Relaxation Exercise

Find a quiet space that is private enough to take 3 minutes to take care of your mind and body.

Ready???

Focus on the floor in front of you about 6 feet away from your feet, pick a spot and focus on that spot….or where the floor meets the wall in front of you, if you are in a small space… focus on that spot….hard….breathe out….all the air you have in your lungs, hard……then when there’s no air left, breathe in, a full good breath….do it a few times, if you need to do a few more, go ahead….you’ll know….

When you are focusing on that spot and are breathing normally, then start to pay attention to your head, the top of your head and your scalp. As you breathe, ….in through your nose, focus on the top of your head, and around the back of your head, …feel any stress, or tension, and as you breath out through your mouth, feel any and all stress from the top of your head go out with your breath.

Keep breathing in through your nose, and out through your mouth….and now focus on your whole head, as it rests on your neck, feel the tension and any stress in there, keep breathing….in through your nose, and out through your mouth….and now take any heaviness, and tension you’ve found in your neck and head and breathe it out of your mouth….letting go of all stress, pain, 35 fatigue, tension, weight, whatever you find, that you don’t want in there… breathe it out….through your mouth….

Now keep going down your body with your attention, as you breathe nice and evenly, in through your nose, and out through your mouth… stopping at the shoulders, and back, feeling any pain, stress, tension and let it release with your breath…out through your mouth….

When ready keep going down your body, to your belly and your hips, your knees, calves, and all the way down, stopping anywhere you feel stress, tension, tiredness, and let it go with your breath…out through your mouth….

When you get to your feet….feel any pain, stress, tension, you want to move out of your feet and this time let it go out through the bottom of your feet into the ground beneath you, as you breathe out. Then check if there is anything left in your body that the first go around didn’t find and …feel all the stress, hurt, pain, and tension leaving your muscles, and your body, and breathe out of your mouth as you picture it all going out from the bottom of your feet, and into the ground….keep breathing, in through the 36 nose, and out through the mouth… and now feel how you’re doing….

Do a check-in…. feel less stressed? Less tired? Feel more grounded? How’s your body feel? How long did that take? For me it’s usually about 3 minutes, and I’ve gone through every muscle …. But when it’s a really hard day, I sometimes, have to go back to my shoulders and neck again to really feel looser, and calmer…

3 minutes is worth the time to get rid of a ton of stuff you’re carrying around in your muscles, it lightens the load!