Hi,
This is Sharon Bosworth,
Teaching folks how to find a patch of calm in this crazy world.
Find yourself a comfortable seat,
In your favorite chair,
On your bed,
Or cross-legged on the floor.
If you're more comfortable lying down,
Then do so,
Whatever suits you.
This is your time.
Let's begin by closing your eyes and rubbing your hands together.
Take a deep breath in through your nose and out through pursed lips.
Notice the sensation of your hands rubbing against each other.
Are they warming up a bit?
Do you feel the energy building between your hands?
Now place your hands on your head,
Keeping your fingers together to retain the energy.
Imagine your hands delivering warm,
Comforting relaxation to your brain.
Take a deep breath in,
Hold for a count of two,
And release.
Now slide your hands down to your cheeks,
Again keeping your fingers together.
Recall a pleasant memory or the image of someone softly touching your face.
Feel the joy that this caress provides.
Now take one of your hands,
Or both if you prefer,
And rub the back of your neck.
Concentrate on the release of tension in your neck.
If you feel a tender spot,
Hang out there for a few moments and give it attention.
Relax your arms by your side.
Shrug your shoulders,
Tensing your muscles,
And then quickly release.
Take in three deep breaths.
As you release each breath,
Feel the weight of the world rolling off your shoulders.
Now take your right hand to your left shoulder.
Slowly slide it down the length of your arm to your fingertips.
Do this three times,
Each time envisioning you swishing all the tension and negative energy out of the tips of your fingers.
Notice how comforting the touch of your hand feels on your arm.
After three times,
Do your other arm.
Place one hand on your heart and the other on your belly.
Can you feel your heartbeat?
Now pick a number between 1 and 10.
If your number is below 5,
Take that many deep breaths.
If your number is above 5,
Then gently rub your belly in a circular motion that many times.
If your number is 5,
You get to choose.
Now move to your thighs.
Begin to gently caress them,
Including your knees.
Inhale slowly and deeply through your nose for a count of 4,
And then try to exhale for a count of 8.
If you can reach,
Give your shins a little love.
Concentrate on how your hands feel touching your legs.
So now we've made it to your feet.
Give your hard-working feet a nice rub.
If you can't reach your feet,
Wiggle your toes,
Point and flex your feet,
And rotate your ankles.
Imagine all the tension being released through your feet and a warm feeling of relaxation coming over your entire body.
For just a moment,
Enjoy the stillness.
Concentrate on your breath.
Scan your body one more time for any hidden tension and send your breath to that area to release it.
Remember,
You are in control of your relaxation,
And your breath controls your calm.
Slowly begin to move your body.
Wiggle your toes and your fingers,
Rotate your neck,
Roll your shoulders,
And move your arms.
The last thing we need to do is put your hands on opposite shoulders.
Squeeze tightly and quickly release.
Hugs are amazing,
Even when you give one to yourself.
Your body thanks you for showing up today.
Come visit me again when you want to practice relaxing touch.
Hopefully you will find as I have,
That you can use pieces of this relaxation technique whenever you need for a quick calming effect.
Namaste
