5 Minute Relaxation Script For The End Of The Week and Welcome The Weekend & Winter.

Welcome to this special relaxation session designed to help you unwind and embrace the transition into a new season. As we reach the end of a busy week and the beginning of winter, it’s crucial to take some time for self-care and relaxation. Find a quiet and comfortable position. Let’s begin.

[1. Guided Breathing]
Start by finding a comfortable seated or lying position. Close your eyes and take a deep, cleansing breath in through your nose, filling your lungs completely. Then, exhale slowly through your mouth, letting go of any tension or stress from the week.
Let’s continue with a few more deep breaths. Inhale deeply, feeling the air fill your lungs, and exhale, releasing any worries or tension. With each breath, allow your body to relax further.

[2. Progressive Muscle Relaxation]
Now, we will move through a progressive muscle relaxation exercise. We’ll focus on each muscle group, releasing any built-up tension.
Begin with your toes. Scrunch them up, hold for a few seconds, and then release, letting your toes go completely limp.
Move on to your calf muscles. Tighten them for a moment, then let go, feeling the relaxation flow up through your legs.
Next, your thighs. Squeeze them gently and then release, allowing your legs to become heavy and relaxed.
Now, tense your glutes for a few seconds, then release, feeling the tension melt away.
Move up to your abdominal muscles. Contract them briefly, then let go, allowing your core to soften.
Tighten your chest muscles by taking a deep breath, and then exhale, letting go of any remaining tension.
Squeeze your shoulder muscles up to your ears and hold, then release, feeling your shoulders drop down and away from your ears.
Tense your arms by making fists, and then slowly release your fists and let your arms go limp.
Tighten your neck muscles gently, then release, allowing your head to feel light and supported.
Lastly, scrunch up your facial muscles and then release, letting your face become smooth and serene.

[3. Affirmations]
Now, let’s focus on positive affirmations to set a harmonious tone for the weekend and the winter ahead. Repeat these affirmations to yourself:
“I am deserving of rest and relaxation.”
“I welcome the changing seasons with an open heart and mind.”
“I release the stresses of the week and embrace the serenity of the weekend.”
“I am in tune with the natural rhythms of life.”

[4. Closing]
As we bring this relaxation session to a close, take a moment to express gratitude for the time you’ve given yourself. Remember that self-care is a gift you can give to yourself at any time, not just at the end of a busy week. Enjoy the weekend and the beauty of the winter season.
When you’re ready, gently open your eyes, and carry this sense of calm and serenity with you as you step into your weekend and the new season ahead. Thank you for joining me for this relaxation session.

Have a wonderful weekend.

Let me know if this is helpful 

Rachel xxx