You can just start off by making yourself comfortable.
You can just lay flat on your back with your hands down by your side.
Just allow my words to wash over you.
We are going to begin to focus on the breath.
I want you to take a nice deep breath in and hold and release.
Let that all go.
Breathing in the deepest parts of your body right into your diaphragm,
Filling your lungs so that you can fill them all the way,
Inflating them,
Causing your stomach to rise.
And then hold for a few seconds.
Slowly,
Ever so slowly,
Allow your breath and just let it escape through your lips,
Gently letting the air all the way out.
Empty your lungs by blowing the very last drop of air out of your lungs.
Then pause for a few seconds.
We will repeat this again.
Again,
Slowly filling your lungs and concentrating on the inflation of your lungs with fresh,
Clean,
Cool air.
When you inhale,
No more.
Just hold the air filled in your lungs for a few seconds before gently,
Ever so gently,
Letting all the air out.
Now repeat this deep breathing exercise for at least three to five more times on your own.
Just allowing yourself to exercise the breath for as long as you can.
Now we will just become more aware of our bodies and trying to detect any tension or stress that may be left in the body,
Releasing that tension at one area at a time.
We'll begin with the toes.
First tense them,
Flexing your feet,
And then relax them.
Relax your foot,
Then move into your ankles and heels.
Again,
Tense them,
Holding that tenseness in the ankles and heels.
Then just relax simultaneously,
Letting them both go.
Move up towards the shins,
And move up towards the shins,
Flexing the muscles,
Tensing the muscles in this area,
And then relax and let that go.
Just be conscious that you are moving the tension upwards so that afterwards you can relax and be completely free of tension.
Moving into the knees,
Tense the kneecaps,
Flex the feet,
Carrying that tension up towards your upper thighs,
And let that tension go and relax.
Now bring your awareness to your hips.
Flex and tense your hips,
Your glute muscles,
Move any residual tension up towards your stomach.
Tense and relax,
Tense up your stomach,
Those muscles,
Moving that tension up towards the lungs and chest,
Tensing there as well,
And release and let any stress go.
So tense this area again,
We will concentrate on releasing the tension and the stress in the throat,
And release and let that go.
Now focusing on your fingers,
Tense up your hands,
Put them into a ball,
Tense up your wrists,
Tense up your forearms,
Tense up your upper arms,
Tense up your shoulders,
And let that completely go.
Now moving up from the throat to the jaw,
Allow your jaw to take on tension around the face,
Around the eyes,
Alongside the ears for a moment as we draw the tension up towards the crown of the head,
And just concentrate on a single point on your forehead,
And release and let that all go.
Now we will imagine that there is a thin silver white cord,
Almost like a wire,
Coming down from the heavens and connecting to a point on the top of your head,
Crown.
And just imagine all this tension that's been built up in your body is gradually ascending up the silver cord,
And we can just feel all the tension from our body dissipating,
And just notice how it's disappearing as it rises up into the infinite abyss of the universe.
Just imagine that now,
And all that tension and all that built up stress has been projected and transmuted out into the universe.
This energy is no longer tense energy because it's been transmuted,
It has turned into positive energy.
Take a nice deep inhale,
Filling up the lungs,
And sinking even deeper into relaxation.
Now the whole body is completely relaxed.
We can begin to feel lighter and almost float upwards,
Rising as we feel this floating almost like floating on fluffy white clouds.
And in this state,
We are calm,
Slow,
And deep,
And steady.
Our bodies are still and peaceful.
We are amidst the vast cloudscape.
And we're just gently moving in the breeze.
This moment is so slow and relaxing.
Nice deep inhale,
And an even slower exhale.
Now,
Beautiful beachfront,
On the most comfortable,
Soft,
Cushioned bed.
Slow drifting away,
The clouds are still there above us,
Moving as slow and gentle,
Lining both sides of the bed.
You hear the gentle lapping of the waves against the shore.
And you just feel so soothed and relaxed.
Just feeling so calm,
No concerns.
You have no pressure or concerns to be anywhere or do anything.
In this dreamlike state,
You have no expectations.
So you can just relax,
Watching the clouds gently pass past your peripheral vision,
Feeling safe and secure,
And so cozy,
All wrapped up in your bed.
You can hear the beautiful sounds of birds on the side of the beach,
Feeling amazed at the beautiful bird songs,
And surprised that you've never noticed the beautiful song until now.
The symphony of nature,
All the different types of birds with their individual tunes.
As the water is lapping against the shore,
It soothes and eases you into a deeper state of relaxation.
And if for whatever reason,
Any tension comes creeping in,
We can focus on our breath,
With slow,
Soothing,
Deep breaths in and out,
As the thoughts start to drift away.
Just allow yourself to bask in this glorious paradise,
In this soundscape of soothing nature.
As the nature soothes you into slumber,
We feel calm,
Cool,
And collected,
Stress-free,
Relaxed,
Not even having a single care in the world.
All the silly daytime problems are irrelevant,
In-end,
Trivial,
Insignificant to you now.
So don't sweat the small stuff.
The small stuff,
It's such a big deal.
Enjoy lapping water against the shore,
As we take another deep,
Slow breath in,
We feel ourselves falling into a very deep state of relaxation.
Now just listen to the music,
As it gently takes you into a deeper slumber.
We are so calm and safe in this place.
We are at peace.
