If you haven't already,
Find yourself a relaxing spot where you can sit or lie in the position most conducive to relaxation in meditation.
Make sure you turn off any devices or put them in silent mode.
Take a moment now to settle and relax and let go.
Make yourself comfortable.
Breathe in a big lungful of air and release in your own time and as you do,
Just pay attention to the releasing muscles that are involved in breathing out and repeat,
Take a deep breath in,
Fill up those lungs and release,
Paying special attention to the muscles that are letting go right now.
And as you do relax,
Follow that wave of relaxation all the way down to your toes and again,
Each time you breathe in and out,
As your breathing settles naturally and softly into a normal rhythm.
Bring your awareness now to the crown of your head and point right at the top of your head.
Allow your awareness to settle there for the moment as you continue to breathe in and out.
Imagine a purifying and gently cooling liquid seeping in now through the top of your head,
Through that point in your crown and absorbing and percolating all the way through your body,
Bit by bit,
Moment by moment.
Feel that relaxation as it flows down inch by inch through the centre of your head and over the outside of your head,
Releasing and softening your scalp,
Level with your forehead,
Letting go of any tension you may have been holding there,
Your temples,
Just above your ears and the back of your head and everything within,
Loosening,
Releasing and unwinding as it continues to flow down.
Feel that flow as it continues through your eyes and your eyelids,
Introducing profound and deep softening.
Level with your ears now,
Your cheeks,
Working its way down now through your face,
Your jaw,
Around the sides and back of your head where your neck meets your head,
Loosening,
Dropping,
Releasing,
Surrendering.
Consider the muscles now that connect your head with your neck,
Lengthening naturally,
Softening gently as that flow of cooled relaxation continues deeply now into your neck,
All the muscles,
All the tendons,
All the ligaments that are not needed right now,
Just letting go,
Deeply through your neck,
From jaw to collarbone and that deep unwinding and loosening right through now,
Underneath those collarbones,
Into your shoulders,
Those shoulders that work so hard for you,
Taking a well deserved rest,
As you feel the lack of tension,
As you feel the lightness that comes with the natural progression of relaxation that you're noticing,
Following it down,
All the way through and across both of your shoulders,
To the tops of your arms,
Loose,
Light and free,
And each time you notice,
You notice a part of your muscles and your ligaments and tendons that perhaps you had not noticed before as they relax,
There's always something new to notice relaxing,
As that flow continues simultaneously down through the tops of your arms and deeply through and within your chest,
Paying special attention now to your heart,
To your lungs,
As they find themselves with more space to breathe,
To beat,
That's right,
And with that rhythm,
You can go down with each step of the rhythm,
All the way through to your diaphragm,
All the way through to your elbows,
That almost magical release,
Feeling so free,
Feeling deeply comfortable,
A flow of soothing relaxation,
Flowing down now,
Through each elbow,
Simultaneously filling your abdomen,
Your lower arms,
Completely and profoundly,
Really feeling that opening up,
As that wave,
That flow of soothing relaxation continues to occupy every corner,
Every corner of your tummy,
Feeling that space,
That opening up that occurs,
Through that release,
And with each breath you take,
You gain a deep massage from the inside,
Connecting with each internal organ,
Filling with peace,
With tranquility,
With freedom,
That expands and expands,
Through each and every cell in your body,
Continuing now,
All the way through your abdomen,
Into your pelvis,
Into your hips,
And simultaneously through your wrists,
Into your palms,
Into the ends of each finger and thumb,
And flowing out the end of each finger,
As if some taps have been broken,
Flowing all the way through continually now,
Feeling deeply every part of your body,
As you follow through into your hips,
And into your upper legs,
Noticing any relaxation that you notice,
Following it down with each breath,
All the way down through those upper legs,
Leaving behind that space of softness and lightness,
Setting in all the way through those strong powerful muscles,
Whose time it is to relax,
To take some time out,
Through the entirety of your hips,
Pelvis,
And upper legs now,
And deeply into your knees,
Those incredible joints,
Those amazing and complex connections,
With nothing to do and nowhere to be right now,
All the way through the centre,
The backs,
The sides,
The fronts,
Travelling down now into your lower legs,
That massage from the inside,
You feel travelling down now,
Deeply through each ankle,
And flowing through the centre,
Into your feet,
From heels,
Through the arches of your feet,
To the balls of your feet,
Straight through each of your toes,
That soothing,
Relaxing,
Cooling flow,
Extending all the way through each of your toes and out of the ends,
Down through the soles of your feet,
And now that you have relaxed so well,
So thoroughly,
You can bring your awareness to that flow that continues all the way through your body,
The soles of your feet,
And the palms of your hands,
And you can feel almost just what it may be like to be a river,
To have that flow,
To witness it,
Flowing through,
Taking any flotsam and jetsam,
Any bits and pieces with it,
All the way,
And you can just witness and feel whatever you feel,
And notice whatever you notice,
As this flow descends and absorbs deeply into the earth,
Absorbing down and nourishing the earth beneath you,
As connected from the sky above you,
You can be aware of that connection now,
The sense that this energy comes from above and connects to below,
That you are part of a wider,
More incredible system than you can imagine,
And with this sense of wholeness and connection to all that is,
All that has been,
And all that will be,
You may be aware of the sense that every experience in life has its place,
Has a reason to be in one moment or another,
And you can remain with this back to the space around you,
As you need,
As you wish,
And if you are to remain in this place for the time being,
You can notice and continue to notice your breathing and your heartbeat,
Providing the internal rhythm that continues this process of deep relaxation,
On its own accord,
The relaxation takes care of itself,
The only thing left is to notice,
Is to feel that breathing in and out,
Is to notice this muscle here relaxing a little bit more,
Or that muscle there letting go,
And it takes you wherever it takes you,
And you gain whatever you gain.
