Taking time now to be in the room,
To become aware of the space you're in right now.
Taking comfortable,
Deep breaths.
Settling in,
Relaxing as you notice your body,
Where it is,
How it feels,
And your breath coming in and out.
Now turning your attention to your forehead.
Squeezing your forehead tight,
Breathing in and release.
Sending the message to your body that this is the beginning of a progressive relaxation for rest and for sleep.
Turning your attention now above your forehead,
To the top of your head,
And below your forehead,
To your temples and your eyes.
Realizing these parts of your body,
Breathing in and breathing out.
Notice the relaxation.
Now to the lower half of your head,
Turning your attention to the back of your head,
Your nose,
Your cheeks,
Your mouth,
And your jaw.
Sending it now,
Feel the tension,
Hold,
And release.
Let's do that again.
Breathing into the back of your head,
Nose,
Cheeks,
Mouth,
And jaw.
Feel the tension and let that go.
Notice how much better that feels.
Now to your neck and shoulders,
Bring your shoulders up to your ears.
Let's breathe in and breathe out.
Let's do that again.
Bringing your shoulders even higher,
Closer to your earlobes,
Breathing in and breathing out.
Giving yourself a little shake or a little wiggle if you need it.
Now let's go to your left arm,
Making a fist,
Flexing,
Bringing that fist as close as you can to your shoulder,
Breathing in and release.
Rubbing your fingers together.
Now bringing those fingers into a fist again,
Flexing big to your shoulders,
Breathing in and letting it out.
Feeling the relaxation.
Let's go to your right arm,
Pulling your fingers in and pulling your hand as close as you can to your shoulder.
Inhale now.
Hold and exhale.
Rubbing your fingers together.
Let's pull in your fingers again,
Flexing to the shoulder,
Breathing in,
Hold and breathing out.
Now,
Bringing your attention to your chest and your upper back.
Take a deep breath in,
Hold and now let it out.
Again breathing in,
Feeling any weight in your chest and upper back.
Now breathe out,
Releasing the weight.
Breathing now to your lower back,
Your stomach,
Your hips,
Your butt.
Take your time as you squeeze those muscles all together,
Breathing in and breathing out.
Feeling your body loosening and feeling relaxed.
Let's go again,
Tightening the muscles in the lower back,
Stomach,
Hips and butt.
Breathing in and breathing out.
Moving now to your left leg,
Taking your toes and flexing them up towards your forehead,
Flexing the muscles in your thigh and your calf,
Breathing in and breathing out.
This time pointing your toes out,
Away from you,
Tightening your leg again.
Deep breath in and deep breath out,
Appreciating the relaxation that is here.
Now to your right leg,
Wiggle those toes.
Now bring them up,
Flex your foot,
Bringing your toes towards your forehead,
Squeezing the muscles of your thigh and your calf,
Breathing in,
Hold and breathe out.
Notice the relaxation that's here.
Now stretch your foot so your toes point away from you,
Squeezing the muscles of your calf and your thigh.
Deep breath in and deep breath out.
Let's take a few moments to notice the relaxation in your body.
Now it's time to squeeze your whole body tight,
Tight,
Tight,
Breathing in and letting it out.
Stay with the relaxation and then we'll do one more.
Let's bring it home.
Take your whole body,
Squeeze it tight,
A little tighter,
Breathing in and letting it go.
Staying in this comfortable,
Relaxed state,
Allowing your body and all your muscles to move even deeper in relaxation.
Let's take a few moments to notice the relaxation in your body.
Let's take a few moments to notice the relaxation in your body.
Let's take a few moments to notice the relaxation in your body.
Let's take a few moments to notice the relaxation in your body.
Let's take a few moments to notice the relaxation in your body.
