Basic relaxation.
Make sure that you're lying down,
That you're comfortable and just let the body loosen and soften,
Settling into the mattress or the floor wherever you are.
Begin to breathe through the nose and let the eyes softly close.
Relax the mouth,
The lips are soft,
The teeth just slightly parted and the tongue resting gently against the roof of the mouth.
Then we're going to check through the body,
Just working our way through,
Scanning for tension and effortlessly letting it go,
Starting with the feet.
The feet are soft and relaxed,
The soles of the feet relaxed,
The toes are relaxed,
The tops of the feet relaxed,
The ankles relaxed,
The calves are soft,
Gently pressing into the bed relaxed,
The knees are soft,
Big muscles at the front of the thighs relax,
Allowing the knee caps to sink and settle,
The backs of the thighs are soft,
The buttocks and the hips soft and relaxed,
The legs feel heavy,
Sinking into the mattress soft and relaxed.
We bring the awareness to the belly,
As we breathe we feel the belly rise and as we exhale the belly sinks.
There's no effort,
Just a natural movement,
A gentle lift and a gentle fall,
The muscles of the belly soft and relaxed,
The lower back's relaxed,
We can feel it's supported by the mattress,
Able to spread and settle.
We bring the awareness to the hands,
The hands are soft,
The fingers curl gently towards the palm,
There's no tension,
No holding,
No tightness,
Just soft and heavy.
The forearms are relaxed,
The elbows soft and the upper arms relaxed,
The muscles across the front of the chest ease and soften and relax,
The upper back relaxes,
The shoulder blades broaden and the shoulders ease down away from the ears,
The neck and the throat relax,
The jaw is soft,
The mouth is soft,
The small muscles around the eyes relax,
Allowing the eyes to sink back into the head,
The forehead is smooth,
The space between the eyebrows soft,
Relaxed.
We feel the skin over the scalp and the back of the head,
Settling and relaxing,
The whole of the body completely relaxed.
