Find a comfortable lying down position and prop yourself up so you're super comfortable.
Perhaps a bolster or some cushions under the knees to take pressure off the lower back.
A blanket over the top of the body and something soft under the head and neck.
Take a few moments now to get your position sorted so that you don't have to move throughout the practice.
Make yourself as comfortable as possible and then settle in.
Feel your whole body connected with the earth beneath you and begin to make the whole body heavy.
The arms are heavy,
The legs are heavy,
The whole trunk is heavy and notice how as you make the body heavy,
At the same time you sense lightness in the body.
Close down the eyes,
Soften the face and completely settle in.
Now bring your awareness towards your breath and take a few deep breaths to begin.
Focusing on the sensation of air as it moves in and out of your body.
You may even like to take three sighs out of the mouth.
A deep breath in and a big sigh out.
Two more in through the nose and sigh it out.
One last breath,
Your deepest breath in and an audible sigh out.
Continue moving your attention inwards towards your heart rate now.
Notice whether your heart is beating fast or slow.
Notice the temperature on your skin.
Is it cool,
Warm,
Cold or hot?
Bring your awareness now to your thoughts.
Notice the quality of your thoughts without attaching any story or narrative.
Notice the speed of your thoughts.
Is the contents of your mind moving fast or slow?
And finally notice any points of tension in your body.
Rotate your awareness from point to point to point without attaching any story or significance to each point.
Just use this as an opportunity to check in with the state of your body.
And know that very soon you'll begin to consciously release all the tension from your body.
First bring your attention to your toes,
Wriggling them slightly if you need to.
And as you focus on your toes just notice the sensations and really feel them without judgment.
You might imagine sending your breath down to your toes as if the breath is traveling through the nose,
To the lungs,
Through the abdomen,
All the way down to your toes.
And then back up again out through your lungs and nose.
And as you breathe your breath into your toes,
Your exhalation releases any tension.
Now bring your attention to your feet,
Noticing any tension in your foot muscles.
And perhaps as you scan different body parts you don't feel anything at all.
That is fine too,
Just allow yourself to tune into the sensation of not feeling anything at all.
Inhale deeply and exhale slowly to let go of any sensations in the feet.
Move your attention up to your ankles,
Noticing any tension in the muscles here.
Draw a deep breath into your lungs and as you breathe out completely relax your ankles.
Allow the feet and the ankles to dissolve in the mind's eye as you move your attention up your body.
Continue to move your attention up slowly,
Slowly scanning from your lower legs to your knees,
Then to your thighs,
Your hips,
Your pelvis.
Be curious about all the sensations here.
Take a slow deep breath in and soften each body part as you breathe out.
As you continue to focus on your body and your breath,
Allow yourself to relax more and more deeply into the present moment.
The body becomes heavy and soft,
There's an easefulness and a lightness emerging.
If any thoughts or distractions arise,
Gently acknowledge them and return your focus to the body and the breath.
Now bring your attention to your lower back,
Noticing any stiffness or tightness.
Inhale slowly and deeply,
Then let go of the muscles in your back as you exhale slowly and fully.
Allow the lower back to melt into the floor and as you do this you realise that no sensation is permanent.
Sensations come and sensations go.
Move your attention to your upper back and shoulders,
Noticing any tension or tightness that resides here.
Let go of any thoughts or stories you are telling yourself about this area.
Savour the in breath.
Unwind on the out breath.
Now your awareness comes to your arms,
Starting with the fingertips,
Palms of the hands,
Lower arms and moving up to your elbows,
Noticing any sensations you feel along the whole arm.
Take a deep breath in and exhale slowly to soften first your hands and then your arms.
Move your attention to your upper chest and neck,
Feeling any heaviness or pressure in these areas.
Draw a deep breath into your lungs and as you breathe out dissolve all tension in your upper chest and neck.
Next shift your attention to your abdomen and belly.
Notice how the belly rises and falls with each inhalation and exhalation.
If any opinions arise about these areas,
Let them go and simply return your mind to noticing sensations.
Take a full breath into the belly,
Feel it expand and then completely soften the belly as you breathe out.
Finally bring your attention to your face,
Starting with your forehead,
The skin between the eyebrows.
Notice if you are furrowing your brow.
If you are,
Just breathe in and allow the creases in your forehead to slowly melt away.
Your awareness comes to your nostrils,
Feel the movement of the air as you breathe in and out of the nose and then relax the skin that surrounds the nostrils.
Now take your mind's eye down to the chin and then outwards and upwards to your jaw.
Observe if you are clenching your jaw and if you are,
Allow that tightness to softly release now.
Take a deep breath in and exhale slowly to ease any last vestiges of tension you are holding in your face.
Now let your attention expand out to include the entire body as a whole.
Bring your awareness to the top of your head and work your way over your upper body,
Pelvis,
Lower body,
All the way down to the bottom of your toes.
Feel the gentle rhythm of the breath as it moves through the body and realise how with your own conscious,
Mindful awareness and the soothing power of your breath,
You have dissolved all tension in the body.
You are relaxed now and ready for deep rest.
Stay here for a few moments,
Enjoying the calm sensations you have created in your own body.
Experience the quiet in your mind and the stillness inside.
You're welcome to continue melting further and further into deep rest here.
But if you're ready to finish the practice,
Just take a last deep breath in,
A long smooth breath out.
And when you're ready,
Slowly blink your eyes open,
Take a moment to stretch the body,
Move the body slowly and reorient yourself before going about the rest of your day.
