So now lying on your back,
Take a few letting go breaths.
And stretch and adjust your body so that you can be comfortable.
Become aware of the bed underneath you.
Be aware of the earth or the floor supporting the bed.
Feel as if the bed is rising up to support you.
And as the bed supports you,
Notice how you sink deeper into the comfort of your bed and pillow.
Allow yourself to be totally supported,
Releasing any tension you may have accumulated throughout your day.
Readjust,
Sigh,
And get comfortable.
Now begin to notice your breathing.
Notice where the breath goes in your body.
Can you feel the breath going into your lungs?
Can you feel your belly and your chest rising and falling with each breath?
Is your breath smooth and long or short and shallow?
See if you can smooth out any of the rough edges when you're breathing,
Allowing it to flow in and out easily.
See if you can soften your belly as you allow the breath to go deep into your lungs,
Gently feeling the belly rise and fall,
Even expanding the chest and rib cage,
Like a baby sleeping whose belly and chest rise and fall,
Or like the waves on the shore coming in and going out.
Feel yourself being supported.
Continue to focus on the breath,
Preferably in and out through the nose if you can do that.
Be aware of the space above your upper lip and sense the temperature of the air as you inhale and exhale through your nostrils.
Can you feel a temperature as the air enters and exits your nostrils?
Feel the coolness as you breathe in and warmth as you breathe out.
Now as you inhale,
Guide the breath to any area of your body that needs your attention,
Any stiffness or tension areas,
A place that needs healing or nurturing.
Use the breath to focus on this area.
As you exhale,
Let the breath carry any tension or distress or illness out of your body.
See this inflow and outflow of breath as a way to ease your body,
Allowing it to restore and heal,
Relax and rejuvenate itself.
Continue to scan your body,
Guiding the breath for a few more moments.
Now take your tongue and gently moisten your lips.
Allow your jaw and tongue to relax,
Perhaps gently letting your lips part and resting the tip of the tongue on the roof of your mouth.
Feel the moisture on your lips.
See if you notice the subtlety as you heighten your awareness or the sensation of your lips right now.
Bring your attention to your forehead and smooth out your forehead just by relaxing it in your mind.
Feel your forehead smoothing out.
Relax your eyes and the muscles around your eyes,
All of the teeny muscles of your eyes and your cheeks,
And all around your ears,
Allowing your face and head to relax.
Then notice your arms and hands.
They may be so relaxed and supported that you aren't aware of them.
That's okay.
Begin whatever sensation you feel.
Perhaps they feel light or heavy or free and floating.
Continue to follow your breathing and then take your awareness into your back.
See if you can soften the muscles of your back.
Seeing the space in between your shoulder blades.
Noticing the curve of your middle back and sense warmth spreading throughout your lower back.
Imagine your back is like wet,
Warm spaghetti noodles,
Loose and warm and soft.
Then notice your legs and feet.
Feel free to move them,
Or perhaps,
Like your arms,
They too may be light or heavy or too comfortable to move.
That's okay.
Allow your body to initiate the movement if it needs to.
Now bring your awareness to your mind.
Notice what your thoughts are.
Not to judge,
Just to notice.
Being a silent observer to your thoughts.
Is your mind empty or are thoughts moving through?
Perhaps your thoughts have only been on the sensations of the moment,
Such as noticing the temperature of the breath or your lips being moistened or feeling your back soften.
Good.
See if you can continue to calm your mind down by staying focused on your breathing.
Use the breath to calm your mind.
Inhaling and exhaling.
Inhaling and exhaling.
And if your mind wanders off,
Just bring your attention back to your breathing.
Inhaling and exhaling.
Inhaling and exhaling.
And exhaling.
Just do this for a few more moments,
Keeping your mind focused on your breathing.
Good.
Continue to calm your mind with your breathing.
Inhaling and exhaling.
Relaxing your forehead,
Scalp,
And face.
In a soft,
White,
Transparent fabric cascading over the forehead of your mind.
In your mind's eye,
See this beautiful white curtain flowing over your mind.
See curtains over an open window,
Flowing with a gentle breeze as you inhale and exhale.
Inhaling and exhaling.
Flowing in and out.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Flowing in and out.
Inhaling and exhaling.
Inhaling and exhaling.
Flowing in and out.
Flowing in and flowing out.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Flowing in and out.
Flowing in and out.
Inhaling and exhaling.
Inhaling and exhaling.
Flowing in and out.
Inhaling and exhaling.
Flowing in and out.
