Beginning this guided relaxation in a place that is safe for you to enter a deep state of sleep.
Bring attention to your senses.
Allowing each perception to come to you.
Listen for far away signs.
Sounds outside the room that you are in.
Follow each sound like a thread.
Every single detail.
Explore and discover every single sign.
Listen for nearby signs.
Sounds within and just outside the room that you are in.
Follow each sound like a thread.
Explore and discover every single detail of each sign.
Hear the sound of breath moving in and out of your nose.
The signs from within your body.
Exploring and discovering every single sign.
COLOR attentive.
To each perception.
Feel the touch of air on your skin.
Coolness on your forehead.
Feel the clothing on your body.
The weight of the covers over you.
Resting gently.
Feel the sensation of where your body touches the surface beneath you.
Supporting you.
Remain alert to every single sensation within your awareness.
Explore and discover every single detail.
Feel the softness of your cheeks.
Smooth out your forehead.
Release any expression from your face.
Let the eyes rest back into your skull.
And let go of any holding in the hands.
Alert Attentive inviting you to follow my voice with curiosity and openness.
No.
Allow my words to be your words.
As you rotate attention throughout your body.
Feel the sensations of where your body meets the surface beneath you.
Welcoming your experience just as it is.
Welcoming the entire body as vibrant sensation.
Radiating in all directions.
Inwardly.
Outwardly.
Sensations on the surface of the body.
Deep inside the body.
Sensing the right side of the body.
The left side.
The back of the body.
The front of the body.
Welcoming both legs at the same time.
The entire right leg.
Ankle,
Foot and toes.
Knee shin,
Ankle.
Thigh.
Sensing the right hip.
Alert,
Attentive.
The entire left leg.
Ankle,
Foot and toes.
Knee,
Shin,
And calf.
Bye.
Sensing the left hip.
ALERT Attentive the entire torso alive.
Breathing itself.
Letting go of thinking.
The ceiling and floor of the pelvis sacrum.
Belly and lower back.
Mid chest and mid back.
Upper chest and upper back.
And welcome both arms at the same time.
The entire right arm.
Wrist,
Palm and fingers.
Forearm Elbow upper arm,
Shoulder.
The entire left arm.
Wrist,
Palm and fingers.
Forearm Elbow up her arm.
Shoulder.
Without analysing,
Sensing your way.
Nah.
Back of the head.
Cry.
Forehead.
The touch of air on your skin.
Both eyes at the same time.
The entire right eye.
Cheekbones.
Temple Eyebrow right eye.
The entire left eye.
Cheekbones.
Temple.
Eyebrow left eye.
Sensation of the breath moving through both nostrils.
Right nostril.
Left nostril.
Both ears at the same time as sensation.
Right ear.
Sensation of the left ear.
And give up being involved with thinking.
Instead welcoming sensations just as they are.
The entire jaw,
Mouth and throat.
A sensation.
Back of the throat.
Inner walls of the mind,
Left and right.
Sealing.
.
.
Floor of the mind.
Comes.
Sensing your jaw.
Lips.
As vibrant,
Vibrating.
Tingling,
Radiant sensation.
Sensing your jaw.
Lips.
T.
Gums,
Mouth,
Floor of the mind.
See you later.
Inner walls left and right.
Hung.
Back of the throat.
The entire jaw,
Mouth and throat.
As sensation.
Give up being involved with thinking.
Instead welcoming sensation.
Just as they are.
Sensation of the left ear.
Right ear.
Both ears at the same time as sensation.
Left nostril.
Right nostril.
Sensation of both nostrils.
Left eye.
.
.
Eyebrow,
Temple.
Cheekbones.
The entire left eye.
Right eye.
Eyebrow Temple.
Cheekbones.
The entire right eye.
Both eyes at the same time.
As sensation.
Without analysing.
Sensing your way.
Forehead,
Pride.
Back of the head.
Nah.
Sensation along the inner walls of the throat.
Left shoulder.
Left upper arm.
Elbow.
4R wrist,
Palm and fingers.
The entire left arm.
Right shoulder.
Right upper arm.
Elbow 4R wrist,
Palm and fingers.
The entire right arm.
Welcoming both arms at the same time.
Upper chest and upper back.
Mid chest and mid back.
Belly and lower back.
Ceiling and floor of the pelvis sacrum.
Letting go of thinking.
The entire torso alive.
Breathing itself.
Left hip.
Bye.
Knee,
Shin,
And calf.
Ankle,
Foot and toes.
The entire left leg.
ALARM Attentive Sensing the right hip.
Thigh.
Knee,
Shin and calf.
Ankle,
Foot and toes.
The entire right leg.
Welcoming both legs at the same time.
Bring attention to your jaw.
Comes.
My tongue.
Welcome sensations throughout the mouth.
Without trying to relax or change anything.
From inside the mouth follow sensation into the inner canals of your left ear.
Inside the right ear.
Sensation of both ears at the same time.
Sense the cheeks,
Nose.
Sensation of the left eye.
Right eye.
Both eyes at the same time.
The I is a unified feel.
Of radiant sensation.
Welcome sensation in the forehead.
Skull.
Crown of the head.
Back of the head.
Nah.
Welcome sensation in the left shoulder.
Left upper arm and elbow.
Forearm and wrist.
Hand and fingers.
The entire left hand.
Arm and shoulder as sensation.
Right shoulder.
Upper arm and elbow.
Forearm and wrists.
Right hand and fingers.
The entire right hand.
Arm and shoulder as sensation.
Can sense both hands,
Arms and shoulders at the same time.
Completely absorbed in and as radiant sensation.
Bring attention into the upper torso.
Run and back.
Mid torso.
Front and back.
Lower torso,
Front and back.
The entire torso,
Front and back.
A field of radiant sensation.
And bring attention into the pelvis and sacrum.
Left hip and thigh.
Knee,
Foreleg,
And calf.
Ankle,
Heel,
Foot and toes.
The entire left foot.
LA.
And hip.
As radiant sensation.
Right hip and thigh.
Knee,
Foreleg and calf.
Ankle,
Heel,
Foot and toes.
The entire right leg as sensation.
Both legs at the same time as radiant sensation.
And sense the entire body.
A unified field of radiant sensation.
Bring attention to the forehead.
The touch of air on the forehead.
And sensations of coolness.
Sensations of coolness on the forehead.
And the entire body.
At rest.
Sense the natural weight.
Of the left arm.
The natural weight of the right arm.
The natural weight of both arms.
Heavy and at ease.
Supported by the ground beneath you.
And the body at rest and at ease.
Sense the left hand.
And fingers.
Warm and at ease.
Right hand and finger.
Warm and at ease.
The natural weight of the left leg.
The natural weight of the right leg.
Both legs heavy.
Fully supported by the surfaces they're resting on.
The entire body at rest and at ease.
And sense the abdomen,
The gentle rise and release of the abdomen.
As breath comes in.
And goes out.
Heartbeat calm and regular.
The entire body at rest and at ease.
The natural weight of the left side of the body.
The natural weight of the right side of the body.
Both sides of the body.
Natural weight of the back of the body.
The natural weight of the front of the body.
Both front and back of the body.
The natural weight of the whole body.
Warmth radiating throughout the entire body.
And everything to be just as it is.
Without trying to understand or change anything.
Simply being just as you are.
And everything just as it is.
Feeling secure and at ease.
At rest and at ease.
