Find a position lying on your back.
Take a quick scan of your body.
Check in with the mind.
Taking a moment to simply notice where you're at in this moment.
Bring awareness to your feet.
Actively visualize your feet softening and relaxing.
Bring awareness to the calves and the shins.
Feel your muscles relax.
Bring awareness up to the thighs,
The hamstrings.
Feel your muscles melt.
Relax and release tension.
Bring awareness to the glutes,
Awareness to the hips.
Feel your muscles release and relax.
Bring awareness to the lower back.
Maybe notice tightness that your day has brought you.
Simply watch that tightness melt away.
Your body becomes more soft,
More relaxed.
Bring awareness to your abdomen.
Bring awareness to the middle of your back.
Start to feel the tight and tense muscles relax and release.
Bring awareness to the chest,
To the upper back,
The space between your shoulder blades.
Let go of that tension.
Release and relax your muscles.
Bring awareness to your shoulders.
Relax your shoulders.
Bring awareness to the length of your arms.
Feel your arms relax,
Release tension and let go.
Bring awareness to your hands and your fingers.
Let go of clenching,
Release and relax your muscles.
Bring awareness to your neck.
Feel tension in your neck start to melt away.
Bring awareness to your jaw,
To the muscles around your eyes,
To any tightening of the forehead.
Release and let go of tension in your muscles.
Give yourself a moment to be in this space of calm and relaxation.
If thoughts start to pop into your mind,
Simply notice the thoughts.
Bringing awareness to your breath,
Actively let go of anything you don't need in your space of calm and relaxation.
When you're ready,
Bring awareness back to the fingertips and the toes.
Gently start to reawaken the body.
By wiggling the fingertips,
The toes and taking any other movements that you need.
When you're ready,
You can return to your day,
Taking with you anything from this practice that you need.
