This exercise can help you to release all the tensions and stress that have built up after a day.
You have completed the schedule for the day and don't need to rush to elsewhere.
There's no other things that you need to worry about.
Let your body completely relax and enjoy this moment of quietness.
When you are ready,
Let's begin.
Find a comfortable position,
Adjust to your pillow.
Let your body comfortably lie on your bed and slowly relax.
Let go of all your tension in the body.
Slowly close your eyes and begin to observe your breathing.
Let your breathing slow down and relax.
As you breathe,
Empty your mind and allow your awareness to slow down with your breaths.
Enjoy this feeling of calmness and slowing down.
Enjoy your breath slowly flowing into and leaving your body.
Now,
We will begin to shift your awareness to different parts of your body.
Let them completely relax and drop down.
At the same time,
Allow your mind to relax as well.
We will begin from your toes.
Try to expand each of your breaths.
Relax your toes,
The sole of your feet.
Observe how your feet are feeling.
Feel the both of your feet.
Relax your shins,
Your knees,
Thighs.
Feeling all the tension leaving from the bottom of your feet.
Let your body sink down a little bit more.
Feel your pelvis and spine.
See if there is any feeling in that area.
Let the bottom part of your body be completely still.
Dropping the weight of your body down onto your bed.
Sinking it a bit more with each breath.
If your mind starts to wander,
Gently bring it back to your body.
It's normal for our mind to stop wandering as we quiet down.
Feel if there is any special sensation in your back.
The simple act of observing can allow the sensation in your body and mind to diffuse away and calm down.
Allow your back to sink into your bed a bit more with each breath.
Letting go of all your stress and tiredness from today.
Gently move your awareness onto the front of your body,
Your chest and lung.
Feel the movement during your breath,
The rise and the fall.
Inhale peace and compassion into your body and let your body relax a bit more with your exhale.
Releasing all the tensions in your body.
Observe your shoulders and neck.
See if there is any tightness in the area.
Try to loosen it up with your breath.
Check your upper arms,
Elbows,
Lower arms,
Wrists,
Palms and your fingers.
As you breathe out,
Feel the tension slipping out from your fingers.
Your body is becoming more and more relaxed.
Your head,
Your brows,
Your eyes,
Your cheeks,
Your jaw and your mouth.
Check each part of your head.
Relax your whole body.
Check one more time to see how your whole body is feeling right now.
From your head to your toes.
Relax the remaining tensions in your body.
Every tension in your body is now gone as you breathe.
You sank down even more.
Your body is fully supported by your bed and your body will be fully rested tonight.
Your body and mind need a restful sleep.
Enjoy how your body is feeling and how relaxed your breaths have become.
Inhale,
Relax your body and mind.
Exhale,
Sink down a little bit more.
Inhale,
Relax the mind.
Exhale,
Sink down a bit more.
Thank you for watching!
