Make sure you are comfortable in your bed.
Is your favorite pillow just the way you like it?
Are you warm enough?
Let's take a moment to take some long,
Deep breaths.
You might make a sound on the exhalation,
Almost as though you're snoring.
See if you can extend your exhalation longer than your inhalation.
Count the beats of your inhalation.
Count the beats of your exhalation.
Add two beats to your exhalation.
Let's count the breath backwards from 11.
Inhale,
11.
Exhale,
11.
Inhale,
10.
Exhale,
10.
Count yourself down to zero.
If you lose count,
Begin again at 11.
It doesn't matter if you actually arrive at zero.
Your whole body is relaxing now.
Whole body is comfortable and relaxed.
Heavy and sinking.
Relax your whole body.
Relax your feet and all the little bones in your toes.
Whole right foot,
Right ankle,
Right shin and calf.
Relax your kneecap and the hollow space behind your knee.
Hollow space behind your knee,
Right thigh,
Hip,
Torso,
All the way up to the right shoulder.
Whole right arm,
Relax.
Relax your whole right arm.
Whole right side of the body is relaxed.
Right palm,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Whole right side of the body is relaxed.
Relax your left foot and all the little bones in your toes.
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Whole left foot is relaxed.
Left ankle,
Shin,
Calf,
Kneecap and the hollow space behind your knee.
Left thigh,
Relax.
Hip,
Torso,
All the way up to your left shoulder.
Whole left arm,
Relax.
The whole left arm,
Relax.
All the way down to the palm of your hand and all the little bones in your fingers.
And all the little bones in your fingers.
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Whole left arm is relaxed.
Relax your face.
Whole face is relaxed.
Mouth,
Roof of the mouth,
Floor of the mouth.
Let your tongue relax.
Ears,
All the way out to the hills and valleys of your left ear,
Right ear,
Nostrils left and right.
Relax your eyes,
Left eye,
Right eye,
Still behind their lids.
Whole face relaxed.
Scalp,
Relax.
Whole body,
Relax.
Relax your whole body.
If you wish,
You can imagine that you're floating on water,
Warmed by the sun and then see your body disappear.
You are the water,
The fullness and depth of the water.
A tiny molecule of water sinking deeper and deeper and deeper until you dissolve in the infinite ocean of the absolute,
No separation.
Home here and now.
Relax.
