Welcome.
This is a progressive relaxation for deep renewal.
We will progressively relax our body so that we can find deep rest and restore our body,
Mind,
And heart.
I invite you to take a comfortable position lying on your back or in any posture that allows you to feel completely supported and at ease.
Begin to take a few deep releasing breaths,
Breathing in through your nose,
Releasing out through your mouth.
A few more on your own.
Begin to notice all the parts of your body that are in contact with support and allow your body to melt and to soothe into these areas so that you can feel held,
Supported,
And nurtured.
As your body becomes relaxed and grounded,
You can turn your awareness to the flow of your breath.
Notice the natural inhale and exhale happening on its own.
Perhaps you feel the belly rise and fall.
Notice the natural fall with each deep breath in and with each deep breath out.
From here,
We'll begin to notice our hands and our palms,
And I'd like you on a deep breath in to stretch through your hands and your fingers and your arms and make a gentle fist.
On the out breath,
Relax everything back down.
Twice more to squeeze the palms into a fist from the muscles of your arms to the bones and grow tighter and tighter.
As you exhale,
Let everything release.
One more with the pace of your breath to squeeze and release.
From here,
Notice the relaxation in your arms,
The release,
The flow of energy moving up and down your arms from your fingertips to your shoulders.
Let's turn our awareness now to our legs and our feet.
On your next in-breath,
I'd like you to point your toes and squeeze every muscle in your legs.
Squeeze it and release on the exhale,
Letting go.
Again,
Point your toes and squeeze every muscle in your legs,
Both left and right.
Tighten,
Tighten,
Tighten,
And let go on the exhale.
One more with the pace of your breath to squeeze and release the tension on the exhale.
Let everything release.
Notice the relaxation flowing through your feet and your legs as we have intentionally squeezed our attention,
Made space for it to release.
From this place,
We'll gently go through a gentle body scan to further renew our bodies and minds.
Simply noticing what you find without judging yourself for how you're feeling today.
As we start the top of your head,
Begin to relax your scalp and soften your forehead.
Unfurrow your forehead and spaciousness in between your third eye.
Soften the squinting muscles around your eyes,
Your cheekbones,
And your jaw.
Gently relax your teeth,
Ungrimp the clenching.
Notice your neck and your throat.
Spaciousness in your throat,
All sides of the neck.
Allow your shoulders to release away from your ears,
Inviting any remaining tension to release out your shoulders and throughout your fingertips.
Nothing to hold,
Nothing to grip here.
Invite your arms to be effortless and at ease.
Notice your chest and your upper back,
Your belly,
Your whole ribcage,
And your spine.
Your belly,
Your whole ribcage,
Moving with your breath.
Can you soften the gripping in your belly?
No need to hold here.
Gentle,
Soothing breaths help to calm,
Soothe,
And relax.
Relax your abdomen that can hold on to so much emotion.
Continue down to your hips,
Your psoas.
Invite your psoas and your inner groin to ungrip.
Your thighs and knees to be at rest.
Calves and shins,
Effortless.
Ankles,
Heels,
Soles of your feet.
The tops of your feet and your toes.
Noticing what you find in each of these body parts,
Allowing them to be held by the support of the earth,
And to be effortless by the support of your breath.
There's nothing you have to do right now.
You are invited to simply be at rest.
And perhaps now bring to mind a place that brings you deep calm and peace.
It could be a place in nature where your soul delights and recharges.
Maybe it's the forest,
The ocean,
A meadow,
Or a garden.
Perhaps it's a place you have been to before or you've seen in images.
Or maybe it's simply a place in your mind.
Wherever this place in nature is,
Bring yourself fully here.
As if you were actually in this place,
How would you feel?
What would you see?
What colors and sights would help to soothe your nervous system?
What sounds would bring great peace and ease to your ears?
What smells could calm you here?
What tastes?
And how would you feel again?
Bring in as many of your senses to activate a feeling of wholeness.
A feeling of wholeness that is always available.
It's always here within you.
And spend a few moments resting in your peaceful,
Natural environment.
I'll bring you out when it's time.
I invite you to linger here in a space of deep renewal as long as you'd like.
And know that this place is always available.
It's a breath away.
It's remembering the support of the earth underneath us,
Holding us.
It's the support of our loving presence.
And may you take whatever benefits from this session into the rest of your day or evening.
With great love,
Namaste.
