For this guided relaxation you can use a shawl or a blanket to keep your body warm if you wish.
You might also place a folded blanket under your head and neck if that's more comfortable for you.
And if you have low back problems or knee pain you can place a bolster or some pillows under your knees.
Mindful of each body movement you can now lay down on your back,
Lay down on your yoga mat,
Keeping the legs about 30 degrees apart from each other,
Keeping the arms about 30 degrees apart from the body.
Before we move into the relaxation we will start with a brief tension relaxation exercise.
On the next inhalation start tensing the whole body,
Tense the feet,
Calf,
Thighs,
Abdomen,
Chest,
Arm,
Face,
Tense,
Tense,
Exhale,
Release.
Again tense the feet,
Calf,
Thighs,
Abdomen,
Chest,
Arms,
Face,
Tense,
Tense,
Exhale,
Release.
One last time tensing the whole body,
Tense,
Tense,
Tense,
Exhale,
Relax.
Take any final adjustments to your body,
Make yourself completely comfortable,
Keeping the palms of the hand facing up towards the ceiling,
Open the fingers wide apart and let them crawl back naturally.
Eyes are gently closed.
Now mentally,
Mentally you can repeat with me,
I relax my feet,
I relax my feet,
My feet are relaxed.
Bringing the awareness to your feet,
Notice any sensations and consciously try to relax them with each exhalation.
I relax my calves,
I relax my calf,
My calves are relaxed.
We're moving the awareness through each body part.
I relax my knees,
I relax my knees,
My knees are relaxed.
I relax my thighs,
I relax my thighs,
My thighs are relaxed.
I relax my hips,
I relax my hips,
My hips are relaxed.
I relax my abdomen,
I relax my abdomen,
My abdomen is relaxed.
I relax my chest,
I relax my chest,
My chest is relaxed.
I relax my back,
Lower back,
Middle back,
Upper back,
My whole back is relaxed.
I relax my hands and fingers,
I relax my hands and fingers,
Hands and fingers are relaxed.
I relax my wrists,
I relax my wrists,
My wrists are relaxed.
I relax my lower arms,
I relax my lower arms,
My lower arms are relaxed.
I relax my elbows,
I relax my elbows,
My elbows are relaxed.
I relax my upper arms,
I relax my upper arms,
My upper arms are relaxed.
I relax my shoulders,
I relax my shoulders,
My shoulders are relaxed.
I relax my neck,
I relax my neck,
My neck is relaxed.
I relax my facial muscles,
Cheeks,
Lips,
Nose,
Eyelids,
Eyebrows,
Forehead,
All my facial muscles are relaxed.
I relax my scalp,
I relax my scalp,
My scalp is relaxed.
My whole body is completely relaxed.
And for the next couple of minutes,
Allow yourself to go deeper and deeper into the state of relaxation with each exhalation.
Relax,
Relax.
And bringing the awareness back to your body,
Slowly start moving the toes and the fingers,
Hands and feet,
And stretching the arms all the way up above the head,
Stretch,
Stretch,
Stretch,
And release.
Keeping the right arm above the head,
Bending the knees and rolling the body to your right side,
Resting on your right side for a moment,
The head is resting on the right arm,
And you can keep the left hand on the mat in front of the chest,
Or on the hips,
Whatever is more comfortable for you.
And trying to keep the eyes gently closed,
Using the support of the arms,
Slowly you can make your way up into a sitting posture,
Sitting with the back straight and upright,
With the shoulders back and relaxed,
Away from the ears,
And just notice how you feel at this moment,
Be aware of the sensations on the body,
Be aware of the state of the mind,
And whenever you feel ready,
You can slowly open the eyes.
