Allow your body to sit comfortably and take some calm,
Deep breaths at your own pace.
If any outside thoughts come to mind,
Perhaps about the past or the future,
Release them and aim to keep your attention with your body and your breath.
Breathe in slowly through the nose,
Hold,
And then exhale even more slowly.
When comfortable to you,
Continue to breathe like this for the remainder of the practice.
Exhaling slowly through the nose and hold,
And exhaling even more slowly.
If it feels right for you,
Close down your eyes and let's begin.
Inhale and make a tight fist with the right hand and hold.
Exhale and release,
Releasing any tension in the hand.
Again,
Inhale and make a tight fist with the right hand and hold.
Exhale and release.
Next,
Inhale and make a muscle with your right arm,
Bringing the fist up to the shoulder and hold.
Exhale and release,
Releasing all the tension.
Again,
Inhale and make a muscle with your right arm and hold.
Exhale and release.
Next,
Inhale and make a tight fist with the left hand and hold.
Exhale and release,
Releasing all the tension in the hand.
Again,
Inhale and make a tight fist with the left hand and hold.
Exhale and release.
Inhale and make a muscle with your left arm,
Bringing the fist up to the shoulder and hold.
Focus on the tension in your arm.
Exhale and release,
Noticing any sensations that may show up.
Again,
Inhale and make a muscle with your left arm and hold.
Exhale and release.
Take a deep breath and raise your eyebrows as high as they will go and hold.
Exhale and release,
Feeling your forehead relax.
Again,
Inhale and raise your eyebrows as high as they will go and hold.
Exhale and release.
Now,
Inhale and squeeze your eyes and your lips tightly shut and hold.
Exhale and release.
Again,
Inhale and squeeze your eyes and lips tightly shut and hold.
Exhale and release.
Next,
Inhale and open the mouth wide,
Stretching the jaw and hold.
Exhale and release.
Again,
Inhale,
Opening the mouth wide and hold.
Exhale and release,
Closing the mouth but leaving the jaw relaxed.
When available to you,
Carefully inhale and tilt back your head slowly,
As far as it will comfortably go without straining.
Exhale and release.
Again,
Gently tilt back your head as far as it will comfortably go.
Exhale and release.
Now,
Inhale and pull your shoulders up towards your ears and hold.
And then exhale and release,
Allowing any tension or tightness to melt away from the shoulders.
Again,
Inhale and pull your shoulders up as high as they will go and hold.
Exhale and release,
Releasing any tension.
Inhale and pull your shoulder blades back,
Opening up your chest and hold.
Exhale and release.
Again,
Inhale and pull your shoulder blades back,
Opening up your chest and hold.
Exhale and release.
Breathe in deeply and allow your stomach and chest to fully expand on the inhale.
Exhale and release.
Again,
Breathe in,
Filling the stomach and chest.
Exhale and release.
Next,
Inhale and tighten your thighs and your glutes and hold.
Exhale and release,
Noticing the thighs relax.
Again,
Inhale and tighten your thighs and glutes and hold.
Exhale and release.
Now,
Inhale and slowly pull the toes of your right foot up towards your shin and hold the tension.
Exhale and release.
Again,
Pull the toes of your right foot up towards your shin and hold.
Exhale and release,
Noticing any sensations in the foot.
Next,
Inhale and point the toes of the right foot down,
Holding the tension.
Exhale and release.
Again,
Inhale and point the toes of the right foot down and hold.
Exhale and release.
Exhale and slowly pull the toes of your left foot up towards your shin and hold the tension.
Exhale and release.
Again,
Pull the toes of your left foot up towards your shin and hold.
Exhale and release.
Inhale and point the toes of your left foot down and hold.
Exhale and release.
Again,
Inhale and point the toes of your left foot down and hold.
Exhale and release.
Finally,
In whatever way makes sense to you,
Inhale and tighten the muscles throughout your body,
Your legs,
Arms,
Fists,
And torso as tight as you comfortably can and hold.
Exhale and release,
Releasing any tension from within the body.
Once more,
Inhale and tighten the muscles throughout the body all at once and hold.
Exhale and release.
Take some slow,
Deep breaths and notice any sensations throughout the body.
Come back to this practice anytime you are feeling tense or anxious or simply want to relax.
My name is Vili and I thank you for sitting with me.
Please stand by.
