Namaste.
Lie down on your back.
You can cover yourself in case you might feel cold.
Roll your head from side to side,
Finding a nice comfortable position with your palms facing up in shavasana.
Gently closing your eyes,
Take a long,
Slow,
Deep breath in through your nostrils all the way down into your stomach.
Hold the breath for a moment and then exhale out through your mouth.
Allow your breath to carry away all stress and tension as the air floods out of your lungs.
Take another deep,
Slow breath in through your nostrils,
Filling your lungs completely.
Hold it for a moment and then exhale out from your mouth.
Again,
Emptying the lungs completely.
Feel the tension in your body begin to melt away.
Take a third deep breath in.
Hold for a moment and then exhale,
Slow,
Long,
Deep exhalation.
Feel yourself relaxing more and more deeply with each breath.
Bring your awareness to your feet and toes.
Now breathe in deeply through your nostrils and as you do,
Gradually curl your toes.
Tense the muscles in the soles of your feet.
Hold your breath just for a few seconds and release the muscles in your feet as you exhale out.
Now bring your awareness to your calf muscles.
Inhale deeply and as you do,
Point your toes up towards your knees.
Tighten the muscles.
Flex.
Hold just for a moment.
You can even point your toes.
And then as you let the muscles go limp,
Exhale slowly.
On your next deep breath in,
Tense the muscles in your thighs.
Hold for a breath and then release those muscles.
Let them relax and become loose.
On your next inhalation,
Tighten the muscles in your buttocks.
Hold this contraction for a few seconds and as you exhale,
Feel the tension leaving your buttocks,
Your muscles relaxing,
Becoming loose and comfortable.
As you take in another deep breath in,
Tighten your stomach muscles just for a moment.
As you exhale slowly,
Let the muscles relax.
Bringing your awareness up to the muscles in your back,
Inhale in deeply.
Arch your back slightly up towards the ceiling.
Tighten the muscles.
As you release your breath,
Let your muscles relax.
Gently pull your shoulders up towards your ears and squeeze the muscles as you breathe in deeply.
Once again,
As you exhale,
Relax the muscles.
Let them be loose.
Slowly scan your entire body,
Feeling the heaviness.
Enjoy the heaviness.
And as you breathe in,
Clench your fists,
Tighten all the muscles in your arms,
Squeeze the muscles,
And then stretch your fingers out.
One more time,
Make your hand into a fist and relax as you breathe.
Let your arms and your hands become loose and comfortable.
Tighten the muscles in your face by squeezing your eyes shut,
Clenching your lips together.
As you inhale in deeply,
Hold for a moment.
And as you exhale,
Relax your face.
Relax the muscles and allow your face to feel soft.
Take a deep breath in and open your mouth as wide as you can.
Feel your jaw muscles stretching and tightening.
And exhale,
Allow your mouth to gently close.
We'll take another deep breath in,
Filling your lungs completely.
Hold for a moment.
And relax as you exhale,
Releasing all the tension throughout from your body.
You are now completely relaxed from the tips of your toes to the top of your head.
Enjoy for as long as you like.
Take your time whenever you're ready.
Open your eyes.
Namaste.
