Take a deep breath,
And notice the rise of your chest,
Hold for a moment,
And then let go of the breath,
Also letting go of the tension that you're holding.
For the next few minutes,
We're going to get centered in our body,
Slow the breathing down,
And let go of any tension that we've been holding,
Either consciously or unconsciously.
Breathing in and out at your own pace,
Become aware of the feet,
And the feel of anything against your skin.
Then as you release the breath,
Release any tension in the feet.
Breathing in,
Paying attention to the lower calves,
Feeling a slight warm sensation as you send your energy there.
Releasing any tension as you exhale,
Feel the lower legs become relaxed and heavy.
Now as you take a deep breath in,
Bring your focus to your knees and upper legs,
Feel the air fill your lungs,
And send relaxation to these areas.
Exhaling slowly,
Let go of any stiffness or tightness in your knees and thighs.
Taking another deep breath,
This time shifting your awareness to your hips and lower back.
Notice any sensations or tension.
As you breathe out,
Imagine the tension melting away,
Leaving your hips and lower back feeling warm and relaxed.
Inhaling deeply,
Move your attention to your abdomen and chest,
Feeling the rise and fall of each breath.
As you exhale,
Release any tightness,
Allowing your torso to become soft and relaxed.
Breathing in,
Focus on the shoulders,
Arms and hands.
With the exhale,
Let go of any heaviness or tension,
Feeling the shoulders drop and your arms becoming loose and relaxed.
On the inhale,
Bringing your attention to your neck and head.
Taking a deep breath,
And as you breathe out,
Let go of any stress or tension in your neck,
Jaw and forehead.
Feel your entire head and neck.
Finally,
Taking one last deep breath,
Feel relaxation flowing through your entire body from your head to your toes.
Hold this sense of calm and relaxation for a moment,
And when you're ready,
Gently bring your awareness back to the present moment.
Taking this sense of relaxation with you as you return to your day,
Let your awareness return to your body throughout your day,
Letting your breath remind you to embrace relaxation on your inhale,
And release tension on your exhale.
Feel free to return to this meditation at any point in the day to help restore your connection to your body,
Relax and reset.
