Take a moment now to get comfortable just lying on the floor.
Let your arms just rest gently on the ground by your side and let your feet relax by uncrossing them and letting them flop out to the side.
Gently close your eyes over.
Just feel the weight of your body as it rests on the floor.
And you might notice particular parts of your body and how they feel against the floor.
Now through this meditation I'm going to guide you to notice any sensations in your body as you tense each part and then relax each part.
So let your attention focus now as I guide you through tensing and relaxing each part of your body from your toes all the way up to your head.
So starting with your toes and feet,
Scrunch up all the muscles in your toes and the whole of your feet as tight as you can and just hold it there for a few seconds tightening and tightening all of those muscles and then just let them flop on the floor and completely relax.
So let's do this again tense up all of your toes and your feet just as much as you can really really tight so tightening up and scrunching up all those muscles and then just letting them flop on the floor.
Now we're going to repeat this step now for all the other different parts of our body.
So let's move now up to our calves and shins.
So tightening that lower leg both of your lower leg area tightening the calves and the shins and also your toes and feet as well if you want so tightening those muscles really really tight tensing them up hold and then relax just let them flop again repeating that same area your calves and your shins tight tight tight all of those muscles tensing them up and flop let them relax and now your upper legs so the front of your legs the back of your legs your whole thigh area scrunching all of your upper legs and you can do your lower legs and feet and toes as well but really focusing on the top of your legs tight tight tight hold and let go relax and really feel your body just flop as you let those muscles relax tightening again tight tight tight all of your legs really tensing it up and relax and now moving to your hip and pelvis area and even your bottom area so tightening your bottom muscles or your hips and your whole pelvic area tightening tight and tight really tensing and relax so again tensing all of those muscles and your bottom and your hips your whole pelvic area tightening and relax and now tightening your tummy area really engaging those tummy muscles tight and tighten you might even pull your tummy right down deep into the floor so tight tight really tensing and relax for tightening your tummy muscles again really pulling your tummy down and tightening hold hold and relax now with your chest and back area we're going to tighten that whole upper back area and the middle back as well and your chest area so seeing if you can really tighten any muscles in that area you may even squish your arms into your body really tightening tensing that area up and then relax just letting it flop and again your chest and back area tightening tight tight and relax and now with your arms so tightening your arms your upper arms your lower arms you might even put your arms right out in front of you or squish them right into your body whatever you need to do to really tighten your arm area tight tight tight and relax again tensing that whole area up tensing your upper arm your lower arm tensing and also your hands and now tightening your hands and your fingers really tensing that whole area and relax moving now to your whole shoulder area so tightening your shoulder muscles and you might also include your upper back with that and even your upper arms so tightening tensing in those shoulders and your upper back area really pulling those muscles pulling your arms in and really tightening those muscles tight tight hold and relax now tensing your face so your whole face so you might scrunch up all your facial muscles and make a silly face really making it all scrunched up really tensing and relax let go and again tensing your face scrunching it right up see if you can use every single muscle in your face to tighten and scrunch it all up tight tight and relax just let it go relax just let it go now let's tense the whole body up all at once so use all of your muscles for a couple of seconds all of them tight so really tense every single muscle in your whole body from your toes feet legs your hips lower back tummy chest upper back upper arms lower arms hands shoulders face and your head all tense and relax just let your body just flop into the floor and doing that again your whole body tensing it all at once so all your muscles are tensed up hold and relax so just notice how you feel in your body now notice any body sensations and just spend a few moments now just feeling that relaxation and noticing your breathing and your body sensations as you lie on the floor so You
