Your body has been holding stress all day.
If you don't give your body a signal to release.
It just keeps holding This session is dead city now.
Settle in,
Lean down,
Close your eyes.
It starts bringing your attention to your breath.
Not changing it,
Just noticing it.
The cool air moving in through your nose.
The warmth leaving.
In.
.
.
And out.
Good,
Now I want you to notice where your body meets the surface beneath you.
The back of your head,
Your shoulder blades,
Your lower back,
Your hips,
The backs of your feel the way of your body being held.
By the floor,
The mat.
Whatever is underneath you.
You don't have to hold yourself up right now.
You are being supported.
With your next exhale,
Let yourself sink just a little more.
1% heavier 1% softer You don't need to force relaxation.
Just stop holding tension you don't need Now bring your awareness to your jaw.
This is where so many of us hold this trance without realizing it.
Clenched teeth,
Tight jaw,
Tongue pressed to the roof of the mouth.
Notice what your jaw is doing right now.
Is it light?
Is it slightly clinched.
When your neck exhales,
Let your jaw go with leg.
Let your bottom teeth separate from your top teeth.
Let your tongue rest heavy in your mouth for three deep slow breaths.
Moving down to your neck.
The muscles here have been holding your head up all day.
Right now imagine those muscles are slowly unthreading like loosening a screw One turn at a time,
With each exhale your neck softens a little more.
For 3 long deep breaths.
Now your shoulders.
If you are like most people,
Your shoulders are probably sitting slightly higher than they need to be.
Just notice where they are.
On your next exhales let them drop just a millimeter and on the next exhales another millimeter for 3 deep slow breaths.
Bring your attention to your chest.
Notice if there is any tightness here,
Any holding,
Any bracing.
You don't need to analyze it or figure out why,
Just notice it.
With each breath.
Imagine your chest softening from the inside out,
Just allowing your ribcage expanding a little more freely for 4 deep and slow breaths.
Now scan down through your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
Notice any area that feels tight or held.
On your next exhales,
Let your hand open.
Let your fingers uncurl.
You might not have even realized it,
They were clinched.
Just let them rest for the next 4 deep slow breaths.
Now bring your awareness to your belly.
We hold a lot here.
Stress,
Worry,
The constant low-level tension of just getting through the day.
See if you can let your belly soften with each exhale.
Not sucking in,
Not pushing out.
Just allowing like a clenched fist is slowly opening for the next 4 deep slow breaths.
You moving to your hips and pelvis.
This area holds tension from sitting,
From standing.
From bracing against the ground all day.
Just notice what you feel here.
On each exhale,
Let your hips release a little more.
Let your pelvis feel heavy.
You are not holding anything up anymore.
For 4 deep and slow breaths.
Now scanning down through your legs,
Thighs,
Knees,
Calves,
Shins,
Notice any holding.
Any tension you didn't realize you were carrying?
On your next exhale,
Let your legs feel heavy,
Let them sink into the surface beneath you.
All the way down to your ankles,
Your heels,
Your feet.
For forward,
Deep,
Slow breaths.
And finally your toes.
Let them uncurl.
Let them spread just slightly,
The smallest muscles in your body.
Finally getting permission to let go for 4 deep slow breaths.
Now I want you to do one full sweep of your body from the top of your head to the tips of your toes.
Not a detailed scan this time Just a quick check in.
Head,
Neck,
Shoulders.
Arms,
Chest,
Belly,
Hips,
Legs,
Feet.
For 5 deep and slow breaths.
Notice if anything feels different from when we started.
You Maybe your body feels heavier.
Maybe you notice warmth or tingling in places that were tight before.
Your body knows what release feels like.
That's the important thing.
No rush.
There is nowhere to be.
Just a biologist speaking to your nervous system.
When you are ready start to bring some small movements back.
Wiggle your fingers and toes.
Maybe a gentle stretch.
Whatever feels good.
Take your time coming back.
There is no rush.
If this session was helpful.
You can save it to use whenever you feel the need.
Stay calm,
You've got this.
