Welcome to this guided relaxation.
This is your time to slow down.
Soften.
And simply be.
Just take some time now to settle into a position that feels deeply supported.
You may be lying down,
Nestled into stillness or reclining in a chair with your hands resting gently in your lap.
Wherever you end up,
Just allow your eyes to close or have a soft gaze.
And begin to notice the breath.
Flying in.
And flowing out.
Let the rhythm of your breath begin to guide you inwardly.
And as you connect to your body,
Notice how the ground or your chair is holding you,
Supporting you.
In a moment we're going to travel through the body together,
Inviting each part to soften,
Release and rest like a gentle feather floating on a summer breeze.
Softly settling and melting away any tension or resistance.
There's no need to move,
Just follow my voice and let your body respond in its own time as you feel yourself slowly but surely dropping deeper into a state of deep relaxation.
Bring your awareness to the top of your head,
Your crown.
Now gently relax your forehead.
Release any tension in your eyebrows.
Let your eyes soften in their sockets.
Relax your eyelids.
Feel the temples soften and unwind.
Now your cheeks.
That go in the nose.
Feel it clear and open.
Relax your lips.
Allow the jaw to release.
And let the tongue rest lightly in the mouth.
Soften the chin.
Now let the entire face melt into stillness,
Smooth and relaxed,
Completely at ease.
Now move your attention to your right hand.
Bring awareness to your right thumb,
Noticing any sensations and let it soften.
Move to your right index finger.
Feel it relax fully.
Focus on your right middle finger,
Soft and still.
Shift to the right ring finger.
Releasing all tension.
Now bring attention to the right little finger.
Letting it feel calm and heavy.
Sense the centre of your right arm.
Warm and open.
Move to the back of your hand.
Relaxing completely.
Bring awareness on the right wrist,
Soft and still.
Focus on the right forearm.
Letting it feel supported and heavy.
Bring attention to the right elbow.
Feeling its release.
Move to the right upper arm.
Letting go fully.
Shift to the right shoulder.
Releasing any remaining tension.
Feel the entire right arm becoming heavy,
Soft and still.
Now bring your awareness to your left big toe.
Noticing any sensations.
And letting them soften.
Move to your second toe.
Feeling it relax fully.
Focus on your third toe.
Soft and still.
And move to your fourth toe.
Releasing all tension.
Now bring your attention to your little toe.
Letting it feel heavy and calm.
Sense the top of your left foot.
Open and relax.
Move to the sole of your left foot.
Feeling it soften.
Now bring awareness to your left heel.
Allowing it to release.
Focus on the left ankle.
Letting it soften and relax.
Now move to the left calf and shin.
Feel them relax,
Releasing any tension.
Bring attention to the left knee.
Letting it become still and relaxed.
Focus on the left thigh.
Allowing it to soften.
Shift to the left hip.
Releasing any remaining tension.
Now feel the entire left leg becoming heavy.
Soft.
And still.
Now bring your awareness to your left thumb.
Noticing any sensations and just letting them go.
Move to the left index finger.
Feeling it relax fully.
Focus on the left middle finger.
Soft and still.
Shift to the left ring finger.
Releasing all tension.
Now bring attention to the left little finger.
Letting it feel calm and heavy.
Sense the centre of your left palm.
Warm and open.
Move to the back of your hand.
Relaxing completely.
Bring awareness to the left wrist.
Soft and still.
Focus on the left forearm.
Letting it feel supported and heavy.
Bring attention to the left elbow.
Feeling it release.
Move to the left upper arm.
Letting go fully.
Shift to the left shoulder.
Releasing any remaining tension.
Now feel the entire left arm becoming heavy,
Soft and still.
Bring awareness to your right big toe.
Noticing any sensations.
And letting them soften.
Move to your second toe.
Feeling it relax fully.
Focus on your third toe.
Soft and still.
Shift to a fourth though.
Releasing all tension.
Now bring your awareness to your little toe.
Letting it feel calm and heavy.
Sense the top of your right foot.
Open and relaxed.
Move to the sole of your right foot.
Feeling it soften.
Bring awareness to the right heel.
Allowing it to release.
Focus on the right ankle.
Letting it soften and relax.
Move to the right calf and shin.
Let them relax,
Releasing any tension.
Bring attention to the right knee.
Letting it become still and relaxed.
Focus on the right thigh.
Allowing it to soften.
Move to the right hip.
Releasing any remaining tension.
Now feel the entire right leg.
Becoming heavy,
Soft and still.
Bring your awareness to the back of your body.
Starting with the back of your pelvis.
Feel the lower back.
Softening.
And releasing.
Move to the middle back.
Letting go of any tension.
Now bring attention to your upper back.
Feeling it release.
Focus on the shoulder blades.
Letting them soften and release.
Bring awareness to the back of your neck.
Letting it relax.
Feel the back of your head.
Let go completely.
Now let the entire back of your body settle,
Like a soft exhale into the earth below.
Now gently bring your awareness to the front of your body.
Starting with your throat.
Feel the throat soften.
Move to your collarbones.
Let them relax fully.
Focus on your right side of your chest.
Releasing any tension.
Now shift to the left side of your chest.
Allowing it to soften.
Bring your attention to the centre of your chest,
Where your heart resides.
And let it open.
Now move down your ribs.
Feeling them release and relax.
At your tummy.
Soften.
And settle.
Now bring awareness to your navel.
Releasing any tension.
Shift to your pelvis.
Allowing it to relax fully.
Now feel the entire front of your body soften and melt into stillness.
Feel your right arm,
From shoulder to fingertips.
Relaxed and still.
Feel your left arm,
From shoulder to fingertips.
Soft and at ease.
Feel your right leg from hip to toes.
Resting deeply.
Feel your left leg from hip to toes.
Calm and grounded.
Now feel the entire front of your body.
Chest.
Legs.
Peel them open,
Relaxed.
And at ease.
Feel the entire back of your body.
Heals.
Feel them supported.
And at peace.
Now bring awareness to your whole body.
From the crown of your head.
To the tips of your toes.
From your fingertips to your heart.
Feel your entire body resting in stillness.
Effortless.
Complete.
Let yourself simply be in this awareness.
Not thinking.
Not doing.
Just being.
Your entire body is soft and still.
Your breath is gentle.
Your mind quiet.
You're floating in calm.
Surrounded by peace.
Wrapped in the comfort of deep rest.
Let the stillness linger deep within you.
So that when you're ready you can return by gently bringing your awareness back to your breath.
Filling those effortless inhales.
And exiles.
Noticing the support of the ground and the space around you.
So that when you're ready you can slowly flicker your eyes open.
And carry this feeling of calm and deep relaxation with you knowing that you can return to this practice at any time.
Namaste.
