Get into a comfortable position.
Notice the ground supporting the natural curvature of your spine and allow the gravity of earth to ground you and ease you into a relaxed state.
Gently adjust your body centering your spine with the back of your head on the ground.
Adjust the tilt of your pelvis if it brings you more comfort.
Note the length and symmetry of your body and adjust to spread your limbs evenly away from your torso.
Lift your arms and your legs an inch or two above the ground for just a moment.
Take a deep breath in and exhale and sigh as you gently rest them on the ground.
Now take a deep breath in through your nose and out through your mouth.
Now take another one in through your nose and out through your mouth.
Now continue to breathe deeply and with each exhale feel yourself releasing tension into the earth.
Feel it leaving your body through the back of your head where it meets the ground.
Feel the air from your lungs sink down through your shoulder blades and into the earth.
Notice where the ground meets the back of your legs and your heels and let yourself melt into the earth below you.
Your eyes are closed to keep your attention within.
The muscles of your brow are relaxed,
Expressionless,
You are at peace.
As your eyes gently rest in their sockets,
Your cheek muscles and nasal passages are fully relaxed.
With every deep breath you take in a renewed state of being.
With every exhale you release all that doesn't serve you.
As the ground supports the weight of your head,
Relax your shoulders,
Your throat,
Your heart,
Your lungs.
Allow your breath to find its own natural rhythm.
As you continue to breathe,
Relax the muscles around your neck.
Allow your chest to gently relax,
Your pectoral muscles,
Your sternum,
That area just between your breast,
Your collarbones.
As your breath flows from your chest and moves downward to your belly,
Relax your stomach.
Let all tension release here.
You are safe,
You are supported.
There is no need to contract,
Just release.
Keep that breath flowing,
Only being aware of your peaceful state.
Allow the thoughts of the mind to gently doll into a whisper.
Slowly,
Fading out the chatter,
The clutter.
Nothing is forced.
Thoughts simply rise and then fall away.
With the next cycle of breath,
As the clutter of the mind gently exits,
As if it were dirt being swept away,
You only hear the swish of the air in the bristles of the room.
Slowly,
We move further down,
Allowing your breath to direct a gentle nudge of awareness down through your vertebrae,
Releasing any worry,
Any attachment,
Any tension.
And imagine the flow of your life force moving through your neural pathways like a healing river flowing through your spine.
Gently release the muscles of your glutes,
Relax all tension and contraction around your sacral area.
Release your pelvis,
Allow your hips to gently relax.
Relax your legs and your quads as the muscles that hug your bones release.
Now allow your knees to relax,
Your calves.
Relax your ankles,
Your feet,
Even the spaces between your toes.
You are at peace.
As your breath continues to slow and flow naturally,
It gently whispers to all the muscles and bones in your body.
It's guiding the release of tension,
Of attachment,
And allowing it to flow freely with each exhalation.
This is natural.
You are at ease.
As the living cells happily dance through your body,
You are relaxed,
Aware,
Yet peaceful.
Your breath connects you to all that is.
Breathe naturally.
