Welcome.
This relaxation will allow you to ease your mind and body into a calm and peaceful state through mindfully tensing and relaxing different body parts and noticing the sensations being tense and relaxed can create in your body and mind.
So let's begin by getting nice and comfortable.
Whether you're sitting in a chair or lying down on your bed or yoga mat,
Take a deep breath in and as you breathe out invite all your body to feel heavy and sink into the surface beneath you.
Spend a few moments focusing on your breath,
Taking deep inhales through the nose and exhaling completely through the nose.
Notice how your body feels and turn your awareness to those parts of your body that are touching the surface you are on.
Mentally acknowledge each and every body part touching the surface beneath you in your own way,
Thanking them for holding you and supporting you.
Begin with your feet and work your way up and through your body until you reach the top of your head.
I'm now going to guide you through an exercise where you will be invited to tense and relax different parts of your body.
Let us begin with your toes.
Breathe in tense your toes by pointing them away from you.
Notice where the muscles are tightening.
Hold and relax as you breathe out letting all the tightness drain away from your toes.
Now inhale,
Tensing the calf muscles by flexing your feet and pulling your toes up towards your shins.
Feel the tightness.
Hold and relax,
Breathing out and letting your feet separate and open outwards,
Releasing any tightness in your feet and calves.
Now inhale,
Tensing the muscles in your thighs by pulling up your kneecaps.
Feel the tightness in your thighs.
Hold and relax,
Exhaling,
Melting away any tension.
Be fully aware of how tension and relaxation is feeling in your body.
Now bring your awareness to your buttocks.
As you inhale,
Clench the muscles in your buttocks,
Squeezing tighter and tighter as you hold your breath.
Then breathe and relax,
Releasing all the tension and tightness in that area.
Now bring your awareness to your abdomen,
Pulling the navel towards the spine and tightening the abdominal muscles as you inhale,
Holding the breath and exhaling and relaxing,
Melting into the surface beneath you.
With your next breath,
Push your stomach out,
Expanding through the belly,
Holding,
And exhale,
Feeling your body softening and relaxing as you do so.
Shift your awareness to your arms and hands,
Clench your fists and bend your elbows.
Hold that position as you breathe in and feel the tension all the way from your fists to the shoulders.
Breathe out and relax,
Gently lowering your arms back to the surface beneath you.
Then stretch your arms out wide besides you,
Spanning your fingers and lifting your arms slightly from the floor as you breathe in.
Hold and breathe out and relax,
Lowering your arms and hands back down slowly.
Next,
Draw your shoulders up towards your ears as you breathe in.
Notice where the tension is being created.
Hold and exhale,
Releasing your shoulders and any tension you may be holding in them.
With your next breath,
Lift your head from the floor,
Bringing your chin to your chest.
Hold it here for a few seconds,
Then slowly release,
Allowing your head to ease back downwards.
Imagine it melting into a soft,
Fluffy cloud or a sponge.
Stay here,
Noticing the peace and calmness in your body,
The stillness throughout your being.
Feeling at ease with your body and breath,
Totally serene.
Now gently begin to rock your head from side to side,
Allowing any tightness to further release and pause.
With your next breath,
Widen your jaw and move it up and down from side to side,
Releasing any tension and tightness you may be holding there and relax.
Now squeeze your eyes,
Cheeks and mouth and hold.
Feel the tension in your face as you breathe in and slowly breathe out and relax,
Smoothing your face,
Easing away the tension.
Next,
Bring your awareness to your eyebrows and lift them up into your forehead.
Hold and relax,
Allowing your forehead to release any tension.
You're feeling calm and relaxed.
Feel the peace and calm oozing through your entire body,
Sending it to every part of your being.
Notice how your breath has softened and enjoy the sensations within.
Now,
Become aware of your surroundings,
Your body and your breath.
Gently guide your attention to your toes and fingers.
Begin to wiggle them.
Rotate your wrists and ankles and slowly roll your head from side to side.
Give your body a nice big stretch,
Smiling from the inside and when you feel ready,
Sit up.
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