Bodies can relaxation with gratitude.
To begin this practice it is best to lie down on a bed or on a mat or even on the floor.
Lie flat on your back and gently rest your arms about 6 inches away from your sides.
Hold your legs about 4 inches apart.
This is the corpse pose in yoga.
Now allow your eyes to close and breathe naturally,
Deeply and slowly throughout the course of the meditation.
Relax all your muscles.
Now gently bring your awareness to the crown of your head.
Notice if there is any tension,
Discomfort,
Pain.
Breathe in gratitude to the crown of your head and exhale any pain,
Tension,
Discomfort.
Breathing consciously and trying to soften,
Relax and comfort the crown of your head.
Move your awareness to your face.
Notice if there is any discomfort there.
Bring in gratitude to your face and relax as you exhale.
Relax your eyes,
Nose,
Mouth,
Jaws,
Ears.
Exhale all tension,
Discomfort,
Pain from your face.
Now gently move to the back of your head.
Notice how it feels like.
Breathing in gratitude to the back of your head and breathing out all tension,
Discomfort,
Pain.
Breathing consciously and softening,
Relaxing,
Comforting your head.
Now gently move to your neck.
Notice if there is any discomfort or tension there.
Breathing in gratitude to your neck and exhaling all tension.
Slowly trying to soften,
Relax,
Comfort your neck.
Now move your awareness to your shoulders.
Notice how your shoulders feels like.
If there is a lot of tightness there,
Just breathe and relax.
Breathing in gratitude and exhale any tightness,
Discomfort,
Pain and tension.
As you breathe express gratitude to your shoulders and consciously soften,
Relax,
Comfort your shoulders.
Now gently move to your right arm,
Your upper arm,
Your lower arm,
Your hand.
Notice if there is any tension there.
Breathing in gratitude to your right hand and as you breathe out release all tension,
Discomfort,
Consciously breathing and relaxing your right arm.
Now gently move your awareness to your left arm,
Upper arm,
Lower arm,
Your hand.
As you breathe in express gratitude to your left arm and exhale all tension,
Discomfort,
Consciously breathing and relaxing your left arm.
Now move your awareness to your chest.
Notice if there is any tension there.
Breathing in gratitude and exhaling all pain,
Tension and anything that no longer serves you.
Slowly breathing and softening your chest.
Now move your awareness to your abdomen.
Notice if there is pain,
Tension,
Discomfort.
Breathing in gratitude and exhale all the tension and consciously relaxing your abdomen.
Now gently move your awareness to your back,
Your pelvic region and glutes.
As you scan notice if there is any tension,
Pain,
Discomfort.
Breathing in gratitude to your back,
Pelvic region,
Glutes and consciously exhale all pain and tension.
Relax and soften.
Now move your awareness to your legs,
Moving from the thigh,
Knees,
Calves,
Foot and your toes.
If there is any discomfort there,
Breathe and relax.
Breathing in gratitude to your legs,
Your thighs,
Your knees,
Calves,
Feet,
Your toes and breathe out all tension,
Discomfort.
Breathing consciously,
Trying to soften,
Relax and comfort your legs.
Now take a deep breath in,
Stomach and ribcage expand and exhale with a sigh.
Relaxing all your tension,
Discomfort,
Pain and relaxing all your muscles.
Now gently smile as you breathe slowly,
Wiggle your fingers and toes and open your eyes to the world around you.
From my heart to yours.
Namaste.
Namaste.
Namaste.
