We're gonna do a relaxation.
Sit up and if you're not sitting up then lay down and just look straight out but a little bit up.
So angle is up your eyes are looking a little bit upwards up the wall and if you're laying down think about it just up almost like your eyes are going up a little bit against the eyelids.
So look up and breathe in for four seconds,
Hold for four seconds and breathe out for four seconds.
Your eyes should be becoming heavier and heavier so let's try one more,
Four seconds.
Hold your eyes up,
Hold and slowly out and just shutting down your eyes and just fully relaxing all the way down all the way deep and just taking a big breath in through your nose.
Now one more big breath in,
Just letting go of any tension in your body,
Seeing if you can let go of any thoughts.
Letting go of the day,
Breathing in and now just seeing if you can imagine the world just becoming smaller and smaller and just thinking away all of the rooms of the place that you're in except the one you're in seeing if you can let go of the outside world,
Just let go of everything that is not where you're sitting or laying down,
Seeing if you can imagine yourself even if there's any noises or sounds in the background,
Just imagining that those are from speakers and right now it's just you in this room sitting,
Laying down and now let's just open up the possibility for more relaxation.
I'm going to start counting down from 10.
For every number that I say,
I'm going to become more relaxed and I want you to repeat in your head the words deeper sleep every time I count down a number.
You're not going to fall asleep,
You're just going to go deeper and deeper into relaxed state.
Deeper sleep.
Just feeling your body finally relaxing,
Feeling your jaw is dropping.
Five,
Deep sleep.
Four,
Deeper sleep and as we're going down the last few numbers,
I want you to start at the top of your head and for every number relaxing that part of your body.
First the top part and the middle part and then the lower part.
Three,
Deeper sleep.
Two,
Deeper sleep.
One,
Deeper sleep.
Zero,
Deeper sleep.
Now,
Just imagine the sky opening up,
Rain pouring down all over your body and as the rain touches you,
You can feel your body dissolving.
The more the water falls down,
The more quiet it gets and the more you allow yourself to relax.
Just allowing your body to show you any sensations,
Seeing if you can find somewhere on your body that feels good.
Let your body show you this good sensation.
Just focusing your mind on the sensation,
Letting it grow,
Seeing if you can bring it even bigger.
See if you can let it spread throughout your body.
Just really take note of what this feeling feels like.
Is it peace?
Maybe happiness?
What's the feeling you can sense?
Now,
Just imagining yourself.
It's your favorite place in the world.
Just finding somewhere you can either sit or lay down.
Just watch yourself without any worries,
Without any need to do anything.
Just feeling the complete satisfaction of allowing presence,
Allowing yourself to be fully here right now without looking at the air,
Without thinking about the past,
Just being in your favorite place.
There's no worry.
Just allow yourself to be here for a moment.
I'm going to let you stay here for a couple of minutes.
Let yourself sit in this feeling for as long as you desire.
Now,
Start deepening your breath.
Slowly out through your mouth,
Through pressed lips.
Let's just see how relaxed you can get.
Breathing in,
Out through pressed lips as slowly as you can.
Slowly out,
Slowly out.
Just do three more,
Your own speed.
Put your focus on your heartbeat.
If you can't feel it,
Then put a hand on your chest.
Now,
Think about someone that you love or someone that you're grateful for.
Maybe it's someone that you haven't given enough credit.
Maybe it could even be yourself.
Just imagine seeing if you can visualize yourself sending this kind of light from yourself,
From your heart to this person.
Seeing if you can imagine this person standing in front of you and creating this light in between you.
Just sending love to the person in front of you.
Feeling the appreciation for who they are.
Knowing that they always do the best they can to their ability.
Finally,
Just letting them go.
As you're going on for the rest of the day,
The night,
Just let yourself and allow yourself to be present for the rest of the day.
Put your phone away,
Put your work away,
And allow yourself to just be fully here with yourself and the people around you.
Just let yourself drop the future for the evening,
For the day.
Drop the past just for a moment.
Everything is perfect exactly the way it is right now.
I invite you to come back.
Letting the world open up.
Feeling your body.
Just sending yourself gratitude for taking the time to do this practice.
