Hello and welcome to this guided relaxation where you will rejuvenate your body,
Mind and soul.
Start by finding a comfortable position and make sure that you can be absolutely relaxed.
Then allow your eyes to gently close as you bring your awareness to your breath.
The breath is your number one tool to arrive into the present moment.
Just follow the movement of the belly rising and falling and observe as you exhale how a wave of relaxation is washing over your body.
By allowing your breath to calm down we are stimulating the nervous system and preparing ourselves for a journey of deep relaxation.
And as we are arriving into the present moment of the surface we are lying on and the physical connection points between us and the surface beneath us.
Here we allow ourselves to surrender any tension that we might hold so we can sink deeper and deeper into relaxation.
Feeling our body becomes heavier and heavier.
Feeling the air in the room touching our skin.
Feeling the material of our clothes.
Feeling how the heartbeat goes up as we inhale and slows down as we exhale.
Allowing ourselves to observe our thoughts as they come and go.
Our heart is beating,
Our lungs are breathing,
Our mind is thinking.
But the deepest part of us simply observes.
We will together do a few rounds of a breathing known as 4-8.
So we will inhale for the count of 4 and exhale for the count of 8.
Really focusing on slowing down our exhalation.
Wherever you are,
Take a full inhalation through your nose.
Exhale it all through your mouth.
And then let's together inhale for 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 1,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
And from here,
Gently allow the breath to return to normal.
As we will dive deep into our body,
Guided by a scan.
I would like you to feel your right hand.
Without seeing it,
You know where it is.
Tune into the feeling.
Feel the sensation of the palm of the left hand.
Or tingling sensation that spreads out to your right hand thumb.
Second finger.
Third.
Fourth finger.
And fifth finger.
Feel the wrist of the right arm.
Upper arm.
And shoulder.
Now feel the palm of your left hand.
Without looking at it.
Without going through the memory of where it is.
Simply feel it.
Then feel the thumb of the left hand.
Second finger.
Third finger.
Fourth finger.
And little finger.
Feel the wrist of the left hand.
And shoulder.
Feel the whole of the both arms together.
Tune into the sensation of feeling your body.
Then feel the crown of your head.
Feel your forehead.
Feel the meeting point between the upper and the lower eyelid.
Feel how the muscles around the nose are working on your inhalation.
Feel the meeting points between your upper and your lower eyelids.
Then feel the whole of your upper body together.
Then feel the sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel the top of the right foot.
Kneecap.
Then feel the sole of the left foot.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel the top of the left foot.
Now feel both legs together.
And now feel your whole body.
Now I would like you to visualize a great and mighty city.
There is eleven gates into the city.
And travelers from all around the world And travelers from all around the world is entering and leaving.
At the gates there used to be guards.
But the guards had taken vacation.
So unwanted travelers had entered the city.
And hatred,
Anger and frustration was brewing in the heart of the city.
A pollution that had clouded this mighty and gracious city.
This city is your body.
And the main seven gates to the city.
For too long these gates have been unguarded and unprotected.
Fear and anger have been allowed to enter your holy city.
Your inner kingdom.
To reclaim your city you set out on a journey.
And as you dove deep into self-inquiry your teacher your teacher you listened carefully to the teacher's instructions.
And you closed all of your gates for a moment.
And as all of the gates closed you could turn your gaze within.
And as the bright light of your consciousness was surging through the city the forces of darkness fled your city.
But the teacher encouraged you to be extremely careful of the things you consume.
The teacher encouraged you to stay on the path of light.
And he also reminded you to reach love and balance.
There is nothing in your life that you need to add.
You simply have to remove the obstacles and the walls.
The teacher encouraged you that this moment matters.
You thanked the teacher for the valuable lessons for the valuable lessons as you allowed yourself to arrive back into the room where we started.
Once again feeling your body feeling the clothes on your skin as this journey has ended I wish you to go forth from here in abundance and may you stay blessed by the breath.
