Take a moment to get comfortable.
Whether sitting or standing, let your body settle and rest naturally.
Gently close your eyes or soften your gaze.
Take a deep breath in and out.
Let's begin.
Release any tension in your forehead, eyes, or jaw.
As you exhale, let your forehead smooth, your eyes relax, and your jaw soften.
Now move your focus to your neck and shoulders.
We often carry stress here.
Breathe in deeply, and as you exhale, let your shoulders drop and your neck relax.
Shift your awareness to your chest and stomach.
Feel the gentle rise and fall of your breath.
With each exhale, let go of any tightness or tension you might be holding here.
Next, bring your attention to your arms, down to your hands and fingertips.
Notice any sensations in your arms.
As you breathe out, allow them to rest and relax fully.
Move your awareness to your hips and lower back.
Whether you're sitting or standing, notice how they feel.
Inhale deeply, and as you exhale, release any tension in this area.
Now focus on your legs.
Feel their weight, the support they provide.
As you breathe in, feel the strength in your legs, and as you breathe out, let them relax
Finally, bring your attention to your feet.
Notice them grounded on the floor.
As you exhale, allow any tension in your feet to melt away.
Take one last deep breath in and out.
When you're ready, slowly open your eyes or lift your gaze, bringing this sense of
calm with you.