As you are looking at the indigo bush and thinking about the concept of connection, please join me in a progressive muscle relaxation exercise and feel the connection to your body. Sit comfortably on the bench with your feet flat on the ground and your hands resting in your lap. Gently relax your eyes and begin to focus on your breathing.

Notice the rise and fall of your abdomen with each breath. Take a deep breath in through your nose, hold briefly, and then exhale through your mouth, letting go of any tension. Repeat this process two more times. Each time, releasing stress as you exhale.

Now, focus on your feet. Inhale deeply, and gently tense the muscles in your toes and feet. Hold for a moment. Then release and exhale, feeling the tension melt away. Repeat once more, breathing in and tensing, then releasing. Move your attention to your lower legs. Inhale deeply, point your toes upward, and tighten your calves.

Hold briefly, then exhale and relax. Do this again, breathing in and tensing, then releasing. Next, tighten your thigh muscles by pressing your feet into the earth. Hold briefly, then release and breathe out. Repeat once more, feeling your muscles relax with each exhalation.

Now shift your focus to your abdomen. Breathe in deeply, tighten your stomach, and hold for a moment. Exhale and relax. Repeat this once more, feeling the tension melt away as you breathe out. Now bring your awareness to your shoulders. Inhale, raise your shoulders toward your ears and hold. Exhale and let them relax.

Repeat, breathing in and tensing, then releasing. Finally, tighten the muscles in your arms by bringing your fists toward your shoulders. Hold briefly, then exhale and release. Repeat once more, relaxing your arms completely. Take a few deep breaths, feeling calm and relaxed. Enjoy this peaceful sensation as you remain seated and aware.