Sample Guided Relaxation

To quiet ourselves and help us relax, slow down and digest our food, someone who can pace him/herself to a slow rhythm can read this short relaxation exercise:

Take a breath… and release.

If you care to, close your eyes and just notice how it feels to be in your body.

Let your feet rest flat on the floor. Place your hands in your lap. And sit comfortably erect.

Take a breath… and release.

Notice where your body makes contact with the outside world…

The feel of your feet in your shoes…

The pressure of your buttocks against the seat...

The pressure of your back against the back of the chair…

And now the feel of air as it enters your lungs…

Notice what your tongue can feel inside your mouth…

Now bring your awareness to the tip of your nose and just notice what it feels like when the air moves into your nostrils when you breathe in…

And then how it feels as you breathe out…

Scan your body for areas of tightness or tension…

And when you find one, breathe into it…

And release.

Now bring your awareness back to the room and when you’re ready, please open your eyes.