Take some time to get comfortable wherever you're laying down.
Wiggle around and choose the best position for your body to rest and relax.
Most commonly,
This is your back,
But choose the position that works best for you.
Once you're comfortable,
Close your eyes.
We will now go through a short body scan and relaxation technique.
At each body part,
Notice any sensations you feel.
Is there any pain or tension?
An itch?
Then we will tense the muscles for three seconds,
Release and relax.
Let's begin at our toes and feet.
Spend a moment focusing on this area of your body.
Now go ahead and tense the muscles in your toes and feet for three,
Two,
One and relax.
Next we will move to our legs,
From our ankles all the way to our hips.
Spend a moment focusing on this area of your body.
Now go ahead and tense the muscles in your legs for three,
Two,
One and relax.
Now we will move to our torso,
From our hips to our chest.
Spend a moment focusing on this area of your body.
Now go ahead and tense the muscles in your torso for three,
Two,
One and relax.
Next we will move to our arms,
Shoulders and hands.
Spend a moment focusing on this area of your body.
Now go ahead and tense the muscles in your arms,
Shoulders and hands for three,
Two,
One and relax.
Lastly we will move to the muscles in our face.
Spend a moment focusing on this area of your body.
Now go ahead and tense the muscles in your face,
Sort of squishing everything together for three,
Two,
One and relax.
Wonderful job.
Allow your body to fully relax into the surface you're laying on.
Take nice deep breaths,
But don't focus so much on the rhythm of your breathing.
Just breathe in a way that feels natural to you.
Now that your body is relaxed,
It's time to relax the mind.
Often after a long day,
We may find it difficult to stop ruminating thoughts,
What-ifs and to-do lists from playing in our minds.
This is normal and it's okay.
If any thoughts come up for you,
Simply acknowledge them and let them pass without following them.
Let's take a deep breath together.
In your mind's eye,
Visualize a white puffy cloud all around you.
It is soft,
Comforting and inviting.
It smells like fresh dew on a spring morning.
As you breathe,
This cloud gently embraces you,
Lifting you and cradling you.
You are weightless on this cloud,
Carried by the warmth and gentleness of the sky.
As you relax into the cloud,
Its pillowy softness comforting you,
Your mind begins to rest.
There are no racing thoughts here.
No rumination.
And no to-do lists.
Laying in this cloud,
You begin to notice that it radiates a gentle warmth and glow.
This glow begins to fill your body with light and peace,
And a sense of calm follows.
For every inhale,
The warmth fills your heart and mind.
With every exhale,
The soft cloud drains your tension and worries.
Be in this moment for several breaths,
Allowing your tension to drain into the pillowy cloud.
Be in this moment and allow your mind to slow.
Be in this moment as you gently drift off to sleep.
