Hello my sweet friend.
Thank you for joining me this evening.
I want you to start to relax and begin to get comfortable.
Take a moment to find your comfortable space.
Make sure your head is comfortably rested.
Lay on your back and put some space between your ankles and legs.
If you have a blanket,
Pillow,
Or cushion,
You can put that underneath your knees.
Now,
Allow the hands to rest naturally,
Either on your heart and stomach,
Or at your sides.
Once you feel comfortable,
Close your eyes and allow them to become heavy.
Draw attention to your breath,
Letting it remain natural.
Simply inhaling and exhaling at your own pace.
You can keep your breathing at a smooth pace.
Pay attention to the way your breath is moving and how your chest and stomach are moving up and down with each breath.
As it moves,
Enjoy the peacefulness of your rest,
The calmness of nowhere to go,
Nothing to do.
Take a deep breath in and let everything go.
Enjoy this time of rest and relaxation and focus on only you.
Now,
Notice any temperatures around you.
Is there coolness or warmth connecting with your body,
Blankets,
Clothing,
The air around you?
How do they all feel?
Now,
Consider the surface underneath your body and how it feels.
Does it feel soft or firm?
We will now acknowledge your body by squeezing all the muscles in your body while taking slow,
Even breaths.
So now,
Tighten and squeeze all the muscles at once,
Holding for about five seconds.
Now,
Let it go.
Let's gently bring your awareness to any areas of your body in which you might still be holding tension.
Make sure you keep breathing steadily as we scan through each area.
If you find areas of tension,
Ask your body politely to have the tension leave and take a deep breath.
Then exhale away any area still holding tension,
Knowing you deserve to rest peacefully and stress-free this evening.
We will first start with the soles of the feet.
Now,
Move to your toes.
Keep moving up to the ankles.
Now,
Keep breathing as you move to your shins.
You will then go to the back of your legs,
Then to your thighs,
Onto your hips,
And onto your pelvis.
Continue to breathe and rest comfortably.
Now,
Scan your abs.
Then bring attention to your lower back,
Then up to your upper back body,
Over to your chest,
And up to the shoulders.
Now,
Move to the arms and keep moving to your hands,
And also your wrists and fingers.
Now,
Take a moment to continue breathing normally,
Asking your body to remove any tension in your breath and rest comfortably.
Keep moving back up to your neck,
Then focus on your jaw and your lips.
Take a moment to focus on your whole face,
And now the top of your head.
Finally,
Take a moment to take a deep breath and let any stress or tension remaining and let go.
It's now time to put your mind,
Body,
And soul to complete rest.
Sleep well,
My friend.
I will see you again soon.
Take care.
