Thank you for joining me today in choosing to relax your body and mind.
This is your time.
It's a time for complete and utter relaxation.
By the end of this audio,
You will feel relaxed from head to toe.
The more that you listen to this audio,
The more that it will reinforce that these muscles relax faster and naturally without much effort.
I want you to start by getting comfortable,
However that may look for you.
Just don't put too much pressure on what this should be.
Do what's most comfortable for you in this moment,
Whether it's lying down or sitting in a chair.
I want you to start by closing your eyes,
Taking a deep,
Slow breath in,
And then let it fall out slowly.
Almost as though the out-breath is slowly melting down your body,
Softening every part of your body that it touches.
I'm going to stop speaking now so you can focus on repeating this for just a few cycles before we continue.
Now I want you to notice how your body has already undergone a change.
The tension in your body has begun to loosen and subside.
Now let your breathing rhythm return to normal.
During this relaxation exercise,
I'm going to ask you to tense various muscles throughout your body.
Please do this without straining.
You don't need to exert yourself,
Just contract each muscle firmly but gently as you breathe in.
If you feel uncomfortable at any time,
You can simply relax.
Now bring your awareness to your feet and your toes.
As you do,
Gradually curl and tense the muscles in the soles of your feet.
Hold your breath for just a few seconds and then release.
Feel the tension in your feet and notice how different your feet feel.
Tense the muscles in the soles of your feet and hold this position for a few seconds.
Feel yourself relaxing more and more and your whole body is becoming heavier and softer and more relaxed as each moment passes.
Now bring your awareness to your lower legs,
To your calf muscles.
As you draw in a nice deep breath,
Point your toes up towards your knees and tighten these muscles.
Hold for just a moment and then let those muscles go limp as you exhale.
Once again,
Draw in a deep breath,
Tighten your calf muscles and hold for a few seconds.
Feel your muscles relax and feel the tension washing away with your out-breath.
In a moment,
You will tense the muscles in the front of your thighs.
Now take a deep breath in and tense the muscles in your thighs.
Hold for just a moment and then release everything.
As you do this,
The blood flow to your muscles increases and you may notice a warm tingling sensation.
Enjoy this feeling of soothing relaxation in your thighs and again breathe in deeply and tighten your thigh muscles.
Hold for a moment and release the tension.
Focus on letting your muscles go limp and loose.
Now draw in a nice deep breath and gradually tighten the muscles in your butt.
Hold this contraction for a few seconds and then release your breath.
Feel the tension leaving your muscles,
Feel them relaxing completely and tighten the muscles in your butt.
Take another breath and this time gradually tighten all the muscles in your legs from your feet all the way up to your butt.
I want you to do this in whatever way feels natural and comfortable.
Now release all these large strong muscles.
Enjoy the sensation of this release as you become even more deep.
Now bring the awareness to your stomach.
Draw in a nice deep breath and then tighten.
Imagine you're trying to touch your belly button to your spine.
Now release your breath and let your muscles relax.
Notice the sensation of relief that comes from the leg.
Once again draw in a deep breath and hold for a few seconds.
Relax as you exhale and release all the tension.
Now I want you to bring your awareness to the muscles in your back.
As you slowly breathe in,
Arch your back slightly and tighten these muscles.
Now release your breath and then tighten your back muscles.
Hold for a few seconds and then let them relax and release.
Now give your attention to your shoulder muscles and the muscles in your neck.
As you slowly draw in a nice deep breath,
Pull your shoulders up towards your ears and squeeze these muscles firmly.
Now breathe out completely and allow your contracted muscles to go loose and limp.
Again pull your shoulders up towards your ears and squeeze these muscles firmly.
Now feel the tension subside as you relax and breathe out.
Feel the heaviness in your body now.
Enjoy the feeling.
Feel yourself becoming heavier and heavier.
Feel yourself becoming more and more deep.
Now it's time to let go of all the tension in your arms and your hands.
So let's start with your upper arms.
As you breathe in,
Raise your wrists towards your shoulders and tighten the muscles in your upper arms.
Hold that breath and contraction for just a moment and then gently lower your arms and breathe all the way down.
Now you may feel a warm burning sensation in your muscles when you tighten them.
Feel how relaxing it is to release that tightness and to breathe away all that tension.
So as you curl your upper arms again,
Tighten the muscles as you breathe in.
And when you breathe in,
Breathe in deeply.
Now relax your arms as you breathe out.
Now I want you to bring your awareness to your forearms.
As you breathe in,
Curl your hands inwards as though you're trying to touch the inside of your elbows with your fingertips.
Now feel the tension subside as you relax and breathe out.
Tighten the muscles in your forearms.
Hold it for just a moment and then release them.
Feel the tension washing away.
Now take another breath in.
Tightly clench your fists.
When you've finished breathing in,
Hold just for a few seconds and release.
Notice any feelings of buzzing or throbbing in your hands or becoming very soft and relaxed.
Take another deep breath in and clench your fists again.
Hold for just a few seconds and release.
Now take a couple of nice long slow breaths.
Feel yourself slipping even deeper into a state of complete rest.
Tighten the muscles in your face by squeezing your eyes shut and clenching your lips together.
As you do,
Breathe in fully and hold it.
Now breathe out and relax all your facial muscles.
Feel your face softening.
Once more,
Breathe in deeply while you scrunch the muscles in your eyes and lips.
Now I want you to bring your awareness to the muscles in your jaw.
Deep breath in and then open your mouth as wide as you can.
Feel your jaw muscles stretching and tightening.
Now exhale and allow your mouth to gently close.
Again,
Fill your lungs with air and then open your mouth widest from the tips of your toes.
As we begin to come to a close,
Let your breath reassure you that there is a place for you.
I want you to keep these magic words with you.
Safety.
Know that you are safe.
Know that you are supported.
Know that you are protected.
Whenever you feel ready,
You can gently bring yourself back to the space around you.
Or if you're using this as a sleep aid,
It can gently drift off.
