Feel free to close the eyes.
And then gently start to rock the head from side to side,
Massaging the back of the head,
Releasing the neck,
Just allowing the tensions you may have been holding throughout your day so far,
Just allow them to pour out of your ears,
Releasing them.
Do this a few more times.
And then bring the head back to center,
Open up the mouth,
Tattle the jaw from side to side.
Just releasing any tension you might be holding in the mouth from the jaw.
You could even squeeze the eyes together,
Stick out the tongue,
And then close the mouth,
Relax the eyes,
Swallow a couple times to clear throat.
Take a full breath in through the nose,
Fill up the low belly,
Bring the breath right up into the chest,
All the way to the crown of the head,
And take a big sigh out through the mouth,
Release.
Again,
Deep breath in,
Filling the low belly,
The chest,
Breath all the way up,
And big breath out through the mouth,
Let it go.
Once more,
Inhale deeply and fully all the way up,
And exhale completely through the mouth.
With your next breath in,
Make this with your hands,
Squeeze the face,
Tense the legs,
Tense the shoulders,
Tense the entire body from the feet all the way to the crown of the head,
Tense,
Tense,
Tense,
Hold for three,
For two,
Tense just a little bit more,
And as you exhale,
Release and soften the body,
The muscles,
Release and relax completely,
Release and relax completely.
Really feel the body releasing and relaxing into the air,
Relaxing and melting into the air.
One more time on your next inhale,
Make fist with the hands,
Squeeze the face,
All the facial muscles together,
Tense the legs,
The belly,
The chest,
The shoulders,
Right up to the crown of the head,
And from the crown of the head down to the feet,
Tense,
Tense,
Tense,
Hold for three,
For two,
And one,
Exhale,
Soften and let go.
Let go and soften,
Taking this time to melt and soften into the earth,
Relaxing and restoring the body,
Resting the body,
Resting the mind.
This time is just for you to relax and to rest,
To rest and relax,
Scanning from the top of the head down to the feet,
Starting right at the top of the head,
Relax and release top of the head,
Top of the head,
Relax and release.
Relax and feel the back of the head melting into the earth,
Allow the back of the head really to relax,
Relax and release,
Relax the forehead,
Really relax the forehead,
Right to the temples,
Relaxing and releasing,
Softening the eyebrows,
Relaxing the eyes,
Feel the eyeballs relaxing,
Resting into the eye sockets,
Relax the nose,
Relax the cheekbones,
Soften and relax the lips,
Relax the jaw,
Relax the ear,
The entire head,
Very,
Very heavy,
Heavy and relaxed.
Release and relax the neck,
The throat,
The throat and the neck are relaxed,
Relax the shoulders,
Feel the shoulders melting into the earth,
Relaxing and melting into the earth,
Relax the top of the arms,
Soften and relax the forearms right to the wrists,
Really relax the wrists,
Relax the hands to the fingers,
Relaxing the fingers and the head,
Even relaxing the nails,
Feel the nails relaxed,
Feel the nails relaxed,
Relax the chest,
Top of the chest,
Collarbones relaxed,
Relax and release the belly,
Feel the belly relaxing,
Relax the back,
The top of the back,
The mid back,
The low back,
Feeling the back relaxed right to the hips,
Right to the hips,
Hips very heavy and relaxed,
Heavy and relaxed,
Relaxed and heavy,
Relax the buttocks,
Relax the back of the legs,
Feel the back of the legs heavy and relaxed,
Soften and relax the top of the legs,
Relaxing the top of the legs,
Relaxing and releasing,
Relaxing the knees,
The shins,
Right to the ankles,
Feeling the ankles relaxed,
Relax the tops of the feet,
Feel the tops of the feet really relaxed,
Really relaxed,
Tops of the feet relaxed,
Right to the toes,
Toes are heavy and relaxed,
Backs of the feet are relaxed,
From the toes to the heels of your feet,
Feeling the feet relaxing,
Deep breath,
Deep relaxation,
From the feet all the way to the crown of the head and from the crown of the head right back down to the feet,
Surrendering and melting into the earth,
Relaxing deeply,
Feeling,
Restoring,
Relaxing,
You are safe to let go and relax,
You are safe to let go and relax in the stomach,
Relax in the stomach,
Relax in the stomach,
Really relax deeply into the stomach.
You are safe to let go and relax in the stomach.
Take a few more moments resting as you are and as you rest and relax,
I invite you to notice if you are holding any pockets of tension,
Scan through your body now from the top of the head to the feet,
See if there is anywhere that you can soften and relax just a little bit more for these last few minutes.
Palm leaf mostly.
You Just start to deepen the breath and start to wiggle the fingers and the toes Maybe rotating the ankles and the wrists,
Rocking the head from side to side Turning the head back to center,
Bring the arms above the head,
Take a big big stretch,
A yawn,
And then on your own time turn to your side resting in fetal position,
You can use the arm as a pillow for your head Reach into your hand to lift up into a comfortable position Take a moment to notice how you feel from the beginning of practice until now,
Just notice If you can,
I invite you to just take a few more minutes to slowly come out of the deep relaxation back to your space And whether you're winding down for bed or going back to your day,
May you carry this sense of peace and calm and relaxation into however the rest of your day unfolds Namaste
