Let's begin by making yourself comfortable.
Sit in a chair and allow your back to relax completely,
With your feet on the ground or any support under your feet.
You could also do this practice while lying down,
Have your head supported.
Your hand should be resting gently in your lap or at your side.
Allow your eyes to close or if you are not able to close your eyes,
You may remain open with a soft gaze.
Now take a deep breath.
Breathing in fully and exhaling slowly.
One more time.
Breathe in through your nose,
Hold and breathe out through your nose.
Feel your stomach expand on,
Inhale and relax and let go as you exhale.
If you are distracted by any sound in the room,
Simply notice this and bring your focus back to your breathing.
As you continue to breathe,
Bring your awareness to your right foot.
Visualize the right leg angle and relax while exhaling.
Go up and relax the calf area,
Relax the knees,
Relax the thigh area and relax the hip bone.
Take a deep breath in and relax your complete right leg while exhaling.
As you continue to breathe,
Bring your awareness to your left foot.
Visualize the ankle,
Relax the ankle.
Go little up and the calf area,
Relax the calf area,
Relax the knee,
Relax the thighs and relax the hip bone.
Your left leg is now completely relaxed.
Take a deep breath in and exhale while relaxing.
As you continue to breathe,
Bring your awareness to your lower abdomen.
Take a deep breath in and exhale in,
Relax the genital area,
Relax it completely.
Now bring your awareness to your stomach area,
Then go up and relax the entire upper abdomen.
Feel all the organs,
Feel your pancreas,
Relax it,
Relax the liver,
Relax the kidneys.
As you exhale,
You may experience the softness of your body releases the tension.
As you continue to breathe,
Bring your awareness to your abdomen area,
Relax the abdomen area,
Feel all the tension and feel all the fear and relax it.
While breathing out,
Relax that area.
So take deep breath,
Breathe in while exhaling,
Relax it.
Relax your diaphragm.
As you continue to breathe,
Bring your awareness to your lungs.
Relax the right lung,
Relax the left lung.
As you continue to breathe,
Bring your awareness to the chest and heart region.
Just notice your heartbeat,
Observe how the chest rises during the inhale and how the chest falls during the exhale.
Make your attention now to the center of the chest area.
Relax this point,
The state of complete relaxation.
Feel it in this area.
Now bring your awareness to the back area,
Relax the right buttock,
Relax the left buttock,
Relax the tailbone,
Take your attention upward from the tailbone.
Go up,
Relax the back area as you keep going upward and both sides of the back area keep relaxing.
Now bring your awareness to the shoulders.
Bring your attention to the right shoulder,
Relax the right shoulder.
Take your attention now to the right hand,
Relax the thumb and other fingers,
One after other,
Relax the entire palm area,
Back up the palm,
Relax the wrist,
Relax the arm,
Relax the right elbow and then go up.
Relax the shoulder socket.
Now you relax your completely right hand.
Now slowly bring your attention to your left shoulder,
Relax the left shoulder,
Take your attention to the left hand,
Relax the thumb and other fingers,
One after other,
Relax the left entire palm area,
Relax the back of the palm,
Relax the wrist,
Left arm,
Elbow,
Shoulder socket and entire hand,
Left hand is now relaxed.
Now your hands,
Your legs,
Your torso are completely relaxed.
Now relax your bottom of the neck area and from here relax your neck and go up.
Relax the chin,
Relax the jaw,
From chin now go to the mouth,
Relax the mouth,
Relax the lower lip,
Relax the upper lip.
Now go inside your mouth,
Go inside and relax the teeth,
Come out and relax your cheek,
Your left cheek and right cheek,
Relax the nose,
Relax the right nostrils and relax the left nostrils.
Relax the eyes,
Right eyes,
Your left eyes,
Relax your right eyebrow,
Relax the left eyebrow,
Relax your left ear,
Relax the right ear and now your entire face is now relaxed.
Take a deep breath.
Now you continue to breathe and bring your awareness to back of your head.
Take your attention to the back of your head,
The base of your skull,
From here the base of your,
Take the attention of your base of the skull,
From here take the attention to your back of head,
Relax it.
Go upwards and relax the skull bone,
Relax the crown of the head,
Relax upward of the head,
Entire top area,
Relax it.
Now your complete body is relaxed.
Take a deep breath.
Now let your attention expand out to include the entire body as a whole.
Breathing into your awareness,
The top of your head,
Down to the bottom of your toes,
Feel the gentle rhythm of the breath as it moves throughout the body.
As you come to the end of this practice,
Take a deep breath,
Taking in all the energy of this practice.
Exhale fully,
Slowly,
Gently and when you are ready,
Open your eyes softly,
Return your attention to the present moment.
Now as you become fully alert and awake,
Feel the grateful of yourself.
Feel the grateful of this moment.
Thank you.
Thank you so much.
