[MUSIC PLAYING]
[MUSIC PLAYING]

Hello, everyone.
Hello, everyone.

Today, we're going to do a deep relaxation, guided
Today, we're going to do a deep relaxation, guided

visualization together.
visualization together.

Begin by finding a comfortable seated position,
Begin by finding a comfortable seated position,

or you can lay down if that's safe for you, supporting
or you can lay down if that's safe for you, supporting

yourself in whatever way would make you more comfortable.
yourself in whatever way would make you more comfortable.

We're going to begin with the breath inhaling into the belly,
We're going to begin with the breath inhaling into the belly,

lower ribs, upper chest.
lower ribs, upper chest.

Exhaling, drawing the upper ribs in,
Exhaling, drawing the upper ribs in,

drawing the lower ribs in and the belly to the spine
drawing the lower ribs in and the belly to the spine

like a sit-up.
like a sit-up.

This breath can really help us begin that relaxation.
This breath can really help us begin that relaxation.

Expand through the belly, lower ribs, upper chest.
Expand through the belly, lower ribs, upper chest.

And exhale.
And exhale.

Upper ribs come in, lower ribs, belly to the spine.
Upper ribs come in, lower ribs, belly to the spine.

If this breathing makes you lightheaded or dizzy,
If this breathing makes you lightheaded or dizzy,

just return the breath to normal.
just return the breath to normal.

The breath, itself, can bring you into the moment
The breath, itself, can bring you into the moment

and help you relax.
and help you relax.

But we're going to add a little movement beginning
But we're going to add a little movement beginning

with some shoulder rolls.
with some shoulder rolls.

Roll them up.
Roll them up.

Feel that breath lifting the ribs from the belly.
Feel that breath lifting the ribs from the belly.

Roll back and down.
Roll back and down.

Move the body in any way that you'd like to,
Move the body in any way that you'd like to,

noticing any areas of tension or holding
noticing any areas of tension or holding

that you might be able to address
that you might be able to address

with some nice deep breaths and movement.
with some nice deep breaths and movement.

And now, we're going to begin the first stage
And now, we're going to begin the first stage

of this deep relaxation which is tensing and releasing
of this deep relaxation which is tensing and releasing

so that it can be in a more relaxed state.
so that it can be in a more relaxed state.

So begin with the right leg.
So begin with the right leg.

If you can comfortably without pain,
If you can comfortably without pain,

raise it up just a little bit.
raise it up just a little bit.

Or you can just leave it down.
Or you can just leave it down.

But engage the muscles as long as that's comfortable.
But engage the muscles as long as that's comfortable.

Circle the ankle, the knee, the hip.
Circle the ankle, the knee, the hip.

Squeeze all the muscles toward the bone.
Squeeze all the muscles toward the bone.

Inhale and exhale.
Inhale and exhale.

Again, throughout this process, if you feel any pain
Again, throughout this process, if you feel any pain

or discomfort, please just imagine
or discomfort, please just imagine

that you're doing the squeezing or the movement,
that you're doing the squeezing or the movement,

and don't aggravate any pain or discomfort.
and don't aggravate any pain or discomfort.

Good.
Good.

So roll that leg around and forget about it.
So roll that leg around and forget about it.

Other leg, engage it or lift it up a little bit.
Other leg, engage it or lift it up a little bit.

Circle the ankle.
Circle the ankle.

Wiggle the toes.
Wiggle the toes.

Circle the knee, the hip.
Circle the knee, the hip.

Squeeze all the muscles toward the bone.
Squeeze all the muscles toward the bone.

Inhale, and exhale.
Inhale, and exhale.

Release that leg.
Release that leg.

Roll it around.
Roll it around.

Forget about it Good.
Forget about it Good.

Arms, circle, ankles, I mean, wrists, shoulders, elbows,
Arms, circle, ankles, I mean, wrists, shoulders, elbows,

and strong like Popeye.
and strong like Popeye.

Inhale and exhale.
Inhale and exhale.

Move the arms around.
Move the arms around.

Forget about them.
Forget about them.

Tighten the buttocks.
Tighten the buttocks.

Draw everything up.
Draw everything up.

Inhale and exhale.
Inhale and exhale.

Release.
Release.

Roll the hips around.
Roll the hips around.

Nice breath into the belly.
Nice breath into the belly.

Sip in more air, hold it.
Sip in more air, hold it.

Open the mouth and sigh.
Open the mouth and sigh.

Good.
Good.

Inhale into the chest.
Inhale into the chest.

Sip in more air, hold it.
Sip in more air, hold it.

Open the mouth and sigh.
Open the mouth and sigh.

Good.
Good.

Shoulders up, back, and down.
Shoulders up, back, and down.

Squeeze the face-- cheeks, sides, nose, mouth, silly prune
Squeeze the face-- cheeks, sides, nose, mouth, silly prune

face.
face.

Inhale and exhale.
Inhale and exhale.

And then think of something you'd
And then think of something you'd

like to roar at like a lion.
like to roar at like a lion.

Lift the eyebrows.
Lift the eyebrows.

Open the eyes, open the mouth, stick out the tongue.
Open the eyes, open the mouth, stick out the tongue.

Inhale and roar.
Inhale and roar.

Good.
Good.

Move around in any way that feels good.
Move around in any way that feels good.

And then come to stillness.
And then come to stillness.

As we move through this body scan,
As we move through this body scan,

as you come across areas of the body that feel like moving,
as you come across areas of the body that feel like moving,

first try sending a message to that area
first try sending a message to that area

to relax within the stillness as much as possible,
to relax within the stillness as much as possible,

like a pebble in a still pond.
like a pebble in a still pond.

And you may find yourself, then, releasing
And you may find yourself, then, releasing

long-held body memories of pain and discomfort.
long-held body memories of pain and discomfort.

Then if you still feel the need to move, go ahead and move.
Then if you still feel the need to move, go ahead and move.

So again, wiggle around, and then come to stillness.
So again, wiggle around, and then come to stillness.

Bring your focus to the toes.
Bring your focus to the toes.

And relax the toes.
And relax the toes.

Relax the space between the toes,
Relax the space between the toes,

the balls of the feet, the arches and heels.
the balls of the feet, the arches and heels.

Relax the tops and bottoms of the feet.
Relax the tops and bottoms of the feet.

Relax the ankles.
Relax the ankles.

Feel this relaxation which can be a color, a wave, a breeze
Feel this relaxation which can be a color, a wave, a breeze

moving through the ankle, up into the shins,
moving through the ankle, up into the shins,

the calves, all around the knees, up into the thighs,
the calves, all around the knees, up into the thighs,

deep into the bones, relaxing, healing energy
deep into the bones, relaxing, healing energy

radiating out to the muscles and even to the skin of the legs.
radiating out to the muscles and even to the skin of the legs.

Be filled with and surrounded by this relaxation.
Be filled with and surrounded by this relaxation.

No boundaries, skin open.
No boundaries, skin open.

And surrender the legs into the support.
And surrender the legs into the support.

You brought them today.
You brought them today.

Let them relax completely.
Let them relax completely.

Bring your focus now to the fingers,
Bring your focus now to the fingers,

spaciousness in the knuckles, the palms,
spaciousness in the knuckles, the palms,

and backs of the hands.
and backs of the hands.

Relax the wrists, forearms, elbows, and upper arms deep
Relax the wrists, forearms, elbows, and upper arms deep

into the shoulders.
into the shoulders.

Completely relax.
Completely relax.

Let the weight of the world lift up off your shoulders now.
Let the weight of the world lift up off your shoulders now.

Just for the next few moments, let
Just for the next few moments, let

the arms, the hands surrender, supported.
the arms, the hands surrender, supported.

Feel this relaxation at the base of the spine now rising--
Feel this relaxation at the base of the spine now rising--

lower, middle, upper back and neck.
lower, middle, upper back and neck.

Relax the entire back like a stream of healing energy,
Relax the entire back like a stream of healing energy,

soothing those rough edges of tightness, pain.
soothing those rough edges of tightness, pain.

And allow that relaxation to radiate from the lower back
And allow that relaxation to radiate from the lower back

through the hips and pelvis, from the middle
through the hips and pelvis, from the middle

back to the sides of the waist, the front of the belly,
back to the sides of the waist, the front of the belly,

and then penetrating into the abdominal organs.
and then penetrating into the abdominal organs.

Upper back relaxation around the ribs, side ribs, front chest.
Upper back relaxation around the ribs, side ribs, front chest.

And let the tips of the ribs loosen
And let the tips of the ribs loosen

their grip on the breastbone, on the sternum, sending
their grip on the breastbone, on the sternum, sending

that powerful message--
that powerful message--

I'm safe here.
I'm safe here.

Allowing the chest a moment of relaxation from its 24/7 job
Allowing the chest a moment of relaxation from its 24/7 job

of protecting the vital organs.
of protecting the vital organs.

Collar bones broaden.
Collar bones broaden.

Heart and lungs soften and open.
Heart and lungs soften and open.

Allow the heart to feel held and light.
Allow the heart to feel held and light.

Relaxation now at the base of the throat,
Relaxation now at the base of the throat,

rising, front, back, and sides of the neck relax.
rising, front, back, and sides of the neck relax.

Base of the skull, back of the head, sides of the head,
Base of the skull, back of the head, sides of the head,

top of the head open.
top of the head open.

Eyes, nose, and mouth relax.
Eyes, nose, and mouth relax.

Corners of the eyes deepen.
Corners of the eyes deepen.

Between the brows, this healing energy
Between the brows, this healing energy

begins to spread across the brow, through the temples,
begins to spread across the brow, through the temples,

through the brain.
through the brain.

Jaw relaxes.
Jaw relaxes.

Let all expression melt off the face.
Let all expression melt off the face.

Take a step back from the body, now, for a moment
Take a step back from the body, now, for a moment

and see the body at rest.
and see the body at rest.

Bring the focus now to the breath.
Bring the focus now to the breath.

And without changing the breath, just watch the gentle rise
And without changing the breath, just watch the gentle rise

and fall the breath creates effortlessly in the body.
and fall the breath creates effortlessly in the body.

Bring that focus back again and again to the breath.
Bring that focus back again and again to the breath.

And bring the focus now to the mind.
And bring the focus now to the mind.

Take a step back from the mind and see the mind
Take a step back from the mind and see the mind

from a bit of a distance without becoming involved.
from a bit of a distance without becoming involved.

Let the thoughts, the perceptions,
Let the thoughts, the perceptions,

the sensations come and go like clouds passing.
the sensations come and go like clouds passing.

Begin to allow those clouds of space
Begin to allow those clouds of space

between the breaths, the space between the clouds
between the breaths, the space between the clouds

to broaden and deepen.
to broaden and deepen.

And allow yourself to drop into that space,
And allow yourself to drop into that space,

inhabiting this peace, the stillness,
inhabiting this peace, the stillness,

letting it fill you and surround you, no boundaries.
letting it fill you and surround you, no boundaries.

Going deeper and deeper into your own sense of wholeness.
Going deeper and deeper into your own sense of wholeness.

Allow yourself to rest deeply here for the next few moments
Allow yourself to rest deeply here for the next few moments

in your own peace and enjoy it.
in your own peace and enjoy it.

Know that we are holding this safe space for each other.
Know that we are holding this safe space for each other.

You're holding the space for yourself.
You're holding the space for yourself.

And allow this silence to bathe you for the next few moments
And allow this silence to bathe you for the next few moments

until I ring the bell to bring us back.
until I ring the bell to bring us back.

[CHIME RINGS]
[CHIME RINGS]

Gently begin to bring the focus back to the breath,
Gently begin to bring the focus back to the breath,

and very gently begin to deepen that breath,
and very gently begin to deepen that breath,

slightly expanding the belly, the lower ribs,
slightly expanding the belly, the lower ribs,

and upper chest.
and upper chest.

Exhaling very gently, drawing in the ribs--
Exhaling very gently, drawing in the ribs--

upper ribs, the lower ribs, belly to the spine.
upper ribs, the lower ribs, belly to the spine.

Inhaling, opening, knowing that with these relaxed cells
Inhaling, opening, knowing that with these relaxed cells

and muscles, you may be able to reach a little bit deeper
and muscles, you may be able to reach a little bit deeper

into areas that may have been closed off
into areas that may have been closed off

from tension and tightness a few moments ago.
from tension and tightness a few moments ago.

And exhale, releasing all that does not serve you,
And exhale, releasing all that does not serve you,

creating space for that next breath
creating space for that next breath

to bring fresh, vital energy deep into these cells,
to bring fresh, vital energy deep into these cells,

space between the cells.
space between the cells.

And, once again, releasing, letting
And, once again, releasing, letting

go as you exhale like a mountain waterfall,
go as you exhale like a mountain waterfall,

just gently rinsing tightness, tension out
just gently rinsing tightness, tension out

of the body, of the mind, and the heart.
of the body, of the mind, and the heart.

Return the breath to normal.
Return the breath to normal.

Invite some movement back into the fingers and toes, arms
Invite some movement back into the fingers and toes, arms

and legs.
and legs.

Good.
Good.

Make a memory of this feeling, your own peace,
Make a memory of this feeling, your own peace,

knowing that you can return to the state anytime
knowing that you can return to the state anytime

with your own intention and breath.
with your own intention and breath.

Thank you.
Thank you.

[MUSIC PLAYING]
[MUSIC PLAYING]