Go ahead and lay yourself down on your bed or your yoga mat.
Let's prepare yourself for the deep relaxation technique.
As you lie down,
Stretch your arms and legs out wide and reach wide as far as you can.
Give yourself a good stretch and release.
Again,
Reach your arms out and fingertips,
Legs,
Toes and crown of your head all the way out and expand yourself.
And release.
Now,
Let your arms relax to your side of the body,
Releasing your legs and feet slightly wider than the hips.
Releasing any tension in the body.
Allow yourself to come back to the center,
Feeling your weight as you sink into the earth.
Gently close your eyelids and,
If you will,
Blending just your ears to my voice as I guide you into the deep relaxation technique.
Let us make ourselves comfortable and relax completely.
Adopt the most comfortable position for yourself.
Slowly bring your awareness to the tip of the toes.
Feel your toes and relax them nicely.
Sensitize the soles and relax.
Relax your feet.
Loosen the ankle joints.
Relax your calf muscles.
Sinking deeper and deeper into the earth.
Slightly pull up the kneecaps and release and relax.
Relax your thigh muscles,
Buttock muscles.
Loosen the hip joints and relax all the small muscles around the pelvic region and the waist region.
Totally relax your lower part of the body.
From the waist to the toes,
The whole lower portion of the body is nicely relaxed.
Now gently bring your awareness to the abdominal region and observe the abdominal movement for a while.
You can feel the random movement of your abdominal muscles.
And relax your abdominal muscles.
Gently bring your awareness on your lower back.
Relaxing and releasing your lower back and loosening all the joints one by one.
Each and every vertebral.
Try to relax them one by one.
Allowing yourself to fall deeper and deeper.
Now try to relax your middle back,
Shoulder blades and upper back muscles.
Totally relax.
Slowly relax your shoulder blades,
Shoulder joints and chest.
Relax your biceps and triceps muscles.
Relax your elbow joints.
Relax forearm muscles,
Wrist joints,
Palms and fingers of your hand.
The whole middle portion of your body,
Nicely relaxed.
Slowly bring your awareness to your head region.
Relaxing and releasing all of the small muscles around your neck.
Relax your chin.
Relax your cheek muscles.
Relax your upper lips and lower lips.
Upper jaw and lower jaw.
Collapse your tongue.
As you breathe in,
Feel the cool air entering through your nose down to the lungs.
As you breathe out,
Feel the warm air coming out through your nose.
Observe for a few seconds and relax your nose.
Now slowly relax your eyeballs.
Feel the heaviness of your eyeballs and relax them.
Relax your eyelids,
Eyebrows,
Relax them beautifully.
Relax your forehead muscles.
Try to relax completely.
Totally relax.
Now relax your temple muscles,
Ears,
The side of the head,
Back of the head and the crown of the head.
Relax them nicely.
Relax your whole head region.
Totally relax.
From the toes to the head,
The whole body is nicely relaxed.
Slowly come back to the body consciousness.
Breathe in deep and breathe out.
One more deep inhalation.
And one more long exhalation all the way out.
You can either stay here longer or gently move your whole body a little.
Slowly bring your legs together,
The hands by the side of your body.
Turn right and slowly come to the sitting position.
Take your time.
Maintain the silence.
Maintain relaxation.
One more deep inhalation.
And one more long exhalation.
Namaste.
