Deep Relaxation for Body and Mind

We begin our journey through your body at your feet. Direct your attention gently to your toes. Feel each individual toe and notice whether there is tension or relaxation there. Breathe consciously into your feet and let all tension melt away as you exhale. Now move to your soles and heels. These parts of your body carry you through your life every day. Send them gratitude and let them relax completely. Let your attention wander to your shins. Feel your calves, your shins. With a deep breath in, you send healing energy to these areas. With the exhale, every hardness, every tiredness dissolves. Now to your knees, these wonderful joints that give you mobility. Breathe relaxation into your knees. Moving on to your thighs, the strong muscles there. Perhaps you notice particularly much tension here from the day. That is completely normal. Breathe deeply in and imagine how these muscles relax more and more with each exhale. Your hips and pelvis may now let go. We often store emotional tension here. Allow this region of your body to open completely and relax. Direct your attention to your lower back. Breathe warmth and relaxation into this often strained region. Let your middle back go, your spine may feel long and relaxed. Feel your belly. Here lies your breathing center. Let your belly become very soft and breathe deeply into this relaxed softness. Your chest may feel wide and free. Your heart beats calm and steady. With each heartbeat, you send relaxation through your entire body. Now to your shoulders, which carry so much of the day's burden. Let them fall, let them sink. Breathe relief into your shoulders and feel how they relax completely. Your arms become heavy and warm. From the upper arms through the elbows to the wrists. Let all tension flow out of your arms. Your hands, which have accomplished so much today. Each finger may relax, your palms become soft and warm. Direct your attention to your neck. This area connects body and mind. Breathe relaxation into your neck and feel how everything there releases. Your jaw may become loose. Let your tongue rest relaxed in your mouth. Your cheeks, your eyes, your forehead – everything becomes soft and relaxed. Feel your entire head as a space of deep stillness. Now perceive your entire body as a whole. From your feet to your head, flooded with deep, healing relaxation. Breathe into this wholeness. With each breath, this soothing peace deepens. Your mind becomes as calm as your body. All thoughts may come and go like clouds in the sky. You rest in the silence between thoughts. In this space of renewal, healing happens all by itself.