Find a comfortable spot where you can sit and relax just for a few minutes.
You might place your hands on your thighs,
Palms up.
It's really completely up to you,
But I would hope that you would feel no real stress anywhere in your body.
And just begin breathing in through your nose and out through your nose,
Slowly,
Intentionally focusing on the breath.
So just for a few moments continue,
Maybe a little bit slower,
Breathing in through your nose and out through your nose,
Kind of stepping away from all that stuff,
All the stuff of your day.
And just breathe.
So as you focus on your slowly inhaling and exhaling,
Maybe you begin to notice the coolness of the air as you inhale and the warmth of the air as you exhale.
Just noticing anything that comes up for you.
If you find something distracts you,
Just acknowledge it and let it go and continue breathing in through your nose.
And as you continue,
If you can bring your attention to the top of your head,
Think about all the tiny muscles and nerves in the top of your head.
And as you focus on those muscles and nerves,
You can invite them to relax.
Then bring your attention to your forehead and invite all those little muscles to relax.
Then around to the sides of your head,
In your ears,
Also just noticing.
And give them permission to relax.
In the back of your head,
All the way down to your neck,
Completely relaxed.
Then return your focus to the front of your head,
Your face,
And think about your eyebrows and all those tiny muscles around your eyes.
And relax.
Your nose and your cheeks also relaxing.
And then bring your attention to your mouth.
And if you would,
Take the tip of your tongue and place it just behind your upper teeth.
And notice what that does for your mouth.
You may feel as though you have sort of a inner smile,
Which is awesome.
Continue to breathe as you focus on your mouth,
Around your mouth,
And your jaw.
So relaxed.
Continuing on down through your neck and your shoulders.
You're probably noticing that you're getting warmer,
And that's just through your power of noticing.
Your chest and upper back.
And down your arms with every breath.
All the muscles in the upper part of your body are becoming more and more relaxed.
Through your lower arms,
Into the palms of your hands,
And even the tips of your fingers.
So completely relaxed.
Continue breathing.
And noticing the warmth that you've created just by focusing.
So if you would direct your focus back to your heart,
Chest area,
Your upper back.
Sort of imagining that relaxation drifting through your torso.
Down to your waist and your hips and your upper thighs with every single breath.
You may find little pockets of tensed muscles.
Invite them to relax.
Down your thighs to your knees,
Your lower legs,
Your calves,
Into your ankles,
And finally to your feet.
Notice the bottoms of your feet where they're connected to the ground.
And give your whole body permission to sink into that.
So it comes up from the bottom of your feet and completely covers your feet with warm relaxation.
As you continue to breathe,
If you notice any pesky little stress creeping back in,
Breathe into that and allow it to let go.
So let's do two more breaths,
Noticing our complete relaxation and probably warmth just through the power of attention and intention.
And when you're ready you can begin to move around a little bit,
Open your eyes a bit,
And kind of come back into your room.
And I would like to thank you for sharing this experience with me.
