Let's get started by finding a comfortable position.
You can lay down or be seated,
Any way that your spine can be supported.
Allowing your hands to rest easily either by your side or in your lap.
And we'll begin just by closing your eyes.
Allowing yourself to receive an elongated breath in,
And then slowly exhale.
Again,
A deep breath in,
And gently let it out.
As you continue this type of breathing,
Feel your breath slowing.
And allow the body to begin to soften.
Together we'll move slowly through the body,
Inviting each part to soften and release.
Let's begin with the crown and the head.
In your own time,
Bring your awareness to the very top of your head.
Begin to imagine a warm,
Soft light resting there.
You might even be reminded of sunshine,
Like sunshine on your scalp.
With each breath,
Feel that light energy melting away any tensions,
And then allow it to flow.
Let it flow across your scalp,
Soothing the muscles at the back of your head.
Let your forehead smooth out,
As though any lines of thought are being gently erased.
Feel your eyes resting heavily in their sockets.
Release any strain around the corners of the eyes.
Soften your cheeks.
Invite your jaw to relax.
Even your teeth can part slightly if they're touching.
You might even find it helpful to release a little sigh out,
Like you're just letting go of some tension here.
Allow the warm light to drift down and into your neck.
With each exhale,
Allow your shoulders to drop just a little more.
Imagine your shoulders are melting,
Muscles loosening.
Allow this sensation to move down to your upper arms.
Right past your elbows,
Into the forearms.
Find your wrists loosening,
Your hands softening,
And your fingers uncurled.
Notice the weight of your hands resting without effort,
And notice the space between each one of the fingers.
Slowly return the awareness to your upper back.
With each breath in,
Imagine you're expanding the space there.
With every breath out,
Allow tension to flow away.
Invite your chest to open gently.
Find the area of the heart softening.
Breath moving more freely.
As it does,
Allow your belly to soften.
Allow the lower back to release.
Bring your focus now to your hips.
Release any tightness you might find here.
Allow the pelvis to feel heavy and grounded.
Feel the relaxation sliding down into your thighs,
Into your knees,
Into your calves,
And down into your ankles.
Where you find your legs feeling heavy,
Supported,
And still.
Bring your awareness down to the soles of your feet,
Giving yourself permission to feel any last traces of tension draining away.
Let it flow.
The arches of the feet.
The balls of the feet.
Then out through the tips of the toes.
Your whole body now relaxed,
Supported.
Allow yourself to receive a few slow breaths here,
Simply enjoying this state of ease.
