Make yourself comfortable.
Lie down on your bed or on the floor or sit in a comfortable seat and make sure that everything is to your liking so that you can completely relax.
This time is for you and you only,
So adjust everything,
Your clothes,
Your hair to make yourself feel completely comfortable.
Now take three deep breaths in through the nose and exhaling through the mouth three times.
Come to feel the sensations in your body.
Letting go of everything that's happened today and just coming to feel how you feel right here right now without analysing,
Simply noticing the sensations you feel.
Perhaps there are some areas of the body with a lot of sensations and some areas of the body with more subtle sensations and others with no sensations at all,
Simply observing without judgment.
Now come to focus on your head.
Allow your head to completely relax,
Resting fully down into the ground or the chair behind you.
Relax the back of the head,
The top of the head,
The forehead,
Eyebrows,
Eyes,
Eyelids,
Eyelashes,
The temples,
Your cheeks,
Left cheek,
Right cheek,
Your nose,
Feel the length of your nose,
The tip of the nose,
The nostrils,
Feel the air passing between your nostrils as you breathe in and out.
Your ears,
The outer parts of your ears,
The inner ears,
Feel your ears hearing,
Receiving sound.
Your mouth,
Your lips,
Teeth,
Tongue,
Gums.
Have a gap between your upper and lower teeth.
Let your tongue rest on the top of your mouth,
Relaxing the jaw,
The chin,
Allowing your whole mouth to be completely relaxed.
The neck,
Let your neck melt down into the floor or the chair behind you.
Collarbones,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists,
Hands,
The backs of your hands,
The palms of your hands,
Your fingers and thumbs,
The chest,
The abdomen.
Notice the rise and fall of your belly as you breathe in and out.
Notice the rise and fall of your belly as you breathe in and out,
Without changing the rhythm or controlling the breath.
Allow your belly to be nice and loose like a Buddha belly,
As you allow that movement as you breathe.
The breathing is natural,
Automatic,
You are not doing it.
There is no effort.
The upper back,
Middle back,
Lower back.
Feel your whole spine completely relaxing.
The hips,
Buttocks,
Thighs,
Knees,
Calf muscles,
Ankles,
Feet,
The tops of your feet,
The soles of the feet,
Heels,
The toes,
Big toes,
Second toes,
Third toes,
Fourth toes,
Fifth toes.
Allow your whole body to sink deeper into relaxation,
Feeling the gravitational pull inviting you to relax even deeper.
