Welcome,
Beloved one.
Find yourself in a comfortable position for this deep relaxation exercise.
Perhaps you might prefer to be lying down on a bed or on the floor and perhaps covering with a blanket and placing a pillow beneath the knees for support.
Become as comfortable as possible and bring awareness to your whole body.
For a moment,
Perhaps find some gentle stretching here.
Gently stretch out through the legs and feet.
You can even bring your arms up overhead and all the way resting on the floor or bed and stretch out through the arms and hands.
Gentle stretching.
Take your time.
Slowly allow yourself to settle here.
Finding stillness throughout the whole body.
Notice the sounds around you.
Finding the furthest sound away.
Noticing.
And then bringing your awareness to a sound that is a little bit closer.
Perhaps in the room with you.
And now taking your awareness to sounds in your body.
Perhaps you can hear your breath or you can hear your heartbeat.
Bring all of your attention now to your breath.
Notice the breath.
How the breath feels.
Is it warm or cool?
Is it slow or fast?
Allow the breath to be slow and easy.
Relaxed.
Now begin to breathe in deeply.
Taking the air deep into your lungs.
Exhale as slowly as possible.
Breathing in deeply.
Exhaling slowly.
With the next few breaths,
Briefly pause and hold the breath after the inhale.
Sending all tension,
Stress or worry into that pause.
With a slow exhale,
Feel all of the tension leaving your body out of the bottoms of your feet,
The tips of your fingers and the top of your head.
Wherever you feel the body holding tension,
Send your breath to that place.
Hold it for a pause and become aware of the tension leaving that area as you exhale.
Let that breath go.
Allow the breath to be natural once again.
Allow your body to breathe with you.
You are being breathed.
Now bring awareness to your right foot,
The big toe,
Second toe,
Third toe,
Fourth toe and the pinky toe.
The top and the bottom of the foot.
Heel,
Ankle.
Let go and relax the entire right foot.
Now bring awareness to your left foot,
The big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
The top and the bottom of that foot.
Heel,
Ankle.
Let go and relax the entire left foot.
Relax both feet together.
Notice the right leg,
The shin,
Calf,
Front of the knee,
Back of the knee,
Right front thigh and back of thigh,
Right hip.
Completely allow the right leg to slightly roll outward and to relax and let go.
It is safe to let go.
Notice the left leg,
The shin,
Calf,
Front of the knee,
Back of the knee,
Left front thigh and the back of the thigh,
Left hip.
Completely allow the left leg to slightly roll outward and relax.
Let go.
It is safe to let go.
Bring awareness to the pelvis,
The front and back of the pelvis.
Feel the pelvic bones settle down into the surface that you are lying on.
Relax the entire pelvic region,
Front and back,
Left side and right side.
Notice your entire back body and how it is in contact with the mat or the floor or the bed.
Feel the root of the spine,
The sacrum resting on the floor.
Feel and allow the release of the lumbar region,
The middle back,
Upper back,
The shoulder blades,
The back ribs.
Relax the whole of the back.
Bring awareness to the entire front torso,
Right side,
Left side,
Heart center,
Heart center,
Heart center.
Allow the belly to be soft and relax your stomach and intestines and all the internal organs contained in your torso region.
Feel the front ribs move with each breath as the breath brings another moment of life within you.
Relax and open your heart,
Lungs and even feel your collar bones releasing and letting go.
The whole front torso relaxed and letting go.
Notice your right arm,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist.
Relax the palm of the right hand,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Release the whole right hand.
Notice the left arm,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist.
Relax the palm of the left hand,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Release the whole of the left hand.
Allow both hands to relax together.
Bring awareness to the neck and throat and the whole of the head.
Notice the back of the neck,
The front of the throat.
Feel your throat soften and your jaw release all contraction.
Allow the teeth to slightly part and the tongue to be relaxed at the bottom of the mouth.
Soften the lips,
Ears and nose.
Feel your eyes heavy in their sockets and gently sinking deeply as you relax more and more.
Release any crinkles or tension resting on the forehead.
Allow the forehead to become smooth and peaceful.
Surrender all tension in the entire scalp and feel all of this deep relaxation extending all the way out through the ends of your hair.
Allow the whole head to relax,
Release,
Let go.
Notice the whole of the body.
The whole body has let go,
Completely relaxed and surrendered to this moment of peace and rest.
The whole body.
The whole body.
The whole body.
Namaste,
Beloved one.
