Find a comfortable position and close your eyes and listen as I guide your body and mind into a state of deep relaxation.
Follow the instructions as we systematically move from one area of your body to another,
Letting go of all the tension from the day.
And when your body lets go of tension,
Your mind will follow,
Leading to a state of deep calm and relaxation.
If tensing any area of your body feels uncomfortable,
Simply skip this area and focus on your breath until we move on to the next area.
Let your body settle fully into the surface beneath you.
Take a deep breath and exhale slowly.
Settle into a rhythm that is slow and steady.
Let's begin.
Bring your attention to your feet.
Curl your toes tightly,
Feeling the tension in your feet and hold it there.
And let your toes relax fully.
Feel the softness in your feet as they release tension.
Now move your focus to your legs.
Take a deep breath in and tighten your calves and thighs,
Holding the tension for a moment.
And now let your legs relax completely.
Feel them becoming heavy and sinking into the surface beneath you.
And notice the feeling.
Now bring your attention to your abdomen.
Take a deep breath in and as you do,
Tighten your stomach muscles,
Pulling your belly button inward and hold the tension there.
And let your abdomen relax completely.
Feel your breath flow freely,
Softening your belly with each exhale.
Now focus on your chest.
Take a deep breath in and hold it.
Feel the muscles tighten in your chest.
Now exhale fully and let your chest soften and relax.
Feel your breath becoming calm and steady as your chest relaxes.
Now bring your attention to your shoulders.
Take a deep breath in and as you do,
Shrug your shoulders up towards your ears and feel the tension and hold it.
Now let your shoulders drop completely,
Feeling the tension melt away.
Your shoulders are relaxing on the surface beneath you.
Notice the feeling of relaxation.
Now bring your attention to your hands.
Clench your fists tightly,
Feeling the tension in your fingers and palms and hold it there.
Now let your hands relax completely,
Becoming soft and open and relaxed.
Notice the feeling.
Now shift your focus to your arms.
Tighten the muscles in your forearms and upper arms and hold the tension.
And relax.
Let your arms relax fully.
They feel heavy and at ease by your side.
Notice the feeling.
Now shift your attention to your neck.
Gently tilt your head forward or to the side,
Creating slight tension and hold it.
And return your head to its neutral position.
Feel your neck lengthen and relax.
Feel smooth and relaxed.
Notice the feeling.
Bring your focus to your face.
Take a deep breath in and scrunch your facial muscles.
Tighten your eyes,
Jaw and forehead and hold it there.
And release.
Your jaw is released.
Your forehead feels smooth and soft.
Your eyes are resting gently.
Let your face soften completely.
Notice how your body feels from the tips of your toes to the top of your head.
Feel the heaviness,
Warmth and relaxation you've created.
With each breath,
Sink deeper into this state of calm.
You are feeling calm and relaxed.
Comfortable and at ease.
Letting go of all your tension will help you face the rest of your day with a sense of peace and contentment.
When you are ready,
Open your eyes and continue your day.
