Getting yourself into a relaxed and comfortable position,
Sitting or lying.
Relaxing any points of tension or tightness in your body.
Softening your shoulders,
Your jaw,
Your tummy.
Allowing your body to rest now.
During this exercise we are going to experience every part of your body by tensing it and then releasing it.
Allowing yourself to completely unwind and observe your body.
Don't force anything or endure any pain,
Just being gentle and loving with yourself.
Using this as an opportunity to curiously observe your body,
Noticing what you can and using your body as a way of experiencing the present moment.
Beginning with your toes and feet.
Curling your toes over and tightening your feet,
Scrunching them right up.
Now take two deep breaths,
In,
Out,
In and on your second out breath just letting your feet go.
Uncurling them,
Allowing them to rest.
Moving up to your legs.
Tensing up your whole leg from bottom to top,
Tilting your toes up towards you.
Stretching out your ankle,
Tensing up your muscles in your lower and upper legs for two breaths then releasing.
Feeling your legs becoming heavy and relaxed.
Letting them to be supported by the floor or the chair underneath you.
Moving up into your torso now and tensing your abdominal muscles,
Drawing up your pelvic floor.
Being sure to relax your shoulders and your jaw while you hold your tummy in tight for two breaths before relaxing and letting them go.
Shifting to the top half of your torso,
Contracting your chest and upper back all together.
Moving in and out,
In and out and resting.
Now onto your hands,
Rolling up your fingers and clenching them into fists.
Getting these fists tight for two deep breaths then opening your hands and letting them relax.
Now tensing your arms by pressing them against your body.
Tense,
Hold,
Breathe and let go.
Being sure to relax your neck and your jaw.
Making sure that you're not tensing other areas of your body.
Moving to your shoulders now,
Tightening them by pulling them up towards your ears.
Breathing deeply for two long breaths and then let your shoulders relax.
Feeling your torso and your arms completely free from strain,
Totally relaxed and at peace.
Letting your body to be heavy and still.
Tightening your neck by pulling your chin in towards your spine.
Two deep breaths and then relax.
And finally moving up to your face.
Making your lips into a tight pout.
Closing your eyes tightly,
Pulling your cheeks in towards your nose.
Scrunching up your entire face.
Hold,
Breathe and then let go.
Feeling your whole face go soft.
Your whole head go loose.
Taking a moment to experience this all over sense of peace and relaxation.
Breathing gently.
Feeling the surface underneath you to fully support you.
There's no need to hold yourself rigid or strong in this moment.
Allowing yourself to be loose.
You can be vulnerable,
Soft,
Heavy.
Continue to breathe naturally and stay in this space for as long as you like.
Otherwise bringing yourself back and opening your eyes when you're ready.
