Welcome to this guided relaxation.
This is your time to slow down,
Soften and simply be.
You don't need to do anything,
There's nowhere else you need to be,
So just let my voice guide you into a deep state of relaxation.
Just allow yourself to arrive,
Gently,
Fully and without effort,
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.
Close your eyes or have a soft gaze and then begin to follow your breath as it gently flows in and out.
Let the rhythm of your breath guide you home.
I'm now going to guide your awareness through your whole body and as we do we're going to invite each part to soften,
Release and rest as if a gentle feather floating on the summer breeze has landed on that part and it starts to soften,
To melt and all tension and resistance just melts away.
When we start the scan there's no need to move,
Just bring your awareness to each area as I name it and let your body respond in its own way and just feel how you start to relax,
Soften and release.
Ok,
Let's begin.
Now move your awareness to your right thumb,
Feel it,
Notice it and let it relax.
Now move to your index finger,
Middle finger,
Ring finger and your right little finger.
Feel each one soften,
Release and become still.
Now move your awareness to your right palm,
The back of your hand,
Then the rest,
Your forearm,
Elbow,
Upper arm,
Shoulder,
Feel your whole right arm feel relaxed and deeply supported.
Now move your awareness to your left thumb,
Then your index finger,
Middle finger,
Ring finger and your left little finger.
Feel the palm,
The back of your hand,
Your wrist,
Forearm and shoulder,
Let the entire left arm soften,
Let it rest completely.
Now move your awareness to your right big toe,
Second toe,
Third toe,
Fourth toe and your right little toe.
Feel the sole of your right foot relax,
The top of the foot,
The ankle,
Shin,
Knee,
Let the whole right leg release into the ground.
Warm,
Safe and still.
Now move your awareness to your left big toe,
Second toe,
Third toe,
Fourth toe,
Left little toe.
Relax the sole of your left foot,
The top of your foot,
The ankle,
Shin.
Feel the entire left leg resting in stillness,
Supported by the ground.
Now move your awareness to the back of your body,
Mid back.
Feel the shoulder blades soften,
The back of your neck,
The back of your head.
Let the whole of your back sink deeper into trust,
Into support,
Into stillness.
Now move your awareness to the front of your body,
To your throat,
Collarbones,
The right side of your chest,
Left side of the chest,
The centre of your chest.
Feel your left ribs,
Right ribs.
Let the entire front of your body soften,
Open and relax.
Now move your awareness to your head,
To your chin,
The jaw,
The lips,
The cheeks,
Your left ear,
Right ear.
Bring your awareness to your crown,
The top of your head,
And feel the whole face and head melt into stillness.
Draw your awareness to your whole body,
From your fingertips to your toes,
From the crown of your head to the base of your spine.
Feel your entire body resting,
Complete,
Effortless,
Whole.
There's nothing left to do now,
Just rest and be still,
Held by your breath and the ground beneath you.
Let this stillness linger within you,
So when you're ready you can begin to gently bring your awareness back to your breath.
Feeling the inhale and then the exhale,
Noticing the support of the ground beneath and the space within.
Gently start to move your fingers and toes,
So when you're ready you can stretch out or take a sigh or both.
Slowly open your eyes and carry this calm with you,
Knowing that you can return to this practice,
To your body,
To your breath,
To this place of rest at any time when you need to.
Namaste.
