Make your way into a comfortable position.
Allow your body to settle.
Take in two sips of air through your nose and let it go through an open mouth.
Again,
Take in two sips of air,
Exhale with an open mouth sigh.
Take in two sips of air,
As you exhale relax your face.
Take in two sips of air,
Breathe out and drop your shoulders.
Take in two sips of air,
Exhale long and slow.
Continue a few more rounds of breath at your own pace,
Letting your body settle and find stillness.
Bring your attention to the crown of your head.
Notice any sensation you feel on the top of your head and begin to let the muscles of your scalp let go.
Visualize and sense your head relaxing,
As if you're standing under a warm shower.
Let this relaxation cover the top of your head.
Drip down the sides of your head and the back of your head,
Relaxing your entire scalp.
Let this sense of relaxation flow across your forehead,
Softening the muscles of your face,
Your eyebrows,
Relaxing your eyes,
Temples,
Both ears,
Cheeks,
Your nose,
Your mouth,
Lips,
Jaw,
And chin.
Welcome a sense of relaxation and ease into your neck,
Down to your collarbones.
Feel the tops of your shoulders relax,
Feeling heavy and at ease.
Allow both arms to effortlessly unwind,
From your shoulders to your elbows,
Down to your wrists and hands,
Everything going slack.
Loosen the muscles of your chest and abdomen.
Let your belly be tender and soft,
Calm and relaxed.
Let this relaxation flow into the front of your hips,
Across the tops of your thighs,
Your knees,
Shins,
Ankles,
The tops of your feet.
Visualizing the bottoms of your feet becoming warm and soft,
Heavy and still.
Feeling this relaxation in your heels,
Up the back of your calves,
The back of your upper legs,
Your glutes,
Your lower back.
Take a moment to let everything unwind in your lower back,
Effortlessly softening with every breath out.
Let this relaxation spread to your mid-back,
Upper back,
The back of your neck,
Back of your head,
The crown of your head.
Let your entire body now be in a state of effortless ease.
This state of relaxation is a natural place for your body to rest.
It takes no effort or concentration.
It just happens automatically.
Your body automatically relaxing further with every breath out,
Dropping deeper and deeper and deeper.
This state of relaxation is natural for your body,
And you can easily come back here any time you need.
Memorize the sensation of your body being completely still and relaxed.
Bring awareness back into your breath.
Become aware of where your hands and feet are in space.
Begin to wiggle your fingers and toes.
Open and close your jaw.
Swallow.
If it would feel nice in your body,
Reach your arms overhead for a long stretch.
Then bring them down to rest on your belly or your chest.
Know that you can come back to this state of relaxation easily and quickly any time you need to unwind.
Thank you for joining me today.
Be well.
