Find a comfortable place to lie or sit in a relaxed position.
Let your body relax as much as you can.
Make any adjustments that you need to be as comfortable as possible.
Close your eyes or soften your gaze.
Feel the weight of your body as it rests on the floor.
You might notice how particular parts of your body feel as they rest against the floor.
I'm going to guide you to notice any sensations in your body as you tense each part and then relax each part.
From your toes all the way up to your head.
Start with your toes and feet.
Scrunch up all the muscles in your toes and feet as tight as you can and hold it there for a few seconds.
And then let them just flop on the floor.
Completely relax.
Now do the same with the lower legs.
Tightening the muscles there either by pointing or flexing your feet.
You might want to scrunch up your toes again as well.
Hold it all as tight as you can for a few seconds and then release it all.
Let all that tension drop away.
Now your thighs.
Tightening all those muscles in any way that you want.
Focusing all of your strength on that part of the body.
Hold.
Relax.
And release.
Let it all go.
Let the weight of your legs sink right down into the floor.
Now tighten up the muscles around your pelvis,
Your bum,
Squeezing in like you're trying to grip something right in the middle of your pelvis.
Holding it up as tight as you can.
And then letting it go.
Taking a deep breath into that whole area.
Allowing it to be spacious again and relax.
And now your tummy muscles and your mid-back.
Squeezing them in like a tube of toothpaste trying to squeeze as much out as you can.
Hold it there.
Squeeze it in.
And let it all go.
Breathe right down into your belly,
Gently opening up those muscles again and allowing them to relax and let go.
Now bring that squeezing tension into your chest,
Your shoulders,
Your upper arms.
Gripping them all together,
Pushing it all in.
Keep it going for a couple of more moments.
And then relax.
Let it go.
Let a nice expansive breath open it all up again.
Drop all the tension in that area.
Release it all into the ground.
Now your lower arms,
Wrists and hands.
Squeeze your fists.
Tense up that whole lower part of both of your arms.
Like you're holding onto something so tightly.
Just a little bit more and relax.
Gently open your fingers and let your arms rest again.
And lastly your head and face.
Screw up your face.
Tense your jaw.
Push your head down into your neck.
Allow that tension to build up for as long as you can.
A little bit longer.
And then release it all.
Open your jaw.
Let your eyebrows just gently rest on your face.
Let it all go.
If you want,
You can do one more with the whole body tensing up.
Feet,
Legs,
Pelvis,
Abdomen,
Chest,
Arms,
Hands,
Head and face.
Squeeze it all in at the same time.
All your muscles,
All your strength and release it all.
All done.
Take some deep breaths.
Notice how your body feels.
Release all tension into the floor or whatever you're sitting on.
Stay as long as you can to sense your body in this state.
