So taking a moment to get comfortable.
You may want to shuffle the shoulders or the hips.
And just making those little micro adjustments to ensure that you are fully comfortable.
And then closing the eyes when you're ready.
And just begin to feel a sense of being held.
As you lay back feeling the weight of the body.
And begin to signal to the body that there is no effort required.
Feeling the weight of the bones.
Relaxing all of the muscles.
And allowing the joints to be at ease and create space.
And as the body becomes more and more relaxed.
Feeling a sense of getting a little bit more heavier with each exhale.
So with each exhale just relaxing a bit deeper,
Letting go a bit more and becoming a bit heavier.
Feeling the body sinking down into the ground.
And then we will come on to our body scan.
Giving every little bit of the body opportunity to be seen and to relax.
And we will start by taking our attention to the crown of our head.
Allowing this space to soften and relax.
Moving down to the forehead and the space between the eyebrows.
Allowing any tension here to soften.
Allowing this space to become soft and smooth.
Relaxing the temples.
Relaxing the muscles around the eyes.
Releasing the jaw and the cheeks,
The lips and the chin.
Allowing the whole face to relax.
Allowing the whole head to be heavy.
And then relaxing the space at the back of your neck.
Allowing your throat to be soft.
Completely release the shoulders.
Relaxing to the tops of the arms,
The elbows,
Forearms,
Wrists,
Hands,
Fingers.
Fingertips.
And just taking a moment here for your awareness to rest at the hands.
Notice any sensation.
Maybe the texture of material touching the hands.
Or the temperature of the air.
Or you may feel sensations from within the hands.
Maybe warmth or tingling.
And now let's take our attention to the top of the spine.
Where the spine meets with the skull.
And from here slowly working your way down your back.
Weaving your awareness down through the vertebrae creating space and ease down the back.
And at the same time you want to be relaxing all of the muscles in the back.
Gradually the whole back becomes relaxed,
Released and reconnected to the ground.
And then we'll take our attention to the chest.
Allowing the muscles in the chest to relax.
Releasing the collar bones.
Relaxing to the ribcage and to the sides of the body.
Allow your tummy to be soft.
Relaxing your hips and your pelvis.
Relaxing the hamstrings,
The thighs,
Knees,
Your shins,
Calves,
Ankles.
Tops of the feet,
Soles of the feet and toes.
Feeling the whole body relaxed.
Feeling the whole body relaxed.
And then slowly bring your attention back to your breathing.
The natural and effortless flow of the breath as it comes and goes.
The ebb and flow.
The rise and fall.
And now let's begin to slowly lengthen the breath.
Slowly lengthen the breath.
And then when you're ready,
Bringing your attention back to the surface.
And if you're continuing to sleep just noticing how relaxed and calm you feel.
