Find yourself a position of comfort and ease allowing the body to soften and take some deep breaths in and long slow breaths out each breath in feel your body sinking deeper and deeper down into the surface beneath you softening and letting go and breath in and breath out and bring your awareness to the inhale the pause and the exhale allowing the breath to be at its natural pace not controlling it in any way just be aware of it as it comes in and out the inhale the pause and the exhale and the pause notice the rise and fall of the body with each and every breath in tune in to the flow of the natural breath feel the body becoming heavier and heavier as it sinks deeper and deeper into a deep sense of relaxation if your mind wanders acknowledge the thoughts with compassion and kindness bring your awareness back to the breath becoming aware of your feet as you breathe in imagine your breath flowing all the way down to your feet and when you reach your feet begin your out breath flowing back up up the body to the top of the head each breath in flowing down to your feet and breath out breath rising up the body and to the top of the head and to the top of the head the flow allowing your feet to dissolve in your mind's eye letting them go becoming aware of the calves allowing the legs to fully relax body relaxing more and more and more and more gentle breath in and out softening,
Releasing awareness to the upper legs the pelvis and lower back allowing the breath to move into every part of your lower back breathing in,
Directing the breath into the lower back and breath out breath flowing back up the body to the top of the head releasing any holding letting go of the lower back awareness to the middle back and the rest of your body ribs feel the ribs expanding and releasing allowing tension to dissolve on the eighth breath awareness to the upper back ribs chest sinking even deeper into stillness breath in and out awareness to the fingers the thumb and the hands breathing out,
Down the arms to the hands and in,
Breath rising back up to the top of the head tension dissolving all muscles of the arms relaxing awareness to the upper arms and shoulders all muscles and bones softening releasing allowing yourself to sink into an even deeper state of relaxed awareness being present in each moment letting go of any thought coming into into your mind becoming the silent witness of the mind breath in becoming aware of the peace within that peace is your true self your true nature is peace feeling grateful for this moment and when you're ready begin to deepen your breath taking in fresh oxygen into the body begin to move the fingers and the toes and when you're ready begin to breathe in slowly awakening slowly awakening thank you for listening my name is Sandhya
