Sitting or lying down,
Make yourself comfortable and give yourself permission to take this time and space for you and your well-being.
Take a deep breath in to 2,
3,
4 and hold it for 2,
3 and exhale 2,
3,
4,
5 and breathe in 2,
3,
4 and hold it 2,
3 and exhale 2,
3,
4,
5 and one more time breathe in 2,
3,
4 and hold it 2,
3 and exhale 2,
3,
4,
5 and now continuing to breathe deeply and slowly into your tummy.
Settling in and settling down.
Focus your attention on your feet and ankles.
And gently bring your toes up toward your knees while concentrating on the feeling and the muscles on the front of your lower leg as you inhale and hold and then relax your feet as you exhale.
Now gently point your toes and tighten your calf muscles just enough to feel the muscles contract as you breathe in again and hold it and then relax your feet and legs as you exhale.
Now gently tighten your thigh muscles as you breathe in again and hold it and exhale releasing your thigh muscles and really visualize and feel the tension leaving your muscles as you let go.
Now tighten your buttocks muscles as you breathe in again and hold it and relax your muscles as you exhale again.
Now this time stay relaxed as you visualize breathing in and filling a balloon behind your belly button 1,
2,
3 and hold your breath 2,
3 and exhale slowly and completely so that your belly button is sucked to your spine and then relax back to normal breathing.
Now gently make a fist with both hands as you breathe in again and hold it and relax your hands as you exhale.
Tighten your arms against your torso as you breathe in again and hold it and exhale and release the muscles of your arms.
Now very gently shrug your shoulders up toward your ears just enough to feel the muscles contract as you breathe in and hold it and exhale releasing your shoulders and feeling your shoulder blades float down your back.
Really visualize and feel the tension leaving your muscles as you feel your shoulders drop even lower and gently clench your jaw just enough to feel the muscles contract as you breathe in again and hold it and exhale and yawn.
Now lightly squeeze your eyes shut as you breathe in and hold it and release and soften your eye muscles as you exhale.
Now take a deep breath in and hold it and exhale slowly as you scan your body for any remaining areas of tension and if there is any leftover tension just breathe into that area and exhale slowly.
One final time take a deep breath in feeling grateful for the new awareness of your body and exhale as you feel how good it is to release tension you may not have even known you were holding.
