Hello everyone and welcome to this episode of Sleep and Relax ASMR.

This episode we will be doing a simple quick meditation to help you rest, relax, reset.

The inspiration comes from Greenchild magazine

com. Make sure to check them out for more scripts and related content

So with that in mind. Let's begin

Start by your hands. Start by lying flat on your back with your hands by your sides. We're going to begin by focusing on our breath.

I want you to take a deep breath and breathe from the deepest part of your body right from

your diaphragm and fill your lungs so that you can feel them inflating and causing your stomach to rise and

then hold for a few seconds and then slowly allow the breath to escape from your lips.

When you feel your thoughts flooding into your mind, move to the relaxation phase of

us meditation. Now we are going to just become aware of our bodies and try to detect any tension or stress. we're going to tense and then release that

tension one area at a time.

Let's start with the toes.

Tense them and relax them toe by toe,

starting from your right foot, and then moving to your left foot. Then move to your ankles and heels. Again, tense and then relax him simultaneously this time.

Move up to the shins.

Tense the muscles in this area.

And then relax them.

Be conscious that you are moving the tension upwards

so that after you have tensed and relaxed, that area is completely free, any stress, any tightness.

Move up to the knees.

Tense and relax and then carry the tension upward to the thighs.

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