Take these minutes to rest and unwind.
If you're very tense,
That's okay.
Just accept that that's how it is right now.
Allow yourself to sit for a short while and just listen to the textures of the music.
Try the breathing exercise.
Follow my voice.
Find a comfortable position.
Close your eyes and notice the restful darkness.
Listen to the music.
Breathe through your nose if possible or otherwise through very slightly parted legs.
Settle into a regular pattern of long,
Slow,
Silent outbreaths,
Followed by free,
Loose inbreaths.
A regular breathing pattern will slow your heartbeat and help you to feel calmer and more relaxed.
Long,
Slow,
Silent outbreaths.
Free,
Loose inbreaths.
Breathe through your nose.
Long,
Slow,
Silent outbreaths.
Free,
Loose inbreaths.
Free,
Loose inbreaths.
Long,
Slow,
Silent outbreaths.
Breathe through your nose.
Breathe through your nose.
Long,
Slow,
Silent outbreaths.
Free,
Loose inbreaths.
Free,
Loose inbreaths.
Now I'll name different parts of your body.
Relax them as you breathe.
Release any tension from your feet,
Ankles,
Calves,
Knees,
Thighs,
Hips,
Stomach,
Back,
Chest,
Arms,
Hands,
Elbows,
Shoulders,
Neck,
Scalp,
Smooth forehead,
Quiet eyes,
Soft cheeks,
Mouth,
Jaw,
Tongue.
Just rest.
Relax.
Relax.
Relax.
Relax.
Relax.
Gently,
Nod your head.
Open your eyes.
