As comfortable as possible.
So we're going to consciously sit comfortably.
At home you can do this one lying down.
You don't have to sit up for this one.
This can be used as a relaxation as well as meditation.
So we're going to begin by sitting up comfortably or lying down comfortably and we're going to begin with tuning into the feet.
Make sure feet are comfortable.
Soften your shoulders,
Relax your jaw,
Relax your tongue and we're going to then begin making feasts with hands.
So we're going to create a tight feast with hands and hold it for a couple of breaths.
And on your third exhale,
Big exhale with side breath and release.
Don't be shy.
This is the place to let go.
Okay we're going to now with next round we're going to continue holding on to the feast again.
Create the feast with your hands.
You can even put your thumbs in to create a tighter feast.
And then begin tightening muscles of your arms and we're going to now lift the shoulders up a little bit.
Okay so the muscles of whole arms and shoulders are really tight now.
Couple of breaths here.
Notice how it feels in the body.
And on your third big exhale,
Release with that ah.
Excellent.
Tune into the sensation you have created in your arms.
Now we're going to begin by again creating feast with hands,
Tightening muscles of the arms,
Lifting the shoulders up.
This time we're going to engage abdominals.
Gently pull your abdominals in.
See if you can contract your rib cage a little bit.
So we're going to really tighten the torso as well.
Couple of breaths here.
And big exhale and relax.
So now next round we're going to add legs into this practice.
So let's begin by tightening the wrist,
Your fist with your hands,
Your muscles of your arms,
Your shoulders,
Your torso and then squeezing your toes in your shoes and see if you can engage muscles of your feet as well.
Really imagine these are tense areas.
And then on your exhale,
Release.
Now we're going to even go a little bit further so you know what to do with arms and shoulders and torso.
So let's start there.
Tightening the muscles of your feet,
Your toes and begin engaging your calf muscles,
Your thighs,
Your glutes.
Really tighten the whole body now.
And couple of breaths here.
And then big exhale and release.
Consciously relax.
And one more last time.
This time we are going to crunch up the face and eyes as well.
So with your arms,
Legs,
Torso,
Squeezing your eyes,
Squeezing your mouth,
Tighten up your face.
We're going to do this for a couple of breaths.
And then on exhale,
Release.
And now we're going to stay with this feeling of comfort and relaxation which you have created,
Consciously created at this moment.
And we're going to kind of like a conscious awareness is going to move into whole body now.
So begin tuning into your legs and notice the feeling you have created here.
Notice the sensation of relaxation here.
Notice your torso,
Your shoulders,
Your arms.
Tune into your back,
Tune into your whole face.
And notice any softening,
Any letting go is happening at this moment.
Stay tuned with any sensations.
Keep moving awareness in your whole body,
Noticing these sensations in the body.
And see if body allows you to soften and let go a little bit more.
With your awareness,
Letting go of any held tension,
Any tight muscles,
Soften and relax.
And then gently tuning into your surroundings.
Very gently begin bringing movements back in your body and whenever you're ready,
Gently opening your eyes.
