Peaceful slumber relaxation.
Welcome to a relaxation practice that can be practiced before going to sleep.
Please lie down comfortably in your bed.
Turn off the lights.
Adjust everything,
Your body,
Position,
Pyjamas and linen,
Until you are completely comfortable.
Close your eyes and keep them closed.
Take a deep breath and as you breathe out feel all your worries flow out of you.
Now become aware of distant sounds.
Move your attention from sound to sound,
Listening only,
Do not try to analyze.
Bring your attention closer,
Become aware of sounds outside the building.
Then become aware of sounds inside the building and inside this room.
Develop awareness of this room,
The walls,
The ceiling,
Your body lying in bed.
See your body lying in bed and become aware of your physical existence.
Now become aware of your natural breath,
Total awareness of your natural breath.
Feel how you become more and more relaxed.
Now begin rotation of consciousness,
Rotation of awareness by taking a trip through the different parts of the body.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now go to the top of the head,
The top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
Now draw your attention to the natural in-going and out-going breath.
Feel the breath moving along the passage between the navel and the throat.
On inhalation it rises from the navel to the throat.
On exhalation it descends from the throat to the navel.
Be completely aware of the respiration.
Navel to throat,
Throat to navel.
Do not try to force the breath,
Just awareness.
Maintain your awareness and at the same time start counting your breath backwards as follows.
Breathing in 54,
Breathing out 54,
Breathing in 53,
Breathing out 53,
Breathing in 52,
Breathing out 52.
Keep counting your breath backwards.
Total awareness of breathing and counting.
Please continue counting.
The breathing is slow and relaxed.
You are completely relaxed.
You are completely relaxed.
Complete relaxation in body,
Mind and soul.
Complete relaxation.
