Hello and welcome to this calming relaxation episode of the ESG Fitness podcast. Please start by finding a comfortable position. Ideally, lie on your back, but you can sit on a chair with your back supported. Now rest your palms by the side of your body facing upwards and begin to

focus on your breathing. Become aware of the rate of your breath and focus on slowing that down

and developing a rhythm where your chest and abdomen expand with each breath like a balloon filling

gently with air and then imagine your rib cage moving down as you exhale so gently inwards as you

inhale and gently outwards as you exhale.

Slowly take a deep breath in and pause for a moment.

And now exhale slowly.

As you do this, try and think about the tension

in your body melting away.

Try to relax more deeply with each breath. So take a few deep breaths like this,

where each exhale, you're letting the tension roll out of your body. Maintain this slow and

gentle breathing with a slight awareness of each breath throughout this process.

Now turn your attention to the top of your head.

Feel the passive, progressive relaxation begin at the top of your scalp and spread slowly downwards.

Feel even your ears becoming relaxed and heavy feel your eyebrows resting focus on your

forehead becoming relaxed and smooth sometimes we don't even notice how tense

our faces throughout the day try and focus on relaxing your temples, relaxing your jaw, and relax your

cheek, nose and ears. Now feel your eyelids becoming heavy, with still a focus on relaxing

more deeply with each breath that you take. Enjoy this feeling of relaxation that you are

experiencing. Now turn your attention to your neck. Allow a feeling of relaxation to begin at the

top of your neck and flow downwards. Feels a relaxation as your shoulders become loose. Let your shoulders

gently sink downwards and become heavy as they sink into the floor. Feel your collar bones

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