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Do you want to have a blanket under your head?
Bend your knees with both your feet on the floor
All of the foot with both toes and heel onto the floor
The foot shall be placed far out on the carpet
The toes shall be pointing forwards.
The knees shall "fall" against each others
Put your hands on your stomach
Loose, relaxed and heavy hands
Look up into the ceiling-
Open your eyes wide and curiously look at the ceiling
Close your eyes slowly, slowly, slowly
Now it is time to rest
Let´s gape very big!
You might very well yawn
And then we close our mouths, slowly, slowly
Yawn once again so your jaws will almost creak
And then you close your mouth slowly, slowly
Let´s sigh together
Take a deep breath and sigh -
Another breath and another sigh.
Let´s sigh another two times. Let´s hear your sighs!
Closed eyas and relaxed mouth
The tongue shall be relaxed
Think of the tongue being relaxed and heavy
Your hands are heavy on your stomach.
Can you feel with your hands that the stomach is moving when you are breathing?
stomach is moving when you are breathing? Andetagen kommer och går. The breaths are coming and going
We can feel how the stomach is moving when we are breathing -
All the body is becoming really heavy
Hold your arms tight to your body -
We put our hands down to the floor with the palms directed to the ceiling
The head will become very heavy and relaxed
Let the head sink down into your pillow
Rest your head for a while
Let the arms rest and become heavy
All your back becomes heavy.
The back is flattened to the floor and fells heavy and relaxed
Your stomach gets heavy -
Your knees rest against each other and gets really heavy
Your legs are getting very relaxed and heavy
Your feet are getting heavy-
Now we take a little break and just enjoy being
Let your thoughts come and go
Blow your thoughts away like a little cloud in the sky!
Sink back into your heavy, relaxed body again
Stay there and rest for a while in your heavy, comfortable body
Now the body starts getting less and less heavy
Almost like you could fly!
It feels very good being relaxed
The music will help you to get your body light
Almost like lying on a flying carpet
Move your body slowly, slowly away from this queue relaxation
We start by swallowing once which will give your tongue more energy
Move your lips and the muscles in your face. Open your mouth a bit
Look up into the ceiling. Wake up from the rest. Gasp once more
Move your toes and your fingers
Move over from your back to your side
Do it like you use to do when you shall stand up in the morning
Roll over onto your stomach
with your noice poining forwards
Put your hands beneath your shoulders
Push away and get standing on your knees and arms
Put one foot ahead and grab behind your knee
Put the toes on your other foot into the floor
Push away with your hands and come up into this position
Put your hands onto your thighs and stand upright
Welcome up! Thank you very much!