This short relaxation is designed to calm your body, quieten your mind, and reset your nervous system.
Perfect before bed, in the middle of a busy day, or whenever you need a pause.
🌿 How to Begin
- Find a quiet spot where you won’t be disturbed.
- You can lie on your back or sit comfortably in a chair.
- Rest your hands gently on your lap or by your sides.
- Close your eyes if that feels good.
The relaxation
🌬️ The Relaxation
Take a slow, deep breath in through your nose… and gently sigh it out through your mouth.
Do that again — in… and out. Let your shoulders drop a little each time.
Now bring your attention to the top of your head. Imagine a wave of relaxation slowly washing down from your scalp… across your forehead… around your eyes. Feel those tiny muscles softening.
That wave continues, easing your jaw — unclench your teeth, let your tongue rest gently.
Your neck and shoulders soften, melting away any tension. Imagine your shoulders dropping a little heavier, like they’re sinking into the surface beneath you.
Breathe deeply as that calm wave moves down through your arms… elbows… wrists… all the way to your fingertips. Your arms feel heavy, warm and relaxed.
Now your chest and ribcage — notice the rise and fall as you breathe. Allow the breath to slow naturally, no effort needed.
With each out-breath, feel your body sinking deeper into relaxation.
The wave flows down through your belly… your hips… your thighs. Let them soften, heavy and supported.
Relaxation flows into your knees, calves, ankles, and feet. Right down to your toes. Your whole body is calm, heavy, and at ease.
🌸 Closing
Take one more slow, deep breath in through the nose… and sigh it out fully.
When you feel ready, gently wiggle your fingers and toes, bring some movement back. Slowly open your eyes.
Notice how you feel — calmer, clearer, lighter.
✨ You can return to this relaxation anytime you need to reset, whether it’s before sleep, after a long day, or just to carve out five minutes of peace.
SWFIT holds Pilates classes which will help reduce cortisol and relax the body and mind.
So drop me a note or email sarah@swfit4life.com for more information on classes.