Take a comfortable seat,
Preferably in a chair with back support and your feet on the ground.
Roll your shoulders up and back slowly,
Up on the inhale,
Gently down as you exhale.
Do this a few times.
Begin to notice your breath,
Specifically your exhale.
With each exhale,
Feel as if all your tension is melting.
Exhale a sensation of letting go.
On the exhale,
Silently say,
I am letting go.
I am letting go.
Now notice your feet on the ground.
Feel as if the floor is coming up to meet your feet and you can completely relax.
Exhale and relax your feet into the ground.
Notice yourself being supported by the surface you're sitting on.
Feel as if you can completely sink down and relax.
Imagine the chair is gently hugging you.
Exhale and relax.
Notice which part of your spine is resting with the most pressure on the back of the chair.
Exhale and completely relax into the chair.
Notice the gentle rise and fall of your belly.
As your belly falls,
Feel a sensation of letting go of any tension.
On the exhale,
Silently say,
I am letting go.
I am letting go.
Bring your attention to the gentle rise and fall at your heart.
On the exhale,
Feel a sense of letting go.
All your tension is melting like warm candle wax.
You feel warm and relaxed.
Notice your shoulders.
When you breathe,
They gently rise and fall.
Let your shoulders drop a little bit further from your ears as you exhale.
Let your tension melt.
Bring your attention to the air as it comes in and out of your nose.
Does it feel warm or cool?
Notice the difference in sensation between the inhale and the exhale.
Exhale and feel your tension melt.
Notice the skin on your face.
Can you feel the air as it brushes up against your skin?
Does it seem like the air is moving fast or slow or not at all?
The air is mingling with your skin.
Come back to the sensation of your exhale.
Notice your breath.
Exhale,
Let go.
I am letting go.
Repeat this silently on your exhale.
I will be silent while you continue to repeat this silently as you exhale.
Each time you repeat it,
It affirms the sensation of all your tension melting.
I am letting go.
I am letting go.
Please continue.
I am letting go.
I am letting go.
Now bring your awareness back to the room that you are in.
Keep your eyes closed but begin to wiggle your fingers and your toes.
Take a deep inhale and exhale through an open mouth,
Saying the word,
Ha.
One more time.
I will count to five and on five,
You will gently open your eyes.
One,
Become more aware of your surroundings.
Two,
Three,
Becoming more alert.
Four,
Flutter your eyes.
Five,
Open your eyes.
Take in your space visually.
Thank you for joining me today on this journey of relaxation.
Know that you can return to this feeling anytime just by focusing on the exhale breath and the sweet sensation of letting go.
Namaste.
