Before we begin,
Take a big,
Full body yawn and stretch imagine you can yawn all the way from the tips of your fingers to the soles of your feet big,
Full body stretch stretch in any way that feels good if you feel any tension in your jaw just starting to release it might help to yawn your jaw from side to side and when you're ready get really comfortable close your eyes,
Feel your shoulders rest down away from your ears make any adjustments you need to get as comfortable as possible settling into stillness start to notice your breath breathing in through your nose and out through your nose or your mouth through whichever feels more natural notice the way the breath feels as it enters and leaves your body behind closed eyelids,
Soften your focus eyes resting completely invite each breath to become a little bit longer and a little bit deeper behind closed eyelids,
Soften your focus eyes resting completely bring all of your awareness to your breath smooth,
Slow exhale notice the movement of your ribcage as you breathe chest rising and falling muscles between your ribs swirling and releasing really exaggerating the exhale you might want to imagine you're creating a long,
Smooth thread with your out breath stress carried away by the long,
Slow exhale feel your stomach relax,
Soften and expand as you breathe follow the full length of the inhale from your nose all the way into your belly belly swelling,
Expanding and then without effort,
Let the breath go as though the air is just evaporating from your body feel your belly swirl and with the out breath feel your shoulders and back relaxing and softening feel your belly swirl mind softens with the exhale awareness rising with the inhale body melting with the exhale feel all the muscles in your face relax and let go your forehead softening,
Your cheekbones,
Your jawline teeth resting apart,
Jaw soft and relaxed feel your tongue resting from the root of your tongue all the way to the tip of your tongue tongue completely resting at the bottom of your mouth softening the outline of your lips,
Softening the chin breathing in and out through your nose sense a flow of air from your nostrils filling the space behind your brow bone,
Behind your forehead smoothing your hairline,
Your temples,
Your ears,
Your scalp muscles softening and releasing all the way to the back of your head imagine breathing into the points at the very top of your neck where your spine meets your skull on the out breath feel the back of your head soften muscles releasing,
Softening your neck softening and releasing the base of your skull as bones become heavy feel your body rest more and more deeply onto the surface beneath you allow the boundary between your body and the space around you to soften and blur edges blurring between inside and outside edges blurring between sleep and awake eyes completely resting an extra layer of comfort for your eyes imagine breathing from your toes to your hips legs softening and relaxing in breath rises from your toes to your hips exhale flows back down,
Out of your feet tension draining,
Melting out of your body notice any sensations in your legs you might feel lightness,
Tingling or pulsing you might sense a heaviness in your leg bones notice the soles of your feet,
The tops of your feet your lower legs,
Your upper legs imagine you can breathe all the way into your hip bones imagine you can breathe along the length of your spine from your tailbone to the very top of your neck muscles relaxing along the length of your spine muscles in your lower back soft and relaxed sense an openness and a softness between your shoulder blades muscles softening and releasing softening all the way to the sides of your ribs upper back soft and relaxed all the way to your shoulders feel any weight on your shoulders lift and release you can completely let go all the muscles in your arms softening,
Letting go notice any sensations you can feel in your arms in your hands,
Tension evaporating completely dissolving your thumbs,
Your fingers belly soft and relaxed imagine the breath enters through the top of your head flowing into every part of your body from the tips of your fingers to the tips of your toes and then releasing back through the top of your head on the out breath feel your body simply letting go of the out breath without you needing to do anything you might feel a sense of openness,
Spaciousness in your body as you breathe calming spaciousness in your entire body feel yourself settling and softening resting more and more deeply into the stillness within you and all around you imagine every cell in your body being nurtured by this spacious stillness resting more and more deeply into the stillness within you and all around you
