Sit or lie down in a comfortable and supported way with the spine and neutral alignment.
Soften the gaze or close the eyes.
Breathe in and out of your nose using your belly breath or your full long deep breath.
As I say each body part,
Feel the area relax.
Using your awareness first to the soles of the feet,
The toes,
The feet.
Feel them relax.
Feel the ankles relax,
The shins,
Calves,
Knees,
The front of the thighs,
The back of the thighs,
The whole pelvis.
Feel the entire lower part of the body relax and grow heavy.
Feel now the low back relax,
The abdomen,
The front of the rib cage,
The back of the rib cage,
The upper back,
The upper chest,
The shoulders all heavy to the floor.
The upper arms relax,
The elbows,
Forearms,
Wrists,
The hands,
Even the fingertips,
The arms completely relaxed.
Bring your attention again to the shoulders,
Relax them even more.
Feel the base of the neck soften,
The neck relaxes,
The muscles of the face soft,
The entire head is heavy,
The whole upper part of the body heavy to the floor.
Now feel the whole body relaxed.
Feel the whole of our body relaxed.
Now feel the entire body all at once.
Release any effort.
Exhale tension.
Feel the inhale expand into the whole body.
The exhale helps it to relax.
Feel yourself let go.
Just be here for a minute in stillness.
Play it now.
Slowly bring your attention back.
Feel your breath.
Feel the breath come and go.
And feel your body.
Gently wiggle toes and fingers.
Maybe move the head side to side.
And if it's comfortable for you,
A full body stretch.
And take your time to open the eyes.
