Now, after you go through this for your three to five minutes, then we start to add a little bit of visualization to this process. So the first portion is we go down the front of the body. So we start at the top of the head, and we want to feel like the top of the head is relaxing. And then we want to do that relaxation come down our face. Now the way I like to visualize this is to think about it like water, like someone is like I'm standing in the shower, and the warm water is hitting the top of my head and as it's pouring down my face, I can just feel the tension washed away with the water. So starting at the top of the head, then you want to focus on relaxing down the face.

Now the first place that you want to spend a little bit of time and attention to is the space between the eyebrows is a little bit above the eyebrows, which is the third eye All right, so we want to think about this spot right here, really relaxing and opening. As you feel this area open and you're going to think about the relaxation going down to your eyes, so if your eyes are partially closed, you may want to fully close them. Don't squeeze them shut. So you want to create tension in the face. Just keep your eyes very relaxed and natural. And then we're going to allow that relaxation to come down the ears, the nose, the mouth, so we feel like this relaxation is just going down the face.

When we get to the mouth, we want to make sure that the teeth aren't clencher the jaw isn't clenched. Just have a nice relaxed feeling in your jaw and it's going to help to open the throat a little bit. Then we allow that relaxation to go down the throat. It's going to go down to our hands. So our hands are still in this resting position. We're gonna think about the relaxation going down to the hands, to our chest, to our abdomen, to our thighs, and then down to the top of your feet.

So, again, the past would be from the top of the head, opening up the third eye, relaxing around the face. So the eyes, the ears, the nose, the mouth, the relaxation comes down, it goes down through the arms to the hands. Once it gets to our hands, then we relax the chest, the abdomen, the thighs, and then down to the top of the feet. Once you've completed that cycle, and we don't want to spend too much time, but we don't want to rush through it either. So we just want to try and get that feeling of Relax, relax. And it's gonna take several breaths to get through that process.

And don't worry if you have a spot that doesn't want to seem to relax, because we're going to come back and get it again in a couple minutes. So we go all the way down, then we do the similar pattern, but down the back. So again, we start at the top of the head and then we go down the back of the head, and as it goes down, the back of the head is going to come down the neck and the shoulders and then the upper back, the lower back down to our waist. So we're going to feel the waist, relax, then down the back of the five all the way down to the bottom of the foot so down to the soles of the feet. So once again, that rear path we start at the top of the head, it comes down the back along the neck and the shoulders, the upper back, down the lower back to the waist, the waist to the back of the size.

We go through the waist and the hips and the thighs, and then down to the bottom of the feet. Alright, so we'll do that process a few times. If you have more time for your practice and you're feeling a little bit extra tense, then you can spend more time you can do more repetitions. But instead of like trying to force through an area, you pass through, maybe taking a few respiration cycles to get through from top to bottom. Do the front to the back. Go back to the front, to the back and you just keep going until you gradually smooth out.

And when you get smoothed out, you're going to feel like you can just do one big exhale, and you're going to feel that rush of relaxation from your head all the way down to your feet. While you're practicing this, you may feel some different things. And maybe tingling, maybe warmth. You may feel lightness, you actually may even feel heaviness because sometimes when we're really tense, when our body starts to relax, we have the settling feeling. So, if you feel any of these sensations don't really worry, it's very, very natural. Now if your eyes start to twitch, then you can either open them completely for a while, and then close them or just open them and stay open for the remainder of the exercise.

And that's basically the second section of the fonts on gone. So let's go through that process. We're not going to spend a whole lot of time and I'll let you practice this on your own. Because you need to do this at your own rate. You need to spend as much time as you need to get your body to calm down.