Make yourself comfortable sitting or lying down and close your eyes.
Allow yourself to take this time for yourself and well-being.
Place the tip of your tongue behind the ridge on the roof of your mouth and take slow,
Deep breaths in through your nose.
Settling in and settling down.
Visualize your breath is entering through your left foot and follow it all the way up your spine to the top of your head and hold it.
And slowly release it back down and out your right foot.
And again visualize your breath entering in through your right foot and follow it all the way up your spine to the top of your head and hold it.
And slowly release it back down and out your left foot.
And one more time breathing in through your left foot and all the way up to the top of your head.
And slowly release it back down and out your right foot.
Feeling centered and grounded,
Continue to breathe deeply into your tummy.
And just feel yourself drifting and floating and sinking deeper and deeper into relaxation.
And any time you feel your mind wandering,
Just gently refocus on the position of your tongue resting against the roof of your mouth.
As you feel a wave of relaxation flowing over your head,
Softening your scalp muscles and forehead.
Relaxing your facial muscles,
Softening the muscles around your eyes and even feeling your jaw relax as if you were about to yawn.
And feel another wave of relaxation washing over your neck and throat.
Relaxing any tight muscles and feeling the back of your throat and airway opening up.
And another wave of relaxation washing over your shoulders,
Down your arms,
Forearms and hands,
All the way to the tips of your fingers.
And another wave of relaxation flowing down your back,
Smoothing out the muscles of your shoulder blades,
Softening all the muscles and any tension in your back or hips.
So that you're sinking deeper and deeper into relaxation.
And now another wave of relaxation is flowing over your chest and tummy,
Opening your airway so that you're breathing deeply and clearly and your heart is beating evenly and calmly.
As another wave of relaxation is flowing over your thighs,
Your calves and feet,
All the way to the tips of your toes.
And one more wave of relaxation washing over your head,
Neck,
Shoulders,
Arms,
Flowing down your back,
Chest,
Hips and legs.
Releasing any remaining tension so that your whole body feels heavy and calm.
You're feeling easy and peaceful.
And your mind is clear.
And now another wave of relaxation.
And now another wave of relaxation.
And now another wave of relaxation.
And now another wave of relaxation.
And now return your focus to your surroundings and reorient,
Knowing that you can return to this feeling of peace,
Calm and clarity any time you choose.
Thank you.
