Welcome and thank you for joining me.
To begin,
Find a comfortable seat or if you're able to lie down on the floor comfortably without falling asleep,
Please find yourself a reclined position on the floor.
Become settled,
Feeling your breath moving in and out.
We're going to focus in on our body by doing a visualization,
Releasing tension from every part of the body.
Find a steady,
Slow breath with each inhale breathing in relaxation,
With each exhale breathing out tension.
Each inhale and exhale bringing you into a quiet,
Comfortable,
And relaxed state.
Now focus on the top of your head and visually draw a line down your forehead,
Your nose,
Your lips,
Chin,
Your neck,
And chest all the way down your body,
Splitting your body into two separate halves.
Focusing now on the toes on your right foot,
Picture them as a body of water.
Your whole body is water.
On your next exhale,
Visualize the release of the tension from your toes one by one,
Melting away,
Trickling away from your body like gentle water.
Dissipating smoothly,
Quietly,
And softly.
Moving up from your toes,
Relax the tension in your whole foot,
Your ankle,
And your calf.
Visualize the tension melting away just like water.
Now visualize your knee,
Your leg,
All the way up your hip,
Releasing like water,
Trickling away from your body.
So much relaxation.
Moving up through your belly,
Your shoulder,
And down your right arm.
Each finger,
All the tension being released,
Trickling away,
Dissipating into nothingness.
Now focusing up the shoulder,
The neck,
Your face.
All the tension has melted away from you,
Trickling away.
Now focus on the left side of your body,
Beginning with the left foot,
Releasing the tension in each of your toes,
Visualizing that tension washing away from you like water,
Becoming nothing,
Dissipating,
Evaporating,
Trickling away.
Move up and release the tension in your foot,
Your ankle,
Your calf,
Your knee,
Your thigh,
And hip.
Keep working your way upward,
Releasing the tension,
Washing all of the tension away like water.
Move up your belly,
Your chest,
Your shoulder.
Now down your left arm,
Release the tension in each finger,
Your hand.
Visualize that tension dripping away from you like water droplets,
Gentle and smooth,
Soft and serene.
Visualize now your neck and your face releasing any tension you may be holding and let it all wash away now.
Your whole body has been released.
You have completely evaporated all of your tension into a body of water that you are now a part of.
Feel yourself steady,
Quiet,
And still,
And know that this quiet place is available to you anytime you'd like to come back to it.
Breathe here,
Continuing to fill yourself up with relaxation on the inhales and exhale any remaining tension.
You will now begin to feel the ground supporting you.
Feel the firmness come back to the now.
Begin to wiggle your fingers and toes,
Bringing life back into your limbs.
Inhale,
Take a great big stretch.
Exhale,
Release any additional tension.
On your next inhale,
Flutter your eyes open.
Namaste.
