.
It could be in a chair or on the floor.
Anywhere you can maintain posture that is alert yet relaxed.
Either close your eyes or keep them softly focused.
As I cue various points throughout the body,
Breathe deeply into them.
And consciously release all tension as you breathe out.
Take a full breath in and a complete breath out.
Let's begin.
Ten.
Breathe into your jaw.
As you breathe out,
Consciously relax and soften your jaw.
Nine.
Breathe into your forehead.
As you breathe out,
Consciously relax and soften your forehead.
Eight.
Breathe into the back of your neck.
As you breathe out,
Consciously relax and soften down the back of your neck.
Cross your shoulders.
Seven.
Breathe into your palms.
Breathe out,
Consciously relax and soften the center of your palms.
Six.
Breathe into your arms.
As you breathe out,
Consciously relax and soften your entire arms and the sides of your chest.
Five.
Breathe down to your feet.
As you breathe out,
Consciously relax and soften the soles of the feet and toes.
Four.
Breathe down to your hips.
As you breathe out,
Consciously relax and soften the hips and the entire pelvic bowl.
Three.
Breathe down to the lower abdomen.
As you breathe out,
Consciously relax and soften around the navel and around to the low back.
Two.
Breathe into the center of the chest.
As you breathe out,
Consciously relax and soften your chest center and across the upper chest.
One.
Breathe into the whole body.
As you breathe out,
Consciously relax and soften your entire body.
Now take a moment to observe and notice how you feel.
