Welcome.
You have made a great decision to focus on yourself for the next seven minutes.
We'll spend this time helping you get in a state of deep relaxation.
Let's begin by getting comfortable.
It is recommended that you lie down with your face up and hands in a comfortable position.
Before we begin we will start with three deep breaths.
We will inhale to the count of four and exhale through the mouth with a sigh on the count of four.
Get comfortable.
First exhale all the air out of your lungs.
Now inhale to the count of four.
One,
Two,
Three,
Four.
Now to the count of four,
Sigh out the breath.
One,
Two,
Three,
Four.
You're doing great.
Now let's do it again.
On the count of four.
One,
Two,
Three,
Four.
Hold it in and again to the count of four,
Sigh it out.
One,
Two,
Three,
Four.
Now do the last one on your own.
You're doing great.
We are now going to spend the next five minutes focusing on body relaxation.
I will walk you through relaxing each and every part of your body.
As I'm talking just imagine that part of the body relaxing,
Letting go and being enveloped in warmth.
Many people imagine a light or a color in that part of the body but do what feels right to you.
We will start with the bottom of your feet.
Imagine the bottom of the feet from the heels to the toe getting relaxed.
Now focus on each toe of your feet,
Letting go of any tension,
Giving yourself permission to just be.
Let the relaxation go up your ankle.
Now you're surrounded by a relaxing warmth all around your ankle and your entire feet.
Let this go up your calves.
There is so much tension and stress in the calves.
Let it all go.
Let them just fall and the relaxation goes up your knees,
Up your thighs.
Imagine the inner thighs relaxing and getting warm.
Imagine the outer thighs relaxing and getting warm.
Your entire leg from your toes up to your thighs is completely relaxed.
Now imagine the relaxation traveling up your butt.
There is so much tension we hold unknowingly in our butts.
Let them unclench.
Now focus on your lower abdomen.
Feel the warmth.
Let it travel up your navel to your upper waist all the way through your heart.
Let it go up the throat and into both arms.
Let the muscles of the arms relax.
Let it travel down your wrist to each finger of your hand.
Just let your fingers fall.
Now imagine your throat relaxing.
You will now focus on your face.
Relax your mouth.
Let the lips touch lightly and the tongue lightly touch the roof of the mouth.
Relax your cheeks.
Relax your eyes.
Relax your forehead.
If needed just move your eyebrows a couple of times and just let them fall.
Your entire face is now relaxed.
Now relax the crown of your head.
Let yourself feel the relaxation from the toes of your feet all the way up to the crown of your head.
You are now in a state of deep relaxation.
If you wish to stay in this state just focus on the breath coming in through your nose and going out through your nose.
Just keep breathing normally.
Notice how the breath coming in is colder than the breath going out.
Feel the breath touching the roof of your nose and sometimes the roof of your mouth and feel it filling your nose with warmth as you exhale.
Anytime your thoughts wander you can bring your attention back to this breath.
You can also bring the attention back to your face and consciously relax every muscle of the face.
