If your body feels tight or tense right now,
This short practice will help your nervous system begin to release some of that tension.
For the next few minutes,
Nothing else needs your attention.
Just allow yourself a moment to slow down.
And if focusing on the breath feels like too much right now,
That's okay.
Simply listen to my voice and allow your body to rest wherever you are.
Take a slow breath in and gently breathe out.
If it feels comfortable,
Allow the next exhale to be a gentle sigh,
Releasing some of the tension the body is holding.
Sometimes the body holds tension without us even noticing.
The shoulders may tighten,
The jaw may clench,
The neck or back may begin to hold and brace.
Sometimes,
This is work tension,
Being on all day,
Carrying too much,
Holding it together even when you're exhausted.
Right now,
You're giving your body permission to come out of that stress mode.
You do not have to be productive in this moment.
And if any area of the body feels uncomfortable to focus on,
That's okay.
You can simply notice the areas that feel neutral or more relaxed.
So I invite you now to bring your awareness to the top of your head.
Let's see if you can notice the muscles in the forehead and the space around the eyes.
Just allow these muscles to soften.
Now notice the jaw.
These muscles do a lot during the day.
So just allow the jaw to loosen,
The teeth to separate and the tongue to rest gently in the mouth.
Good.
Now bring your awareness to the neck and shoulders.
Allow the shoulders to drop a little,
Releasing any tension you've been holding.
Take a slow breath in.
And as you breathe out,
Allow the shoulders to soften and drop a little more.
Now notice the chest.
Just notice if there's any tightness holding there.
And easing just a little with every breath out.
There is nothing you need to control.
Just allowing the breath to move easily through the body.
Now bring your awareness down into your stomach.
Letting the belly expand gently as you breathe in.
And relax and let go as you breathe out.
Now notice your arms and hands.
We often hold tension here without realizing it.
And if you can,
Let go of any gripping and allow the fingers to uncurl.
Let the arms feel heavy and relaxed.
Now bring your awareness around to the back,
Down your spine.
Just on the next exhale,
Release the breath,
Relaxing the spine.
Now bring your awareness down into the hips.
Just softening around the hips.
Breathing in and breathing out.
Now bring your awareness down into your legs,
The calves.
Allow the muscles of the legs to soften.
And finally,
Notice your feet,
They carry so much.
Let the feet rest and feel supported wherever they are.
Now take one more slow breath in.
And gently breathe out.
And notice your whole body,
Relaxing and releasing.
And you might notice a small shift,
Perhaps the breath feels easier,
The shoulders softer,
And your whole body feeling more settled,
And as you take the final slow breath in,
Gently breathe out.
Maybe you'd like to roll the shoulders,
Bringing them up.
And when you are ready,
You can carry this softness into your next moment,
Or simply allow your body to remain here.
Breathing naturally and letting your nervous system continue to settle in its own time.
And allow yourself to embrace this beautiful moment at the end of the day,
Releasing and relaxing.
