Welcome.
This practice is called progressive relaxation.
The first part of this practice will engage in a box breathing technique for two minutes where we inhale for four seconds,
Hold our full inhale for four seconds,
Exhale for four seconds,
And hold our exhale breath for four seconds.
And we'll repeat that cycle for two minutes to help hone in our focus as we engage in some body scanning and somatic awareness exercises.
This practice is best performed lying down,
Preferably not in the place where you sleep,
Your bed,
Preferably on a semi hard surface,
Meaning on the floor,
Maybe on a carpet,
Or if you have a yoga mat you could set up with a pillow and some blankets you're lying on so it's not too hard but a little bit softer.
And we'll start the box breathing now.
As you're counting,
Soften the voice inside your head,
Softly,
Mentally counting the seconds.
As you hold your breath,
Relax all the muscles,
All your respiratory muscles that help you take that full breath when you hold,
Allow those to relax and as you exhale allow your body to soften.
Moving into the next part of the practice,
Drop the box breathing technique and allow your breath to be light,
Slow,
And deep.
Allow your exhale to drag on slightly longer than your inhale.
And we'll scan our bodies with the intention of as we bring our awareness throughout our body,
Allowing whatever is subconsciously tensed to relax.
Starting in our face,
Allow your eyes to soften and rest into the back of their sockets.
Allow the muscles in your cheeks to relax,
Allow your eyebrows to soften.
With the eyes closed,
Gently soften your gaze into the back of your eyelids.
Relax your ears,
Allow your tongue to rest gently against the top of your mouth and the back of your tongue to rest in the back of your throat.
As we inhale,
Our respiratory muscles lightly tense to expand and make room for the air coming in and as we exhale these muscles relax and for the rest of the duration of this exercise I would like you to place your attention and attention on the exhale and the inherent relaxing quality of the exhale.
Feel the heaviness of your body.
As you breathe in,
Feel your chest gently expand and as you exhale allow the weight of your chest and torso to be heavy against the floor.
Feel the heaviness of your shoulder blades and your shoulders as gravity pulls them down towards the ground.
Feel your breath as it gently expands down toward your abdomen,
Down into your lower back,
Your lumbar spine.
Allow your arms to be nice and heavy against the floor.
Whether your arms are at your sides or collapsed on your belly,
Feel the heaviness of your upper arms and your hands as they rest comfortably.
Feel the heaviness of your hips and your legs and allow as you exhale all those little muscles in your legs and hips to fully relax,
Allowing your legs to rest heavier and heavier against the floor.
Feel your heels against the floor and the heaviness of your feet,
Settling your heels deeper and deeper into the floor.
Now we'll come out of a localized awareness into global awareness and we'll try and feel our whole body at once.
Feel your head,
Shoulders,
Hips,
Feet.
Feel every contact point of your body in the floor at once.
Feel the weight of your whole body as it settles and rests into the floor.
And as we wrap up this practice,
Take a mental note,
A bookmark,
Of that feeling of relaxation,
That heaviness of our body,
That feeling of peace is available to us at any moment.
It's inherent in our breath,
In the exhalation,
And as you feel your body come out of that heaviness and relaxation,
At any moment you can tap back into that with the bookmark you've placed of this moment.
