We'll begin lying down on our backs in a comfortable position.
So take a moment to just make sure that you're completely comfortable.
If you need to cover up with a blanket or place a piece of fabric over your eyes,
Those of us with low back sensitivity might want to place a pillow or a rolled up blanket underneath the knees.
It might feel nice to let the palms face up and let the heels be a little bit wider than the hips with the toes flopping open to the sides.
And we'll just start with three slow cleansing breaths.
When you're ready,
Taking a deep breath in through the nose,
Filling up the space of the belly and an open mouth exhale.
Again,
From the nose all the way down into the pit of the belly expanding like a balloon.
Open the body as you open the mouth to exhale.
And one more time on your own,
Slow complete breath in.
And when it feels right for you,
That open mouth exhale and settling of the body into the ground.
And just see if you can stay with my voice as we go and relax the different parts of the body one by one.
Starting with the feet,
You'll just repeat to yourself mentally.
I am relaxing my toes.
I am relaxing my toes.
My toes are relaxed.
I am relaxing my feet.
I am relaxing my feet.
My feet are relaxed.
I am relaxing my ankle.
I am relaxing my ankle.
My ankles are relaxed.
I am relaxing my calves.
I am relaxing my calves.
My calves are relaxed.
I am relaxing my knees.
I am relaxing my knees.
My knees are relaxed.
I am relaxing my thighs.
I am relaxing my thighs.
My thighs are relaxed.
I am relaxing my buttocks.
I am relaxing my buttocks.
My buttocks are completely relaxed.
I am relaxing my belly.
I am relaxing my belly.
My belly is relaxed.
I am relaxing my lower back.
I am relaxing my lower back.
My lower back is relaxing.
My lower back is relaxed.
I am relaxing my middle and upper back.
I am relaxing my middle and upper back.
My mid and upper back are relaxed.
I am relaxing my chest.
I am relaxing my chest.
My chest is relaxed.
I am relaxing my shoulders.
I am relaxing my shoulders.
My shoulders are relaxing.
My shoulders are completely relaxed.
I am relaxing my upper arms.
I am relaxing my upper arms.
My upper arms are relaxed.
I am relaxing my elbows.
I am relaxing my elbows.
My elbows are relaxed.
I am relaxing my forearms.
I am relaxing my forearms.
My forearms are relaxed.
I am relaxing my wrists.
I am relaxing my wrists.
My wrists are relaxed.
I am relaxing my hands.
I am relaxing my palms,
Fingers,
Knuckles,
All the way to the fingertips.
My hands are relaxed.
I am relaxing my neck.
I am relaxing my neck.
All the muscles in the back of my neck are relaxing.
My neck is relaxed.
I am relaxing my face.
I am relaxing my face.
My jaw,
Lips,
Tongue,
Gums,
Nose,
Cheeks,
Eyelids,
Eyeballs,
Eye sockets.
Eyebrows,
Forehead,
Temples are relaxed.
I am relaxing my ears.
I am relaxing my ears.
The skin in front of my ears,
Behind my ears,
My ears all the way to the inner ear are relaxed.
I am relaxing my scalp.
I am relaxing my scalp.
My scalp is relaxed.
I am relaxing my brain.
I am relaxing my brain.
My brain is relaxing.
My brain is relaxing.
My brain is completely relaxed.
