Welcome to calm your mind.
To let go of stress and tension.
Please come lay down and get comfortable.
Make sure the arms and legs are relaxed and you cover yourself with a nice warm blanket and preferably you wear an eye mask.
Feel the body being supported by the floor.
For the next moment you don't have to do anything.
You only have to listen and allow your nervous system,
Brain and body to settle.
Nothing to do,
Just to relax,
Let go and surrender.
Notice the sounds around you.
Try to hear all the sounds as far as you can hear,
Outside.
Let them come and go,
No need to focus.
And then bring your awareness inside the room and notice the sounds here.
Now bring your awareness towards the body.
Notice the counterpoints with the floor,
The heels,
The calf muscles,
The hips,
The back,
The shoulders,
The arms,
The back of the head.
Give yourself permission to relax.
Surrender your weight to the floor and feel your body becoming heavier.
Take a breath into the nose and exhale out the mouth.
Another breath into the nose and exhale out.
And one more time.
Inhale and exhale out.
Lift the right leg a little bit off the floor and tighten all the muscle.
Hold it,
Hold it and release.
Now lift the left leg a little bit off the floor,
Squeeze all the muscles.
Hold it,
Hold it and release.
Now keep the heels on the floor but lift the buttocks off the floor and the hips.
Squeeze the buttocks,
Squeeze all the muscles in the area.
Hold,
Hold and release.
Now both arms,
Lift them a little bit off the floors,
Make fists,
Squeeze all the muscles.
Hold,
Hold and release.
And finally tighten the face,
The forehead,
Jaws,
Squeeze the muscles,
Make an angry face.
Hold it,
Hold it and release.
And let the whole body soften.
And make adjustments if necessary to make sure the body is completely still,
Calm and relaxed.
Now it's time for your personal attention.
It's something you want to program in your subconscious mind.
If you already have one,
Bring it to mind.
If not,
Choose a simple attention,
Keep it short,
Positive and in the present tense.
If you don't have one,
You can use mine for today.
I let go of stress and tension.
Try to visualize it,
Your personal intention or mine.
How would it feel to be completely free of stress and tension?
More important,
How would it feel?
Now if you feel it,
Feel it throughout your whole body.
And mentally,
Silently say to yourself three times your personal intention or the one I'm making up today.
I let go of stress and tension.
Now we're going to relieve all the tension in the body.
When I mention the body part,
Try to surrender it.
Soften it.
Begin with the forehead.
Allow the eyebrows to slide away from each other.
Forehead becoming soft.
Feel the temples becoming even softer.
The muscles around the eyes.
Calm and relaxed.
And behind the eye.
Awareness of the right ear.
Listening.
The left ear.
Listening.
The tip of the nose.
The space between the nostrils and the upper lip.
Awareness of both lips.
The inside of the mouth.
The back of the throat.
And the tongue resting.
The space between both lips.
Awareness of the jaws.
And the throat.
The right side of the chest.
Shoulder.
Upper arm.
Lower arm.
Wrist.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pink.
Palm of the hand.
Back of the hand.
The whole right arm.
Right side of the chest.
Left side of the chest.
Left shoulder.
Upper arm.
Lower arm.
Wrist.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pink.
Palm of the hand.
Back of the hand.
The whole left arm.
Left side of the chest.
Heart center.
The belly.
Both hips.
The right upper leg.
Lower leg.
You.
Sole of the foot.
Top of the foot.
All of the toes.
The whole right leg.
And then moving over to the left leg.
The left hip.
Left upper leg.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
All of the toes.
The whole left leg.
Moving over to the back.
The whole back.
The whole spinal column.
Back of the head.
Crown of the head.
And the forehead.
Awareness of the whole body together.
The whole body together.
The whole body releasing of stress and tension now.
Now move your awareness to the breath.
Notice the natural breath.
The inhale.
And the exhale.
I'm gonna inhale for four counts.
Two.
Three.
Four.
And exhale for six.
Two.
Three.
Four.
Five.
Six.
Inhale for four.
Two.
Three.
Four.
Exhale for six.
Two.
Three.
Four.
Five.
Six.
Continue this breathing cycle on your own.
Notice the end of the inhale.
And the end of the exhale.
If it feels more comfortable,
Try to do it without the counting.
Just notice that the inhale and the exhale is longer.
Continue on your own.
Allow to surrender a little bit more on the exhale.
Sinking deeper into relaxation on every exhale.
Now let go of the breathing.
Now gently notice any tension in your whole body.
Notice if there's any tension.
And now wherever you feel tension,
Feel the release in the whole body.
Feel the release in the whole body.
Simply letting go.
Now allow the images to surface in your mind.
Visualize a warm shower washing over you.
Water flowing over your body.
A gentle river flowing forward.
Leaves floating down a stream.
Mist dissolving in air.
Clouds drifting slowly across the sky.
Soft rain on a window.
Droplets sliding down a glass.
Waves rolling in and rolling out on a beach.
Footprints in the sand being smoothed away.
A soft breeze moving through trees.
Still water of a lake becoming calm again.
Notice the quietness inside yourself.
It is now time to return to our personal intention.
Feel it.
Feel the joy and gratitude of living in your intention.
And name it silently three times.
If you use mind,
Just say mentally,
I let go of stress and tension.
Now take a moment to rest in stillness.
Just be.
Now bring your awareness back to the whole body.
Notice the body.
Feel the contact points with the floor again,
The heels,
The buttocks,
The back.
And take a deeper breath in.
Slowly come back.
Slowly hear the sounds around you.
Small movements in the fingers and the toes and the hands and the feet.
Feel the confidence within you now.
This is your natural state.
Enjoy this moment.
And as always,
Let it stay with you throughout the rest of your sleep or the rest of your day.
Remember,
Life is meant to be lived in the present moment,
Full of calmfulness and joy.
When you're ready,
Gently open your eyes.
