Deep relaxation with Sumati Steinberg.
Lie down on your back in a comfortable position,
On your bed or in a recliner.
Have your legs hip distance apart with your arms at your side,
Not touching your body.
Palms up.
Make any adjustments so that you are comfortable.
Begin by bringing your attention to your right leg.
Stretch your right leg away from your body.
Bend your toes,
Tighten the muscles in your right leg and raise it up slightly off the bed.
Squeeze the muscles tighter,
Tighter,
A little bit tighter and release,
Allowing your leg to drop to the bed.
Roll it from side to side and let it be.
Bring your attention to your left leg.
Stretch your left leg away from your body.
Spread your toes,
Tighten the muscles in your left leg and raise it up slightly off the bed.
Squeeze the muscles tighter,
Tighter,
A little bit tighter and release,
Allowing your leg to drop to the bed.
Roll it from side to side and let it be.
Bring your attention to your buttocks muscles.
Tighten your muscles,
Raising your hips up off the bed.
Tighten,
Tighten,
Tighten and release.
Move your hips from side to side and let them be.
Bring your attention to your right arm.
Get your right arm away from your body.
Spread your fingers.
Make a fist,
Tighten the muscles in your right arm and raise it slightly up off the bed.
Squeeze the muscles tighter,
Tighter,
A little bit tighter and release,
Allowing your arm to drop to the bed.
Roll it from side to side and let it be.
Bring your attention to your left arm.
Stretch your left arm away from your body.
Spread your fingers.
Make a fist.
Tighten the muscles in your left arm and raise it slightly up off the bed.
Squeeze the muscles tighter,
Tighter,
A little bit tighter and release,
Allowing your arm to drop to the bed.
Roll it from side to side and let it be.
Breathe air into your abdomen,
Expanding your abdomen like a balloon.
Breathe in more air,
More air,
A little more air.
Open your mouth and release.
Breathe air into your lungs and the chest,
Expanding the chest,
Breathing in more air,
More air,
A little more air.
Open the mouth and release.
Bring your attention to your shoulders.
Stretch your shoulders down towards your feet and release.
Bring your shoulders together in front of your chest and release.
Bring your shoulders together behind your back and release.
Roll the shoulders up towards your ears and release.
Roll your neck from side to side once or twice,
Releasing any tension in your neck.
Bring your attention to your facial muscles.
Stretch your facial muscles.
Open your mouth wide.
Stick out your tongue.
Open your eyes wide and raise your eyebrows,
Looking up and release.
Tense all the muscles of your face by squeezing them together towards your nose.
Purse the lips and squeeze the eyes shut.
Release.
Make any minor adjustments to your body so that you'll be comfortable and tell yourself to stay awake and be still for the remainder of the deep relaxation.
Now we are going to scan your body from feet to head,
Asking it to relax.
Bring your attention to your feet.
Relax the toes.
Relax the tops of the feet.
Relax the soles.
Relax your ankles.
Relax your calves.
Relax your shins.
Relax the knees.
Relax the front of your thighs and the backs of your thighs.
Relax your buttocks,
Your hips,
And your pelvic muscles.
Relax your lower abdomen and lower back.
Relax your upper abdomen and mid-back.
Relax your chest and upper back.
Bring the awareness to the fingertips.
Relax the fingers.
Relax the palms.
Relax the backs of the hands.
Relax the wrists,
Forearms,
The elbows.
Relax the upper arms.
Relax the shoulders.
Relax the front of the neck,
The side of the neck,
And the back of the neck.
Relax the jaws,
The cheeks,
And the lips.
Relax the bridge of the nose,
The eyes,
The eyebrows.
Relax the temples and the forehead.
Relax the sides of the head,
The back of the head,
And the top of the head,
Allowing any remaining tension to leave the body.
Bring your attention to the entire body,
Enjoying the feeling of relaxation.
Bring your attention to the breath.
Focus on the breath entering and leaving the body without controlling or changing it.
Relax and Bring your attention to the thoughts in the mind.
Watch the thoughts without getting involved with them.
Think of the thoughts as if they were clouds moving through the sky.
Be a witness.
Don't get involved.
Don't get involved.
Don't get involved.
Bring your attention to the feeling of relaxation.
Bring your attention to the feeling of peace within.
Bring your attention to the feeling of peace within.
Bring your attention to the feeling of relaxation.
Now bring your attention back to your breath.
Slowly increase the volume of your inhalations and exhalations,
Breathing in more deeply,
Breathing in oxygen and waking up your entire body.
Bring your attention to your body.
Begin moving the toes and the fingers.
Move the hands and the feet.
Move the arms and the legs.
And finally,
Stretching in any way that's comfortable for you.
When you're fully awake,
Get up slowly and face the day with a renewed sense of deep relaxation.
