Let us begin by settling into a posture that brings you comfort and ease.
Take a moment to gently tighten and then release all the muscles in your body.
This simple act serves as a gentle signal inviting your body to effortlessly surrender into a state of deep relaxation.
Just as climbing into bed at the end of the day signifies to our minds and bodies that it is time to rest,
This intentional release offers a kind invitation for your whole being to soften,
Unwind and embrace deep rest.
Now becoming aware of your breathing,
Consciously lengthen your breath so that you are taking a long,
Slow in-breath,
Counting to four and then slowly releasing the breath to a count of four.
Again,
Counting to four and then slowly releasing the breath to a count of four.
Saying these words in your mind,
Release,
Release,
Release.
Breathing in again,
Feeling the chest and the lungs,
Counting to four and matching the length of the in-breath and out-breath.
Feeling the sensations here at your nostrils as you inhale and as you exhale.
Breathing in again,
Inhaling deeply,
Filling the lungs slowly and a smooth out-breath,
Letting go.
And again,
A nice deep in-breath and a slow out-breath,
Releasing outward,
Letting go,
Letting go.
Allowing your breath to resume its natural rhythm.
Sensing how fully you can relax with the inflow and outflow just as it is.
Witnessing this life breath,
Resting in it.
Continue to scan through the body with awareness,
Sensing what wants to let go.
Let your eyes be soft and you might smile here into the eyes,
Letting a smile spread into the eyes.
See if you can actually feel your eyelids relax,
Letting the brow be smooth and soft.
Inviting a soft smile to the mouth,
The lips and to the inside of the mouth.
Letting the tongue rest on the roof of the mouth,
Finding a sense of relaxation.
Feel the tongue naturally settle and gently grounding itself in the root of the mouth.
Receiving sensations through the lips,
The gums,
The teeth slightly parted.
Allowing your shoulders to fall away from the neck,
Your shoulder blades flat like river stones.
A gentle surrender,
The shoulders falling away from the ears.
Let the hands rest in gentle repose.
From within the hands,
Noticing the tingling and vibration you can feel.
Opening the chest,
You may feel a smile spread through the heart,
Which gives space to what's here.
Letting this next breath be received and a softening of the belly,
Relaxing and being at ease through the pelvic region.
Sensing the legs,
The length,
The volume,
The weight of your legs.
Feeling the inside of your feet,
The tingling and softening there.
Now widening the lens,
Feeling your whole body simultaneously.
A sense of floating,
Soothing,
Releasing.
Sensing with the in-breath,
You're receiving a gentle flow of soothing and healing energy from the universe.
Letting it fill your body and with the exhale,
Letting go into the universe.
Sensing the sound and space around you,
Releasing into this welcoming openness.
If you find your mind has drifted into thoughts,
Gently bring your attention back.
Listening to the sounds around you.
Bringing again a slight smile to your lips,
Letting go through your body.
Softening your shoulders,
Softening your hands.
Relaxing your belly,
Relaxing your heart.
Resting here in the natural movement of the breath.
Trusting yourself to a larger belonging,
Safe and at home in this moment.
Breathing in healing and calming energy from the universe.
Letting go with the out-breath.
Letting this life be held in a spaciousness of a larger belonging.
Rest here in the breath,
Like a flower gently swaying in the breeze.
Peaceful,
Relaxed,
Moment by moment.
Savour how good it feels to just breathe.
Allow all thoughts and feelings and sensations to move through your awareness easily as your body relaxes.
Your body is heavy,
Your mind is still and you are incredibly relaxed.
Settling deeper and deeper into a state of relaxation.
Allow sleep to gently embrace you,
Moment by moment,
Breath by breath.
