Serene mat relaxation.
Welcome to a short relaxation practice that will refresh you on a physical,
Mental and emotional level.
Please lie down on your back.
The body should be straight from head to toe,
The legs slightly apart and the arms a little away from the body.
The palms of the hands are turned upwards.
Adjust everything,
Your body,
Position and clothes until you are completely comfortable.
Close your eyes and keep them closed until you are told to open them.
Take a deep breath and as you breathe out,
Feel all your worries flow out of you.
Now become aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Search out distant sounds and follow them for a few moments.
Move your attention from sound to sound.
Gradually bring your attention to closer sounds,
To sounds outside this building and then to sounds inside this building.
Now develop your awareness of this room.
Without opening your eyes,
Visualize the four walls,
The ceiling,
Your body lying on the mat.
See your body lying on the mat.
Become aware of the existence of your physical body lying in stillness.
Total awareness of your body lying in total stillness.
Now begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible,
Your awareness is to go from part to part.
Keep yourself alert but do not concentrate too intensely.
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.
Now 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 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 concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath it expands and contracts.
Concentrate on this movement in synchronization with your breath.
Go on practicing and be sure that you are aware.
Now start counting your breath backwards from 27 like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
And so on.
Repeat the numbers mentally to yourself as you continue counting your breath.
Now develop awareness of your physical existence.
Become aware of your arms and legs and your body lying on the mat.
Now develop awareness of the room,
Walls,
Ceiling,
Noises in the room and noises outside.
Take your mind out,
Become completely external.
Lie quietly for a few moments and keep your eyes closed.
Start moving your body and stretching yourself.
Please take your time,
Do not hurry.
When you are sure that you are wide awake,
Open your eyes and sit up slowly.
Enjoy your fresh and relaxed state.
