Take some time now to get very comfortable as you lay on your back.
Relate yourself because you are now taking some very important time just for you to relax.
This is time we rarely spend in our busy lives.
Once you're in a comfortable position,
Gently close your eyes and if you can,
Bring a half smile to your face.
Touch into what it feels like to bring that half smile to your face.
Maybe you're able to connect to an inner smile and gently bring awareness to your breathing.
If it's helpful,
You can place one hand on your chest and one on your belly and you can feel your belly and chest rise and fall as you breathe.
With each breath in and out,
Silently counting to yourself 1,
2,
3 and so on.
As you breathe,
Feel your body on the floor,
On the floor.
On the floor,
On the earth and sink deep into the ground.
You are safe.
You are protected.
As you inhale and exhale and inhale and exhale,
Relax your whole body.
Relax your whole body.
Breathing in and breathing out,
Your whole body feels weightless as if you are floating on the water or a fluffy cloud.
You have nowhere to be but right here relaxing with your breath.
No worries,
No tension.
Just breathing in and breathing out.
Breathing in,
Bringing awareness to your arms and breathing out,
Releasing any tension you may have in your arms all the way down to your hands.
Breathing in,
Bring awareness to your hands and breathing out,
Focus on your right hand.
As you breathe,
Bring awareness to each finger,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Breathing in,
Now focus on the palm of your right hand and breathing out,
Relax your entire hand.
Now,
Bring awareness to your left hand.
Breathing in,
Focusing on each finger,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Breathing in,
Focus on the palm of your left hand.
Breathing out,
Relax your entire hand.
Now breathe deeply and send love and gratitude to both of your hands.
Our hands make it possible for us to draw,
Play sports,
Cook,
And so much more.
Our hands are very precious.
Breathing in,
Bring awareness to your legs,
Breathing out,
Relax your legs completely.
As you move your awareness down your right leg,
Release any tension you may feel from your thighs to your knees to your calves,
Down to your ankles,
And finally to your right foot.
Breathing in and out,
Place your attention on your big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe.
Now breathing in,
Bringing awareness to your left leg,
Breathing out as you move your awareness down your left leg,
Releasing any tension you may feel from your thighs to your knees to your calves,
Down to your ankles,
And finally to your left foot.
Now bring awareness to each toe on your left foot,
Breathing in and out,
Focusing in on your big toe,
Second toe,
Middle toe,
Fourth toe,
And pinky toe.
Wiggle your toes as you release and relax your feet.
Our feet bring us so much joy,
They make it possible to dance,
To walk.
And love and gratitude to your feet.
Now move up your body to the top of your head,
Breathing in and out,
Release any tension you may have in your forehead.
Take a few breaths as you relax the muscles around your head and feel the weight of your head on the ground.
Now breathing in,
Bring awareness to your eyes,
Allow your eyes to completely relax.
And breathing out,
Release any tension you may have around your eyes.
Our eyes bring so much beauty to sight,
We are so grateful for our eyes.
Now send love to each of your eyes and let them rest.
Breathing in,
Bring awareness to your mouth.
Breathing out,
Allow your mouth to relax.
Release any tension you have around your mouth,
Perhaps you still have that gentle half smile on your face.
Did you know that smiling releases the tension in the hundreds of muscles in your face?
Feel the tension release as you smile.
Our mouths enable us to eat,
Sing and take in fresh air.
Send love and thanks to your mouth.
Now breathing in,
Bring awareness to your shoulders.
Breathing out,
Allow your shoulders to completely relax.
Let all the tension in your shoulders release into the floor and exit your body.
Breathing in,
Send care to your shoulders.
And breathing out,
Send your shoulders love.
Breathing in,
Bring your awareness to your heart.
Breathing out,
Allow your heart to relax.
Breathing in,
Bring your awareness to your heart.
And breathing out,
Allow your heart to relax.
Our hearts work so hard 24-7,
But we forget to recognize our hearts and send them love.
With each breath,
Embrace your heart with kindness,
Gratitude and love.
Silently thank your heart for all it does to keep you alive.
Now bring your awareness back to your breathing,
To your belly rising and falling.
Following your breathing,
Become aware of your arms and legs.
You can now stretch if you'd like.
Do any stretches your body needs now,
And whenever you feel ready,
Slowly sit up.
You can stretch more.
And whenever it feels right,
You can slowly and mindfully stand up.
Know that you can practice deep relaxation at any time and focus in on any part of the body,
Your hair,
Your ears,
Your nose,
Lungs,
Internal organs,
The digestive system,
Any part of the body that may need some healing and care too.
Just embrace each part with mindfulness and gratitude as you hold it in your awareness and breathe in and out.
Take a moment to appreciate yourself for taking the time to nourish your mind,
Your heart and your body in this way.
Have a beautiful day.
