Just coming to lie down on your back.
Eyes closed.
Just making any final adjustments.
Allowing the body to melt into the floor.
Widening your heels to be a little bit wider than your hips.
Arms fall away from your torso.
Palms face up.
Just finding the perfect positioning for your head and neck.
Nestling in.
Softening.
Relaxing.
Closing down the eyes if you're not already there.
Soften the brow.
It's as if the brow could slide towards your temples and your temples towards your ears.
All melting towards the floor.
Relax through the jaw.
Tongue falls to the floor of the mouth.
Relaxing any conscious control of the breath.
Just become aware of the movement that remains.
As the breath easily moves in and out.
Noticing a gentle rise and fall of the belly.
As you breathe here.
And begin.
To silently count back on your exhales from 10.
So next time your belly falls,
Silently feel.
Hand.
The next time it falls.
The next exhale.
8.
Letting go of a little bit more attention each time.
If you get lost,
It's okay.
Simply start again.
No effort.
Now relax your counting.
No matter what number you've reached.
No effort with the breath at all.
Relax a bit deeper.
You might notice the breath no longer reaching down into your belly.
But the breath just moving in your chest.
Feel this tiny puff of breath.
As you relax,
Even deeper.
Release any effort.
As you melt.
Even deeper.
You might become aware of the movement of the breath.
In the walls of the nostrils.
You might even remember or recognize that you are not the breather.
You are being breathed.
Beginning rotation of consciousness.
Moving that awareness now through the body.
I'll name different parts of the body for you to drop your attention into.
There's no need to move these parts or feel anything in particular.
To simply notice.
Drawing your awareness now.
To the right hand.
Right.
Second finger.
Third finger.
Fourth finger.
Finger.
Palm of the hand.
Back of the hand.
Right forearm.
Upper arm.
Right shoulder.
Right ribs.
Right waist.
To the right hip.
Right groin.
Right by.
Right knee.
Right shin.
And go.
To the top of the right foot.
Soul of the fight.
Right big tone.
Left.
Big toe.
Seconds to go.
Third toe.
Fourth tone.
Pinky toe.
To the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the hand.
Back of the hand.
Left forearm.
Upper arm.
Left shoulder.
To the left ribs.
Left waist.
Right,
Left,
Hip.
Groin.
Left thigh.
Left knee.
Left shin.
Left ankle.
Top of the foot.
Soul of the fight.
Left big toe.
Second toe.
Third toe.
Fourth tone.
Pinky.
Toe.
To the back of the head.
Right shoulder blade.
Left shoulder blade.
Right buttocks.
Left buttock.
Right,
Heal.
Left heel.
The entire spine.
Pelvis lower belly.
Upper belly.
Right side of the chest.
Left side of the chest.
Center of the chest.
Throat.
Chin.
Bottom lip.
Upper lip.
The space between the lips.
The tongue.
Roof of the mouth.
Right cheek.
Left.
Right here.
Left ear.
Tip of the nose.
Bridge of the nose.
The right eye.
Right eyebrow.
Right temple.
The space between the eyebrows.
The left eye.
Left eyebrow.
FOREHEAD.
Crown of the head.
Feel the entire back of the body.
Feel the entire front of the body.
Feel the whole body resting here.
Rest.
Begin to visualize now in the very center of your chest.
Deep back behind the breastbone.
Snuggled between your lungs.
The four-chambered mansion of your own heart.
A glowing ball of light.
Illuminating the heart.
Visualize this light growing brighter.
And brighter.
Warmth,
And luminosity.
Beginning to radiate out.
In all directions.
This light grows so bright and radiant.
It begins to fill the entire space around you.
As you're held in this glowing light.
This golden light radiating out.
Surrounds the body.
As if you were resting inside of a golden egg.
This light carries with it all peace.
All healing.
All this.
This light is you.
And you.
Are the light.
Rest in that awareness.
That remembrance.
Now.
Bringing your awareness.
Back to your intention.
Back to your heart's desire.
I am resting.
When you are ready.
Again.
Just wake your body gently.
Curling the thumbs.
And index fingers together.
Gently rubbing.
Down to middle finger.
Ring finger.
Pinky.
Taking your time here.
You can roll over to one side.
Taking a deep breath in when you're ready.
Thank you.
Inside out the mouth.
Take two sips in.
One more,
Just like that.
Breathing in.
A little bit more Letting it go.
Taking your time here.
Integrating back into your waking life.
Moving slowly.
And giving yourself time.
And drinking water.
Letting this land.
I hope you have.
Beautiful day.
Namaste.
