Hi there,
I'm Ms.
Lauren,
And I'm here to help guide you through a simple exercise to help you wind down and get ready for rest.
Tonight,
We're going to do a fun relaxation exercise called tense and release.
It's like giving each part of your body a nice big squeeze and then letting it relax.
Are you ready?
Let's start by lying down and closing your eyes.
Take a deep breath in,
And let that breath out.
Feel your body get a little softer and a little more relaxed as you breathe.
Take another deep breath in,
And let that breath out.
Now let's begin at the very top of your head.
Imagine you're scrunching up your face like you just tasted something really sour.
Squeeze your face tight for a moment.
Really squeeze,
Squeeze,
Squeeze.
And then just relax your face.
Next,
Let's try squeezing your hands into fists.
Pretend you're holding two lemons and trying to squeeze all the juice out.
Squeeze,
Squeeze,
Squeeze.
And then open your hands and just let them rest.
Feel them get all loose and soft.
Now let's move to your shoulders.
Lift them up towards your ears like a turtle pulling its head into its shell.
Squeeze them up high,
And then just let them drop.
Feel how nice it is to let them relax.
Next up,
Your legs.
Stretch them out.
Point your toes.
Make your legs stiff as a pencil.
Squeeze them.
And now just let them relax.
Feel the calm spread down through your toes.
Let's finish with one last big squeeze for your whole body,
Tightening everything.
Squeeze your face,
Your hands,
Shoulders,
Your legs,
Even your little toes.
Hold it for just a moment.
And now just let it go.
Take a deep breath in.
Notice how calm and relaxed your body feels.
All ready for a peaceful night's sleep.
I love to end by saying namaste.
It means I see the goodness in you and you see the goodness in me.
So namaste and good night.
