Lie down on your back in Savasana.
Allow your legs to separate a little wider than normal.
Maybe the arms a little further from the body.
Squeeze your shoulder blades together on your back to align the shoulders.
And squeeze your sits bones towards one another to align the hips.
Close your eyes.
And bring 100% of your awareness into your toes.
Relax all 10 of your toes.
Move the awareness to the bottoms of your feet,
The insides of your feet,
And the outsides of your feet.
Bring your mind to both heels and both Achilles tendons.
Relax the tops of both of your feet.
Bring all of your awareness into your right ankle bone.
Soften the space around your right ankle bone.
Right shin bone relax.
The right calf muscle and the back of your right knee.
The inside of your right kneecap and the underside of your right kneecap relax.
Let go of the outer right knee and the outer right side of your right kneecap.
Top of right kneecap relax.
The whole right knee.
Bring your awareness to the right inner thigh all the way up to the right inner groin relax.
Relax the back of your right thigh.
Relax the outer right hip all the way down to the right knee.
And then slide your awareness over the right kneecap and up the right thigh to the right hip flexor.
Relax your right thigh.
Right glute muscle relax.
Right side of the sacrum and right side of the tailbone relax.
Relax the right side of your pelvic floor and right pubic bone.
Relax your left side pubic bone and left side pelvic floor.
Left side of your tailbone and sacrum relax the left glute muscle.
Bring your awareness to the outer left hip and slide that awareness down to the outside of the left knee.
Relax the back of your left thigh and the left inner thigh all the way down to the left inner knee.
Slide your awareness to the top of the left kneecap and all the way up the thigh to the hip joint.
Relax your left thigh.
Let go of the left side of your left kneecap.
The underneath side of your left kneecap.
The right side of your left kneecap and the top of your left kneecap.
Relax your whole left knee.
Of the left shin bone and the left calf muscle,
Left ankle relax.
Bring your awareness now to your lowest lower belly.
Let go of all of the muscles gripping the small intestine and the lower spine.
Let go of all the organs in your abdomen.
Send your awareness now to the back bottom ribs where the diaphragm attaches on the spine.
Relax your back bottom ribs.
Right chest muscles relax.
The right side of your sternum.
The right upper arm.
The elbow.
The forearm.
The right wrist and the palm of the right hand.
The back of the right hand relax.
All of the right fingers relax.
The left side rib cage.
Left side armpit.
Left collar bone and left chest muscles relax.
The left side of the sternum.
Left upper arm.
Left elbow,
Forearm and wrist.
The back of the hand and all of the left fingers.
The palm of the left hand relax.
Bring your awareness to both of your lungs in your chest.
Relax your lungs.
Bring your awareness to the lining around your heart.
Relax the lining around your heart.
Sliding the awareness up from the heart to the pit of the throat and the back of the neck.
Relaxing the inside of the throat and the base of the tongue.
The jaw and the back bottom teeth.
The roof of your mouth relax.
The bridge of your nose and your cheekbones.
The temples and the eyeballs and their sockets.
Relax your eyebrows in the very center of your forehead.
Your hairline and every hair follicle on your scalp breathe.
See if you can feel the lining around your brain.
Relax the lining around your brain.
