Before we get started,
Take a few moments to get as comfortable as you possibly can while lying on your back.
Adjust your pillow to cradle the back of your head comfortably.
Let your fate relax outwards.
And let your fingers softly curl with the backs of your hands resting on the bed.
As you take this time to get comfortable start to tune into your body.
Notice the play of air on any exposed skin.
Feel the wet of any coverings on your body.
And the stuffiness of your pillow under your head.
Notice any sounds you can hear in the room and beyond.
If you haven't already,
Close your eyes.
Fully shutting out external visual distractions.
Now bring your awareness to your breathing.
See if you can notice the breath entering and leaving your nostrils as you gently breathe.
Now place one hand on your chest and the other on your belly.
And begin to tune into the rise and fall of your body below your hands as you inhale and exhale.
You Okay.
You Okay.
Now place your hands down beside your body.
Letting your fingers softly curl,
With the back of your hands resting on the bed.
Before bringing your entire attention to your feet.
You might want to wriggle your toes so that all your focus is directed down to your feet.
Then,
Fully tense all the muscles in your feet,
By curling your toes back towards your heels.
For just a few seconds,
And then let go of all the tension,
Letting the muscles in your feet fully relax.
Now move your attention up to your calves.
And tighten and tense your calf muscles for a few seconds.
And then let them go.
Now move your awareness up to your thighs.
And contract your thigh muscles for a few seconds until you can feel the tension.
Before fully softening and relaxing your upper legs.
Notice your legs and feet feeling soft,
Loose,
Warm and heavy.
Now shift your attention up to your glutes.
Squeeze and tighten your glute muscles for just a few seconds.
Feeling your pelvis and hip area tense at the same time.
And then fully release and relax all the muscles in this area.
Now gently draw your attention up to your abdomen.
And draw your tummy muscles in towards your spine for a few seconds.
Feeling your lower torso tense,
Before letting all the tightness and tension fully release.
Now bring your focus to your chest,
Embrace all the muscles in this part of your body for just a few seconds,
And then let all the tightness and tension go.
Relaxing.
Softening,
Releasing.
Letting go.
Now move your attention to your arms,
Hands and fingers.
Stiffening and tightening the whole length of your arms and forming your hands into a fist,
Hold for a few seconds.
Before fully relaxing your arms and unfurling your fingers.
Enjoying the release of tension and tightness in your arms,
Hands and fingers.
Now bring your attention to your shoulders,
Drawing them up towards your ears while drawing your chin down towards your chest.
And then let your shoulders fully relax back down and return your chin to a neutral comfortable position.
Feeling all the tightness and tension in your shoulders and neck.
Fully release and let go.
Shift your attention a little higher to your jaw.
Clamping it tightly shut for a few seconds as you purse your lips,
Before fully relaxing your jaw and lips,
Feeling all the tension release,
And your tongue soften too.
Now draw your attention even higher to your eyes.
Squeeze your eyes shut as tightly as you can for just a moment,
And then relax the eye muscles.
Noticing the area all around your eyes and the bridge of your nose,
Soften and relax too.
Releasing,
Letting go.
Now shift your attention to your brow and frown as hard as you can,
Or if that is difficult for you to do,
Lift your eyebrows up as best you can.
Before letting your brow fully and completely soften and relax.
Noticing that your whole head has become more relaxed,
Soft and heavy.
Letting go.
Completely relaxed.
Sinking deeper and deeper into a relaxed state of mind.
Releasing any remaining thoughts,
Emotions,
Tension and tightness.
Noticing the calmness throughout your entire body.
And the stillness in your mind.
If you are still awake.
Gently and slowly move one hand to your belly and the other to your brow.
And just rest in this position for a few minutes while you fully take in the stillness you have created.
Before drifting off to sleep.
