Settling your body into a warm comfortable position.
Adjusting as you need to.
This is the time for you.
Noticing your breathing and getting involved with each breath.
Taking your breathing even deeper.
Giving yourself full permission now to let go and to relax.
Bringing your energy and attention to your toes.
Curl your toes towards your face.
Breathe in and relax.
Releasing.
Pointing your toes downward the furthest away from your head.
Breathing in.
Cleansing breath.
Relax.
And now this time straighten and tense your legs.
Bend your toes towards your face again.
Breathe in and release it.
Now straighten your legs again.
Pointing your toes away from you.
Breathing in.
Experience the tension and release.
And now bringing the attention to your feet.
Bringing your toes to your face again.
Feeling your entire foot tense up.
And release.
Pointing your toes away from you.
Feeling your feet fully tense up.
And releasing the last bit of tension there.
Thanking your feet for holding and carrying you up every day.
Moving your attention to your ankles and relaxing with each breath.
Feeling the relaxation spread to your calves.
Relaxing your shins.
Relaxing your knees.
Relaxing your thighs.
Relaxing your buttocks.
And now tighten your buttocks and thighs.
Squeeze and relax.
Feeling the difference.
One more time.
Tensing your thighs,
Your buttocks.
And release.
Now this time tensing your buttocks,
Your thighs,
Your knees,
Your shins,
Your calves,
Your feet.
All together.
Moving your attention and the warmth of relaxation to your lower back.
Focus on the tension there.
Now relax.
This time moving the focus to your stomach.
Breathing in and letting the tension dissolve.
Now bringing the attention all around your pelvic area.
Breathing in and release.
And now tensing up your lower body.
Feeling the tension completely.
And release.
Letting go more and more.
And now arch your back without straining.
Keep the rest of your body as relaxed as possible.
Focus on tension in your lower back.
And relax.
Releasing all the tension.
Placing your hand on your stomach.
Breathing in deeply.
Feeling your hand rise.
Hold.
And release.
Doing that again.
Hand on your stomach.
And feel the sensations of relaxation as the air rushes out.
Continue your deep diaphragmatic breathing.
Allowing your breath to come freely and gently.
Filling each breath with love for your body.
Right down to the cellular level.
Moving to your chest.
Breathing in.
And release.
And breathing in again.
Noticing tension in your chest.
And let go.
One more time in your chest.
Breathing in.
And noticing all the tension drain out of your chest.
Moving to your shoulders.
Bring your shoulders right up to your ears.
And release.
Again,
Shoulders up to your ears.
Tighter.
And drop your shoulders back down.
And again,
Shoulders up to your ears.
Breathing in.
And release.
Feeling the relaxation spread through your neck,
Your throat,
Your shoulders.
And now tensing your body from the neck down.
Releasing into pure relaxation.
And again,
Tensing your body from the neck down.
And feeling the deeper relaxation.
Now roll your head from side to side.
Feeling the point of tension shifting as your head moves.
Breathing in as you roll one way.
Breathing out as you return to center.
Breathing in as you roll the other way.
Breathing out as you return to center.
Noticing any tension in the back of your neck.
And breathing in.
Letting that go.
And now bend your elbows.
And tense your biceps.
Breathe in.
And let it go.
Again,
Bend your elbows.
Bring your fists right up to your shoulders.
Breathing in.
Tense,
Tense.
And drop.
Let your hands come down and relax.
Wiggling your fingers.
Feeling the difference.
Come on up again.
Tensing your biceps.
Your hands making a fist.
Breathing in.
And release.
Feeling the difference.
Now take those fingers and make fists again.
This time bend them at the back of the wrists.
Tighter.
And relax.
Again,
Forming those fists.
Bending at the back of the wrist.
Feel the tension in your forearms.
And release.
Noticing how loose your arms feel now.
And now taking even deeper breaths.
Tensing the entire body from the neck down.
Breathe in.
And release.
Again,
Breathing in.
And relaxing.
Now take your lips.
Purse them into an O.
Breathe in.
And relax your lips.
Take those lips again.
Purse them right up into an O.
Breathe in.
And release.
Taking your tongue.
Pressing it against the roof of your mouth.
Breathing in.
Letting it go.
Taking your tongue again.
Pressing it against the roof of your mouth.
Feel the strain in the back of your mouth.
And release.
And now open your mouth wide.
Feel the tension in your jaw.
And release.
Again,
Open your mouth wide.
Tense your jaw.
And now release all the tension and strain in your jaw.
And now tense your cheeks.
Breathing in.
And release.
Tensing your cheeks again.
And letting that go.
Moving to your eyes.
Squeeze your eyes closed.
Tighter.
And release.
Squeezing your eyes closed again.
Feeling the tension.
And letting it go.
Now turn your attention to your forehead.
Wrinkle your forehead as tight as you can.
Breathing in.
And release.
Wrinkling your forehead again.
Feeling the tension.
Breathing in.
And out.
Noticing your forehead smoothing out.
Now engaging all the muscles of your face and your head.
Breathing in.
And letting it go.
Again,
Engaging your muscles of your face.
Squeezing your face.
Tightening everything up.
Hold.
And release.
Feeling strain.
Just leave your body.
And now tightening from toe all the way to the top of your head.
Every part of your body.
Every muscle.
Tensing it up.
Breathing in.
Hold.
And let it go.
Again,
Breathing in.
Tightening every part of your body.
Loving your body.
Holding.
And release.
Feel waves of relaxation.
Flowing through your body.
Continuing your deep,
Loving breaths.
Noticing and holding the state of relaxation.
Continuing your breaths as you enter a state of sleep.
