In this practice,
We'll be getting into relaxation,
Which is a really nice way to feel better and,
Over time,
To kind of reset your own relaxation inner thermostat so that you're more able to stay in a nice relaxed place in an ongoing way,
Even when you're dealing with difficulties.
In this practice,
We'll do first start by exhaling and longer than inhaling because the parasympathetic wing of the nervous system handles exhaling.
Then I'll take you through a practice of what's called progressive relaxation,
Starting with your feet moving up to your head.
Then we'll draw attention to your body really slowing down,
Your breath slowing,
Quality of tranquility just spreading inside you.
And we'll finish with a real awareness of this sweet spot where you're both relaxed and alert and very present.
To begin with,
Begin aware of your breathing,
Inhaling and exhaling,
Making sure that your exhalation is longer than your inhalation.
And a nice way to do that is by doing a little count and making sure that you're exhaling twice as long as you're inhaling.
For example,
If I were to do it,
And you can do it with me right now,
It would be inhaling two,
Three,
Exhaling one,
Two,
Three,
Four,
Five,
Six.
And already beginning to notice changes as you engage the parasympathetic wing of your nervous system through this relaxing practice of lengthening the exhalation.
But now we'll shift into the second way of relaxing here,
Which is progressive relaxation of the parts of your body.
Here we go.
Relax your left foot.
Relaxing your right foot.
Relaxing your left knee.
Relaxing your right knee.
Relaxing your left hip.
Relaxing your right hip.
Relaxing your stomach.
Relaxing your lower back and your sides.
Relaxing your chest.
Relaxing your upper back.
Relaxing your shoulders.
Relaxing your throat and neck.
Relaxing your jaw,
Both sides of your face,
And relaxing your tongue and eyes and forehead.
And relax the sides and top of your head as well.
And relaxing your mind and all the thoughts within it,
Letting your body altogether become increasingly tranquil while remaining alert as your body and mind become increasingly relaxed,
Tranquil,
And peaceful.
Enjoying this experience of relaxation and letting it sink in.
And then,
As we gradually transition out of this practice,
Knowing you can come back here again.
This place of relaxation and knowing as well that even as we shift out of this practice and start to engage thinking more and perhaps being a little more active in your body,
Moving it slightly,
Moving your feet on the floor,
Your hands on your thighs,
Eyes opening,
Coming out of this practice knowing that you can remain quite relaxed even as you participate in life in enjoyable ways.
A hot bath or your cat snuggled in your lap or your grandson,
Or making art,
Making music,
Cuddling,
Hanging out with friends,
Sitting under the night sky,
Waking up early in the morning to see the sun rise,
Arranging some flowers,
Simply looking at a flower.
Whatever your form of relaxation,
That's the one.
That's the best one of all.
