Bring your awareness to your physical body,
Lie down comfortably,
Close your eyes and allow yourself to completely let go.
Take a deep breath in,
And as you exhale,
Release all the tension you might be holding in your body.
Now gently bring your attention to your toes,
Relax your toes,
Your feet and your ankles.
Feel the weight of your feet melting into the ground.
Move your awareness to your calves,
Your shins and your knees.
Let them soften and relax.
Bring attention to your thighs,
The front and the back of your legs,
Your hips and your pelvic region.
Let this entire lower part of your body draw out of its heaviness and be at ease.
Now bring awareness to your lower back,
Your spine,
Your abdomen and your chest.
With each breath,
Allow these areas to open and relax.
Feel your breath moving naturally and effortlessly.
Shift your focus to your upper back and your shoulder blades.
Let go of any tension resting there.
Move to your shoulders,
Upper arms,
Elbows,
Forearms and wrists.
Relax your hands,
Your palms,
Your fingers,
All the way to the fingertips.
Now bring awareness to your neck,
Your throat and your jaw.
Let your tongue rest softly inside your mouth.
Relax your cheeks,
Your eyes,
Your eyelids,
Your forehead and the space between your eyebrows.
Finally,
Bring attention to the top of your head,
The crown and feel a wave of calm spreading from the top of your head,
Flowing down through your entire body,
Feeling the blood move through.
Focus completely on your body like you are rooted to the ground like a vast and beautiful tree.
Your whole body is now relaxed and completely still,
Completely at ease.
You are resting in awareness.
