So,
Make yourselves comfortable.
If you're sitting,
Let the chair hold your hips and thighs comfortably,
The back of the chair holding your torso.
If you choose to recline,
Have something to support your head and neck.
Lay your arms out at the side,
Palms down.
I invite you to close your eyes,
If you're comfortable with that.
If you'd rather keep them open,
Pick a point on the carpet to let your eyes settle upon.
Your lids closed to just grains of rice.
When you're ready,
Pay attention to your breathing,
Please.
Follow your in-breath in.
Follow your out-breath out.
Breathing in.
Breathing out.
Make any adjustments that you feel necessary,
So you can be even more comfortable sitting or laying,
So that your body can become still.
External movements just become quiet.
The only big movement is your inhale and your exhale,
Beating of your heart.
Breathing in,
Expanding your belly.
Breathing out,
Letting your belly collapse back in.
When you inhale,
Feel the pressure against your abdomen.
You might also feel it in your low back.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Relaxing your legs,
Your feet,
Toes,
And ankles.
Relaxing your calves and knees.
Relaxing your thighs and hips.
Breathing in.
Breathing out.
Both legs from hips to toes.
Relaxing more and more deeply.
Muscles becoming loose,
Soft,
Warm,
And heavy.
As your legs continue to relax,
Relax your arms and hands.
Fingers,
Hands,
And wrists.
Forearms,
Elbows.
Upper arms and shoulders.
Both arms from shoulders to fingertips.
Relaxing deeply.
Muscles becoming soft,
Warm,
And heavy.
Breathing in.
Breathing out.
Relax your torso.
Low back.
Lower abdomen.
Mid back and upper abdomen.
Upper back and chest.
All the muscles that circle your ribs,
Front to back and side.
Relaxing comfortably,
Deeply.
Muscles becoming soft and loose.
Perhaps even warm and heavy.
As the muscles of your ribs and torso relax,
Your heart can relax.
Your lungs can relax.
Your organs of digestion.
Kidneys,
Liver,
Spleen,
And pancreas.
All the organs that reside in your ribs and abdomen.
Arteries and vessels can relax.
Letting blood flow more easily.
Watch your breath.
Coming in.
Going out.
Relaxing your neck.
Throat.
All the muscles of your head.
Back,
Top,
Sides.
Your brow and forehead.
All the muscles of your face,
Jaw.
Lips and tongue.
Cheeks and nose.
Eyelids,
Eyebrows.
The eyes themselves.
Muscles becoming soft.
Loose.
Following your breath in.
Following your breath out.
You may begin to find yourself in a quiet spot.
The core of yourself.
A spot of relaxation and calm.
Where you can breathe softly and gently.
Enjoy your mind becoming calm.
Slowing down.
Following your breath in.
Following your breath out.
Legs relax from hip to sole.
Arms from shoulders to palms.
Fingertips and toes.
Chest relax.
Throat and neck.
Whole of your head and face.
Softening.
Breathing in.
Saying to yourself,
Body relax.
Breathing out.
Saying to yourself,
Mind calm.
Relaxed and calm.
Just occupying that safe space.
Where you are sitting or reclining.
Breathing in.
Breathing out.
Relaxed and calm.
That is your space.
A space that you can cultivate.
Grow.
Just a little practice each day.
Sitting and breathing.
Relaxing and calming.
If your breath has gotten very small and quiet.
I invite you to breathe in a little more fully.
Let your breathing become more enlivened.
When you are ready,
Wiggle your fingers a little bit.
Wiggle your toes a little bit.
When you are ready,
Open your eyes.
Stretch if you want to.
