Here is your time to relax,
To let go.
Take a gentle breath in through the nose and a long slow breath out through the mouth.
Breathing in,
Belly expanding.
Breathing out through the mouth as though you're blowing out through a straw.
Draw the awareness to your toes.
As you inhale,
Draw the toes back towards you,
Engaging the leg muscles and release.
Awareness to the shoulders and the upper back.
Gently guide the shoulders and the upper back down into the floor beneath you and release.
Awareness to the head.
Gently guiding the head down to the surface beneath you and release.
Bring your awareness now to your right hand thumb,
Just noticing it.
The index finger,
Middle finger,
Ring finger and little finger.
To the palm of the hand,
The back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm.
The shoulder,
Traveling down to the right side of the chest,
The waist,
Hip,
Thigh,
Knee.
Carve ankle,
Heel,
Sole of the foot,
Top of the foot and each toe.
Awareness to the left foot,
The toes of the left foot,
Top of the foot,
Sole of the foot,
Heel,
Ankle,
Carve,
Thigh,
Hip,
Left side of the chest,
Shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Back of the hand,
Palm of the hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Take a breath in,
Awareness to the back of the body,
The shoulder blades,
Spine,
Lower back,
And the calves,
To the front of the body.
The belly,
The chest,
Rising and falling with the breath.
Awareness to the throat,
The jaw,
Lips,
Mouth,
Nose,
Eyes,
Forehead,
And the top of the head.
Awareness of both legs,
Both arms,
And the whole of the body.
Resting here,
Feel the weight of the body,
Aware of the surface beneath you,
Supporting you,
Steady and changing,
Muscles softening,
Joints releasing,
Here it is safe to rest.
Now sense the rhythm of your breath,
Life energy flowing through you,
Each inhale arriving naturally,
Each exhale releasing on its own.
Imagine this current as a soft golden light washing through you,
The inhale,
The exhale,
Clearing any heaviness,
Energy settling,
Inviting a sense of balance and calm.
Awareness to any thoughts,
Sounds,
Sensations,
And allow any thought to pass like leaves floating along a gentle stream,
Effortlessly floating.
Resting in the stillness between each thought,
Aware of the observer of any thoughts,
The one that sees with compassion,
Perhaps it's a calm thought that says you're doing your best and allow that wisdom to hold you like a warm,
Soft blanket.
Embracing you,
Embracing every part of you,
All is welcome here,
Aware of the peace within you,
That peace is your true nature,
Your true nature is peace.
Feel the body heavy melting into the surface beneath you and now light as if floating heavy light imagine now you're beside a gentle stream winding through a peaceful woodland here you feel safe and the air feels fresh yet your body feels warm and each ripple carries away what feels too much one thought one worry one demand watching them float downstream until they fade you begin to feel lighter more spacious inside releasing any weight that you were never meant to carry inviting softness beginning now to allow that image to fade beginning to move the fingers and the toes deepening the breath and slowly opening your eyes you
