Now it's time to relax.
Thank you for joining me.
My name is Dr.
Connor Logan.
I'm a doctor of acupuncture and oriental medicine.
And the music.
.
.
Is from composer Trevor Wayne Howard.
Let's begin.
By finding a comfortable position.
You may sit in a chair with your feet resting gently on the floor.
Or lie on your back.
Allow your hands to rest comfortably.
There is nowhere else you need to be right now.
Nothing you need to solve.
Nothing you need to fix.
For these next few minutes,
Simply give yourself permission to be here.
Take a slow breath in through your nose.
And gently exhale through your mouth.
Slowly breathing in.
And slowly breathing out.
One more time.
A long,
Comfortable breath in.
And an easy breath out.
Allow your breathing to settle into a natural rhythm.
No need to force anything.
Simply noticing each inhale.
And each exhale.
As you breathe in,
Imagine creating a little more space inside your body.
As you breathe out,
Imagine releasing a little more tension.
Breathing in calm.
Breathing out effort.
Breathing in ease.
Breathing out what you no longer need to carry.
Now.
Bring awareness to the top of your head.
Notice your scalp.
See if you can allow the muscles there to soften.
Many people carry tension in places they don't realize.
Simply invite the scalp.
To relax.
Bring your attention to your forehead.
Let it smooth out.
As though warm sunlight is gently resting there.
Allow the space between your eyebrows to soften.
Let your eyes become heavy and relaxed.
The tiny muscles around your eyes can rest now.
Your eyes have done enough.
For right now.
Allow your cheeks to soften,
Your jaw to unclench.
Perhaps even leaving a small space between your teeth.
Let your tongue rest comfortably inside your mouth.
Notice how much easier your face feels when it isn't working.
Now.
Bring your attention to your neck.
Imagine the muscles along the front and back of your neck gently releasing.
Allow your throat to soften.
Your shoulders can begin to drop.
Many of us carry the weight of our days in our shoulders.
For just this moment.
You don't have to carry anything.
Feel your shoulders melting down.
Heavy.
Loose.
Relaxed.
Bring your awareness into your upper arms,
Your elbows.
Your forearms.
Your wrists.
Your hands.
Notice any sensations without needing to change them.
And then.
.
.
Imagine a wave of relaxation flowing all the way down both arms.
Into your palms.
Into every finger.
Let your hands become pleasantly heavy.
Comfortably still.
Now,
Bring your attention to your chest.
Notice the gentle movement of your breath.
The Rise.
The fall.
Nothing to control.
Nothing to force.
Just.
Breathing.
Allow the muscles around your ribs to soften.
Allow your heart area to feel open and relaxed.
Bring your attention into your upper back.
And then your middle back.
And your lower back.
Imagine warm water slowly flowing through those muscles.
Washing away any tightness,
Any gripping,
Any effort.
With each exhale,
Your back becomes a little softer.
A little heavier.
A little more.
Relaxed.
Now let's move the awareness into your stomach.
Many people hold tension here without realizing it.
And see if you can let your belly relax completely.
No holding.
No bracing.
Allow your abdomen to rise naturally as you breathe.
And fall naturally as you exhale.
Let the whole center of your body soften.
Now move your awareness from your belly.
To your hips.
These large muscles around your hips often work hard all day.
Invite them to rest.
Imagine them becoming heavy and loose.
Supported completely by the surface beneath you.
Bring your attention.
To your thighs.
The front of your thighs.
The backs of your thighs.
Allow them to soften.
Let gravity do the work.
Feel the weight of your legs sinking down.
Relaxing more with every breath.
Now.
Move your awareness to your knees,
Your calves.
Your ankles.
The tops and bottoms of your feet and your toes.
Notice any tightness,
Sensations.
And simply allow them to be there.
These sensations.
Without judgment.
Without resistance.
Imagine relaxation flowing down from your knees,
Through your calves and ankles,
And out through your feet.
Now.
Take a moment to notice your whole body.
From the top of your head to the tips of your toes.
Notice how the body feels compared to when you began.
Perhaps a little calmer.
A little heavier.
A little more peaceful.
Notice your breathing.
Slower Easy.
Natural.
Imagine each inhale bringing calm throughout your body.
And each exhale carrying away tension.
For the next few moments,
Simply rest here in stillness.
Breathing in.
.
.
Breathing out.
As we begin to finish,
Bring a little awareness back into the area around you.
Notice the surface supporting you.
Notice the air on your skin.
Notice any sounds nearby.
Take a slightly deeper breath in.
And a long,
Comfortable breath out.
Gently wiggle your fingers and your toes.
Perhaps rolling your shoulders,
And when you're ready,
Slowly open your eyes.
Welcome to the rest of your day.
Smile and say hello to those that you meet.
Look forward when you're walking.
And enjoy the feelings that a relaxed mind exudes.
