Wave of Comfort Relaxation

Transcript

Find a position that feels right and comfortable for you, sitting or lying down in a place where you can be at ease. Allow your body to settle in. Feel free to close your eyes and gently bring your attention to your breathing. No need to change your breath, just notice the gentle rhythm of your inhale and exhale. Notice the rise of your chest as you inhale and the soft settling of your shoulders and chest with your exhale. Just continue here for a few moments, taking these slow deep breaths to signal to your body that it’s time to relax. As you focus on your breath, you might be aware of sensations in the body, thoughts, or sounds in your surroundings. All of that is normal. Bring your attention back to your breath, remembering there’s nowhere else you have to be and nothing else you have to do—and be right here, right now, taking care of yourself.

Now gently shift your attention down toward your feet, simply noticing whatever sensations are present there. It could be warmth, coolness, pressure, or stillness. Whatever is there, observing it all with a light, easy curiosity. And as you take your next natural breath in, lightly contract the muscles of your feet, holding it for a moment. And then on your exhale, releasing your feet and letting everything soften, allowing your feet to settle, release, and move into a sense of comfort. And when you’re ready, allow the sense of comfort and relaxation to travel up through your ankles and into your calves and shins, inviting your calves, shins, and ankles to rest a little more deeply and a little more comfortably, releasing any lingering tension with your exhale.

And when it feels right, letting this gentle relaxation continue its path upward into your thighs and upper legs, allowing these big muscles to completely release and relax, feeling your entire lower body supported, heavy, and fully at ease. And allow this relaxation to then move up into your hips and low back, imagining the muscles in your back loosening. And with each exhale, those muscles let go of any stiffness or strain, as if your breath just settles and calms the area. And letting that comfort flow into your abdomen. And with each breath, imagining your core becoming softer and more at ease.

Now allow that comfort to flow up to your chest and heart area. Imagine this calming energy filling up your lungs and heart space, expanding, opening, and bringing ease with every breath. Feeling your breath become smooth, natural, steady, and effortless. And this comfort and ease can now flow into your upper back and up into your shoulders. It’s almost as if your comforting breath can unwind knots, lift tension, and leave the shoulder muscles loose, heavy, and relaxed. And allow that comfort to drift down your upper arms, through your elbows, forearms, wrists, and into your hands. And as this relaxation moves through you, perhaps you can notice a light tingling, a warmth, or a gentle heaviness.

And allow this comfort to flow back up your arms, back into your shoulders, and up into your neck. And as it moves through your neck, allow it to unwind tightness, create space, and release tension. And letting that comfort continue up through the base of your head, up the back of your skull, over the top of your head and scalp. Feeling your scalp and head loosen as the comfort settles in. Notice the tension dissolving with each breath, leaving lightness and comfort behind. Allowing it to flow down across your forehead, letting your forehead relax, letting the comfort flow down over your eyes, over your cheeks, and into your ears, into your jaw, releasing all the hard-working muscles of your face. And taking a few moments on your own to enjoy the stillness and comfort in your body.

In a moment, the recording will come to an end. You can continue on in this relaxation on your own, or if you’re ready to finish, you can start to bring some small movements to your fingers and toes as you start to make your way back into the room. You can begin to remember where you are in the room, the colors around you, the furniture. You can see the light behind your eyes. And when you’re ready, you can open your eyes up completely and take more larger muscle movements and stretches that your body needs as you come back feeling refreshed and relaxed.