Start with lying down comfortably,
You can lie down on the bed or on the floor on a mat,
Just letting your feet fall out to the side,
Your palms facing up,
Just allowing your entire body to relax.
Take a deep breath in,
Allowing your entire body to expand,
Exhale letting go.
Inhale,
Expand your body,
Exhale releasing all the tension.
Gently set to observe your breath going in and out of your nose,
Feeling the belly rising and falling as you breathe,
With each breath going deeper and deeper into relaxation.
Feel your breath going in towards your nose,
To the back of your throat,
Into your windpipe,
Into your lungs and start to feel your breath,
Your energy spreading all over your body.
Feel the breath going all the way down to your toes,
Feeling each toe relaxing.
Feel the breath going to the back of the foot,
The top of the foot,
Into your ankles,
Allowing your entire foot to go into deep relaxation.
Feel the breath going to the shins in your calves,
Releasing the tension here.
Allow this energy to flow all around your knees,
Rejuvenating the ligaments and the tendons around your knees.
Let the breath go to the top of your thighs,
Your inner thighs,
The back of your thighs,
Into your glutes,
Releasing all tension,
All stress.
Allow your breath,
Your energy to flow all around your hips,
Softening up the hips,
Letting go.
Starting to feel your entire leg from your hips to your toes in deep relaxation,
Feeling every muscle,
Every fiber,
Every nerve,
Every cell in your leg,
Completely letting go.
As you let go,
You start to create space for something new,
For something good to enter.
With your next inhale,
Invite strength and courage to go into the cells.
Keep focusing on your breath and start to bring your awareness to your lower back,
Feeling your lower back muscles releasing tension,
Melting down towards the mat.
Let the breath go to your mid-back,
Releasing the tension there.
Feel the shoulder blades relaxing,
Your upper back,
Your neck,
Allowing all the muscles along your spine to release all tension,
All stress.
Start to feel your shoulders relaxed,
Melting down towards the floor.
Feel the breath going into your arms,
Your elbows,
Your forearms,
Your wrist,
Your palms and each finger.
Allowing your entire arm to relax,
Bringing your awareness to your chest,
Relaxing the muscles here.
Relax your abdominal muscles,
Your side body muscles,
Feeling your entire body in deep relaxation,
Feeling your entire body completely light,
Completely weightless as though you're floating like a feather.
Start to bring your awareness to your face,
Release the tension in your jaws,
Soften your lips,
Soften the cheeks,
Be aware of your ears,
Your nose.
Bring your awareness to your eyes,
Softening the eye gaze,
Releasing the tension from your eyebrows and your forehead,
Feeling all the skin on your face smoothening out.
Allow the muscles on your head to relax,
Feeling completely relaxed,
Completely calm and rejuvenated.
Feel your prana,
Your breath,
Your energy flowing freely within you as your body is relaxed.
And with each exhale allow yourself to go deeper and deeper into relaxation.
And whenever you're ready you can start to gently move your fingers and your toes,
Bringing sensation back to your body,
Back to yourself and open your eyes with a big smile on your face.
Namaste.
