Welcome to this meditation of deep relaxation.
So you can find a comfortable position,
Either lying down or sitting comfortably.
And if you're lying down,
Feel that you are on a stable surface.
You may close your eyes.
You may want to put your hands and palms up towards the sky to receive this deep relaxation.
And allow yourself to just be in this moment,
Feeling what's come from the day,
Recognizing that it's there in your body,
But noticing that we are here,
Lying on mother earth.
Mother earth is there for us.
And you can feel different points of contact with the earth,
From our heels to our calves,
The back of our thighs,
Our buttocks,
Maybe part of the lower back and the ribcage,
The arms,
The shoulders,
And the back of the head.
Just noticing whatever sensations are present in our contact with mother earth.
And allow yourself,
In every in breath and every out breath,
To sink and to rest a little bit deeper in that contact with the earth.
Breathing in,
I feel all the points of contact with the earth.
Breathing out,
I allow myself to sink into that contact,
To feel supported and grounded by mother earth.
With every out breath,
I surrender everything that I've been carrying,
The weight of my body,
My feelings,
My thoughts,
My projects.
Just allowing myself to be cradled and held by the vastness and stability of mother earth.
She's always there for me.
Now I bring my attention to my face,
Noticing whatever sensations are there as I breathe in and out.
I feel the weight of my face on my skull,
And I give myself permission to become soft in my face,
Releasing whatever wants to be released.
Now I notice my hands,
Whether they feel warm or cool,
Whether they feel relaxed or tense.
Maybe I feel some tingling or energy in the fingertips or the palms,
And I allow my fingers and my hands to release whatever they are ready to release.
I bring my awareness to flow through from my hands to my arms,
My elbows,
My shoulders,
Noticing and feeling the weight of my upper body,
The shape of my two arms,
And allowing with the out breath to release any tension that I'm holding.
Now I notice my ribcage and my chest,
How with an in breath my ribcage increases,
And with an out breath my ribcage is falling,
Releasing.
I notice my belly rising with the in breath and falling with the out breath.
I feel my pelvis and my buttocks,
My two legs,
My feet,
Just feeling the whole lower half of my body with the in breath and the out breath,
And giving permission to my two legs and my feet to let go of anything that is ready to let go.
Now I bring my awareness back to my face,
And especially towards my tongue.
I'm feeling the root of my tongue in my throat,
The sensations on the top of my tongue,
Underneath my tongue,
And the sensations around my teeth and my lower jaw,
The sensation in my upper jaw,
And I notice my whole tongue in my mouth,
And I remove my tongue from the roof of my mouth,
Allowing my mouth and my jaw to release whatever sensations I'm holding there.
We often hold a lot of tension in our jaws,
And now is the moment to let it to release.
I feel the in breath and the out breath in my nostrils,
The sensations inside the nose and into the sinus,
The warmth of the out breath,
And becoming aware of all the sensation in my nose and sinuses,
And giving permission to anything that is ready to release,
To release.
Any stress or concentration or focus I may have been holding at the bridge of my nose,
Or at the point between my eyebrows,
I'm allowing the skin there to become soft,
And the tension to release.
And I notice all of the little sensation around my eyes and my eyelids,
The lower eyelids,
The upper eyelids,
The muscles below,
And the eyes above,
And the eyes to the side,
And even behind,
I may be holding some intensity there,
Or some tiredness,
Or some stress.
And I say thank you to my eyes for bringing to life the wonderful form and color and vibrancy of life,
And I thank you,
But now you can rest.
I allow both of my eyes to soften and to rest.
Now I notice all the sensations around my ear,
The way my left ear brings all of the sounds from the left of me effortlessly,
And I don't need to make any effort to hear,
And I notice the sounds to the right of me brought to me effortlessly.
This feeling of both of my ears,
Both on the side of my skull,
The muscles of the jaw,
The forehead,
The eyes,
The mouth,
My lips,
And my whole face,
Allowing everything to soften.
I may notice the beating of my heart,
The slight change in the curvature of my spine with the in-breath and the out-breath,
This feeling of aliveness and the sensation from moving all throughout my body,
The heart pumping the blood to my feet,
To my fingers,
To my legs,
To my arms,
And all the cells in my body,
Alight with the energy of awareness.
I feel life in my body,
And I allow you to rest now.
I feel the root of my spine,
And the sacrum,
The coccyx,
The pelvis,
And the hips.
I feel the shape and the weight of my thighs,
The backs of my knees,
The kneecaps,
The shins,
The calves,
The ankles,
The tops of my feet,
My toes,
And I feel the sensitivity of my toes and the soles of my feet,
And how my two legs all the way from my hips down to the tips of my toes,
The energy flow,
But now I allow anything that wants to release to release.
I notice my upper body and the lower body,
My whole body and every cell aware and tingling with life energy,
And now I allow my whole body to rest,
To be nourished by the fresh oxygen coming in by the in-breath,
And releasing any toxins or anything that wants to be released in the out-breath.
I am resting on the wave of the breath,
Cradled by Mother Earth.
I feel the solidity of Mother Earth,
And I smile in gratitude at the beauty of Mother Earth,
And now you may feel that your body is relaxed,
Is calm,
Is grounded,
And you may take as much time as you can here in this state,
Enjoying the rest that is nourishing your body,
Your soul,
And your mind.
