Let's prepare for some deep rest and relaxation.
So find a comfortable position lying on your back and give yourself some time to get settled in.
Make sure you feel completely supported.
And when you're ready,
Close your eyes and take a full breath in.
Then exhale and empty your lungs with a deep sigh out.
Full breath in.
Complete exhale with a sigh out.
Let's do that three more times.
Exhaling and filling your lungs,
Exhaling and emptying your lungs with a sigh out.
Just be aware of the release of energy of the deeper relaxation each time you exhale.
Let's do that same breath movement ten more times,
Being aware of deeper and deeper relaxation with each breath.
Deep inhale,
Full exhale with a sigh out.
Let's do that three more times.
Almost there.
And now wherever you are in the process you can let it go and invite stillness and quiet into your body.
Notice your breath as it enters your nostrils and feel it traveling down to the lungs.
Let it disperse.
Feel your breath move from your lungs up to the crown of your head and exhale all the way down to your toes.
Don't try to control it,
Just be the observer watching as it moves into the nostrils,
Up into the crown of the head,
On the inhale and down to the toes on the exhale.
Notice your navel as it rises and falls with each breath.
You'll feel where you might be holding any tension in your body.
You're welcome to move,
To adjust to an even deeper level of comfort.
And notice the background sounds,
The wind chimes,
The water,
And any sounds outside around you.
You can move from sound to sound and just let all the sounds be there without judgment.
Woops!
Now,
Repeat to yourself,
I allow deep rest and rejuvenation throughout my entire being.
I allow deep rest and rejuvenation throughout my entire being.
Let's repeat that three more times.
Just notice where your body is touching the bed,
The yoga mat or floor and start to work your way up the body,
Taking your awareness to each body part until you reach the back of your head.
Let's start with the heels of the feet.
And the back of the legs.
The hips.
Your lower back.
Mid back.
Full spine.
And shoulders.
Back to the back of the head.
And feel all these parts of the body just moving into deeper and deeper rest.
Notice your entire body as it inhales and exhales.
As you inhale,
Feel the earth cradling you.
As you exhale,
Surrender down into the earth.
Let's take a few breaths doing that.
Inhale,
Feeling the earth cradling you.
Exhale,
Surrendering down into the earth.
Let's count your breaths backward from ten to zero.
And you're letting go of any tightness,
Tension,
Stress in the body with each exhale.
And just stay focused on the counting.
Ten.
Full inhale and exhale,
Releasing tension.
Nine.
Full inhale and exhale.
And so on.
If you lose count,
Just start again where you left off.
And once you're finished,
Just notice your breath,
Easily breathing itself.
Ten.
Full inhale and exhale.
As you watch your breath,
Mentally bring up the sound of AUM.
This spiritual vibration will connect you to your deepest self.
Inhale and exhale to the sound of AUM.
And let's just do that a few times.
Feeling the sound of AUM vibrating throughout your entire body.
As you end this practice,
Place your hands on your heart and welcome yourself back.
Breathe in and out one more time with your hands over your heart.
Wishing you many moments of deep rest and relaxation.
Thanks for joining me.
See you next time.
