Welcome.
Inviting you to find a comfortable position,
Maybe cross-legged or maybe lying down on your back with your feet flat on the ground and your knees up leaning on each other.
Continue just taking a deep breath in through the nose and exhale through the mouth.
Again inhale deeply through the nose,
Let it go through the mouth.
And on this next breath,
Inhale deeply through the nose and a fully released tension through the exhale.
One more deep breath in and make a sigh,
Beautiful.
Come back to your natural breath,
Inhaling through the nose,
Exhaling through the nose.
Today I will be guiding you through a simple but powerful technique of relaxation and body scanning,
Really tuning in into each muscles of your body and see if there is tension and see where you could create more ease and softening.
This practice is wonderful to be done at any point during your day,
Allows you to really drop into the present moment and it's also a wonderful practice to do even before bed.
As you found a comfortable position,
Inviting you to imagine and visualize a light just shining right at the top of your head,
Just above your head and it's shining down.
As you imagine this circular light shining on the top of your head,
Imagine that it keeps moving down past your forehead,
The back of your head and as it passes each muscles of your face,
Allow your eyes and your eyebrows to fully relax,
Connect to your cheeks,
Your nose,
Your lips,
Your jaw,
Your neck,
Reaching your shoulders,
Still imagining this light reaching your shoulders and as it passes,
It's slowly and softly relaxing each muscles,
Each part of your body.
As you're reaching the shoulders,
Start to imagine and feel that your shoulders are moving further away from your ears,
That you are surrendering to the natural law of gravity,
That your body is starting to be heavy and this weight and this relaxation is moving down as the light is moving down your arms,
Coming into your hands and even this light now can come out of your hands,
After each fingers and keep focusing on this light in your chest,
In your back,
Let it move down,
Reach every muscles in between your ribs,
Around your spine,
The middle of your shoulder blades,
Underneath your ribcage and start moving down into your belly,
Your lower back and see if after each breath,
You can bring more softness and relaxation,
Move a little bit deeper into your hips,
Allowing your hips to fully sink in into the ground,
See if there's any place that needs to release tension,
If you want to readjust your body now,
It's okay but see if you can simply be in a melting process,
Just fully allowing your body to be,
Let the light move down your thighs,
Your knees,
All the way down your legs,
Your feet and allow this light to come out of your toes,
Again start taking three deep breaths,
Inhaling through the nose,
Exhaling through the mouth,
Inhale through the nose,
One more,
Come back to your natural breath and see if you can be sinking even deeper into the ground,
Coming back to the weight of your body,
Places with tension,
With places with ease and softness,
Appreciating what is this winding down,
This moment of slowing down,
For any of you that feels good now,
Keep focusing on your body sensations in this deep relaxed state,
Allow thoughts to come through and let them pass,
Just like clouds coming in front of your vision and then letting them go,
No attachment,
No resistance and giving yourself a moment of quietness,
Of stillness,
Of awareness,
Thank you so much for coming here today,
Giving yourself this beautiful moment of presence,
Attention and love,
If you're going to bed right now,
Wish you a beautiful sleep and if you're continuing your day,
Wishing you a beautiful day and a beautiful life.
