Make yourself comfortable in a lying position.
Lie down on the ground maybe with cushions under the backs of the knees,
Possibly with a blanket over the body.
And it's nice to have something resting over the eyes.
We take a few long breaths in through the nose,
Really expanding the breath.
Hold the breath for a moment,
Exhale through the mouth.
Few times like this,
A very slow long breath in through the nose.
Hold the breath at the top,
Open the mouth and exhale completely.
Deep breath in through the nose,
Fill the lungs in all directions,
Slow breath.
Hold,
Open the mouth and releasing less tensions really,
Exhale to the very end.
Palms of the hands face upwards so the shoulders are relaxed.
The toes drop out to the sides.
Feel into everywhere in the body that touches the ground underneath you.
The shoulder blades,
Right and left.
The backs of the hands,
Right side,
Left side.
The backs of the arms,
The backs of both legs,
The right heel,
The left heel.
Throughout the day we're often resisting gravity in order to stay upright and to move.
This is a time to consciously allow gravity to take hold of the body,
Therefore helping it enter more deeply into the relaxation process.
Everywhere that touches the ground,
All of these parts are almost dissolving down.
Feel the weight of gravity drawing them down as you consciously let go of control and holding,
Pulsing and move towards a sense of complete opening,
Surrender,
Dropping.
Notice how good it feels to really let the weight of the body go like this.
There is nothing for the hands to grab over the next few minutes.
The fingers relax really softly into the palms of the hands,
Curling in naturally.
The eyes can rest and soften.
There is nothing to see on the outside.
As we rest here,
Turning inwards.
The lips are hardly touching,
The lips are very soft.
Bring the awareness into the lower belly and consciously soften any tensions that are there.
Create space and lightness in the lower belly,
As though even the organs can soften a little away from each other.
There is nothing to see on the outside.
The breath is totally light and uncontrolled.
The flow of breath is just as effortless as everything else in the body.
There is nothing to see on the outside.
Feel out towards the edges of the body.
Feel the skin.
The space where you feel like you end and space begins is blurring.
The skin softens.
You're aware of a warmth from deep inside the body.
If it feels right,
You might visualize this warmth as a certain color.
Maybe it has a certain feeling or texture.
The mind is calm.
The body is now totally relaxed.
Enjoy resting in the space of being aware,
Awake and at the same time deeply calm.
Let your others move around maybe isolate something.
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Enjoy dropping into spacious or splendid presence.
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