Sitting Relaxation Exercise

Sit properly: sit back, with your lower back against the chair. Keep your focus on the text. Nothing can distract you. Continue reading calmly. We'll go through all the muscles in your body slowly. Do you feel the contact points with the chair? Your buttocks, your back... Let all the muscles relax; the chair supports you. You are okay and safe. Slowly bring your attention to your breathing... Breathe in calm, even breaths... in... out... in... out... Feel that each breath brings more relaxation... in... out... Each exhale is a release. All tension flows out of your body. Let it go, it's okay... in... out...

Now, focus on your arms and feel how, with each exhale, they might feel a bit more relaxed, warmer, colder, or heavier... in... out... Do your fingers tingle? Everything is okay, keep breathing calmly... in... out...

As you continue to breathe calmly, shift your attention to your face. Relax your forehead... your eyebrows... your eyelids... your jaws... your mouth... with each exhale, you relax more and let go. When you're ready, we'll move on to the neck and shoulders. Breathe in... out... Feel the muscles responding here too; everything is okay, you can let go here as well. You will experience more and more relaxation in your own way... in... out... Do you feel your abdomen moving? Let go slowly here as well; breathe in... out... Your back also responds to the exercise, becoming more relaxed with each exhale as you let go. Muscles become warm, tingle, and feel heavier. Breathe in... out... in... out...

Slowly, we move further down; your lower back relaxes... your thighs... your calves... your feet... all the way to the tips of your toes... in... out... in... out... Do your legs feel very heavy, or do they feel light, or maybe no difference at all? That's okay too. Breathe in... out... What signs of relaxation do you notice? Take a deeper breath and hold it for seven seconds. Let the air out slowly. Do you feel more relaxed? Breathe in and out calmly again.

Now, try slowly moving from your toes back up to your head. How does your body feel now? You are still relaxing... in... out... in... out... Do you feel a bit drowsy? Or do you experience heaviness in your body? You are relaxing more and more. When you reach your head again, return to your breathing; how does it compare to the beginning? Breathe calmly... in... out... It's time to slowly start becoming aware of everything around you again. The chair you're sitting in, the room you're in. Slowly allow more stimuli. Breathe in... out... Your eyes can almost leave the text. You are fully present and refreshed for the day.

MUNISA ELEPHANTI is proud of you for completing this relaxation exercise.
Enjoy your day, wherever you are!