Welcome to this quick relaxation technique,
Especially for busy and restless minds.
Let's get straight into it,
Moving swiftly into focus and relaxation.
So find a comfortable position and exhale all of your breath.
Take a deep breath in and squeeze all the muscles of the face.
Feel the forehead,
Cheeks,
Mouth,
The upper neck tensing.
Then relax the muscles and release the breath out.
Feel into the relaxation of your face.
Take a deep breath in and tense your shoulders.
Pull the shoulder blades up towards your ears and forwards over the chest.
Now slowly release with a strong exhale of your breath.
Breathe in and squeeze the muscles of your right arm without making a fist.
Keep your arm still as you tense the entire right arm from the shoulder all the way down to the fingertips.
Slowly exhale and relax your right arm.
Breathe in and squeeze the muscles of your left arm again without lifting or making a fist.
Feel deeply into the arm and then slowly exhale relax your left arm.
Take a deep breath in and tense the muscles of your chest and abdomen.
Use strong awareness to keep breathing in smoothly without holding the breath.
Relax the muscles and slowly smoothly exhale the breath.
Feel into relaxation across your upper body.
Now breathe in and squeeze the muscles in your right hip and right bum cheek.
Tense with all of your awareness.
Slowly exhale and relax the right side.
Inhale,
Squeeze all the muscles of your right leg without curling the toes and keeping your legs still as you tense from the hip all the way down to the tips of your feet.
Slowly exhale and relax your right leg.
Inhale,
Move awareness to the left hip.
Squeeze the bum cheek and tense the muscles on the left side.
Breathe out,
Relax your left side.
Inhale,
Squeeze all the muscles of the left leg again without lifting or curling the toes.
Tense from the hip down to the toes.
Exhale,
Release and relax your left leg.
Feel into relaxation across your lower body.
Now without tensing any muscles,
Allow your attention to float back up through the legs,
The abdomen,
The chest,
The arms and the legs.
Allow your attention to float back up through the arms and back up through the face.
Take another moment to soak in relaxation.
Embodying this feeling of calm to carry relaxation throughout your day.
Thank you for sharing this practice with me.
Take good care.
I'll see you soon.
