Lie down if you can, or let your weight settle into the chair.
We are going to travel slowly through the body, from the crown of the head to the soles of the feet, and leave each place a little softer than we found it.
Close your eyes.
Let the breath be easy.
Begin at the top of your head.
Notice the scalp, the small muscles of the forehead, the space between your eyebrows.
Let them smooth.
Now the eyes, tired, probably.
Let them rest deep in their sockets.
Feel the cheeks loosen.
The jaw, which has been holding words all day, can open slightly.
Let the tongue drop away from the roof of the mouth.
Now the neck.
Imagine it softening, vertebra by vertebra.
And the shoulders, let them travel down, away from the ears, into the bed or the chair.
Feel your upper arms, your elbows, your forearms, your hands.
Your hands are done working for today.
Now the chest, rising and falling.
The belly, rising and falling.
Let the breath move all the way down.
Feel your hips, heavy and supported.
Your thighs.
Your knees.
Your calves, long and slack.
Your ankles.
Your feet, and each toe, one by one, releasing.
Your whole body is resting now, from the top of your head to the tips of your feet.
Nothing to hold.
Nowhere to be.
Let yourself drift.
