Welcome to the meditation for calming the breath and the body.
While lying down,
Take a moment to let your body settle in a comfortable position.
Relax the whole body.
Keep your head,
Neck and back erect but not rigid.
Keep your hands on your sides.
Intentionally,
Cultivate an attitude of patience,
Gentleness and kindness towards yourself.
Lie down comfortably and bring your attention to the breath.
As you exhale,
Feel the relaxing effect of the breath as it leaves the body.
Place the emphasis of the breath at the gap between the end of exhalation and start of the next inhalation.
This is also called the long breath.
Let the breath flow naturally.
Place the emphasis of your relaxation on each area of the body as you exhale.
Beginning at the top of the body,
On an exhalation,
Relax the head.
Relax the forehead.
Relax the eyes.
On an exhalation,
Relax the ears.
Relax the cheeks.
Relax the jaw.
On an exhalation,
Relax the tongue.
Relax the neck.
Relax the shoulders.
On an exhalation,
Relax the biceps.
Relax the forearms.
Relax the hands.
On an exhalation,
Relax the upper back.
Relax the chest.
Relax the middle back.
Relax the diaphragm.
On an exhalation,
Relax the lower back.
Relax the abdomen.
Relax the hips.
On an exhalation,
Relax the thighs.
Relax the knees.
Relax the shins.
Relax the calves.
Relax the feet.
On an exhalation,
Relax the whole body.
Relax the arms.
Relax the legs.
When you are ready,
Open your eyes.
Roll to one side and come up to a seated position.
Resume your normal activities.
Know that your next experience of rest and relaxation is just a few breaths away.
