Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Let go of any tension as you settle into this moment.
Start to bring your awareness to the top of your head.
Notice any sensations you might feel there,
Warmth,
Tingling,
Or even stillness.
Let your forehead relax,
Let your cheeks relax,
And unclench your jaw.
Now move your attention to your shoulders.
If you feel any tightness,
Imagine it melting away with each breath.
Let your arms grow heavy,
Let your hands feel soft.
Shift your focus to your chest,
And feel the gentle rise and fall of your breath.
With each inhale,
Invite in calm,
And with every exhale,
Release any tension.
Inhale calm,
Exhale release.
Now start to bring your awareness to your abdomen.
Soften your belly,
And let it be at ease.
Scan down your hips,
Noticing any sensations that come up without judgment.
Now feel your legs relaxing from your thighs to your knees,
Down your calves,
And to your ankles.
Finally,
Bring your focus to your feet,
Feeling them grounded and supported.
Take one more deep breath in,
And slowly exhale.
Gently wiggle your fingers and toes,
Bringing your awareness back to the present.
Whenever you're ready,
Open your eyes,
Carrying this sense of deep relaxation with you throughout the remainder of your day.
