This meditation will guide you through relaxation to find a deep sense of inner peace.
Find a comfortable position lying flat on your back.
It may feel nice to have a blanket over you or a pillow underneath your knees.
Make sure that your spine is straight,
Your legs are stretched out long,
Your feet land apart wider than your hips,
Your arms are resting long by your side,
The palms of your hands faced up toward the sky as a sign of openness and receptivity.
Take a moment to find this place of comfort that is relaxing for your body.
Now let yourself arrive fully,
Feel the weight of your body on the ground beneath you.
Notice the connection where your body parts meet the earth.
The back of your head,
Your spine,
Your shoulder blades,
The heels of your feet.
Allow yourself to feel supported and held by the earth.
When a thought comes into your mind,
Observe it as though it is a cloud floating by in the sky.
You might notice it change and more,
But you also notice that it leaves just as easily as it arrived.
The more you let go of your thoughts,
The clearer your mind becomes.
Take a deep breath in,
Expanding through your belly and then let it go,
Softening into your body.
Starting with your toes,
Consciously relax every muscle in that area of your body.
Relax the feet,
The ankles,
Let your calves and your shins be heavy and soft.
Relax the space around your knees,
Your thighs and your hamstrings.
Take another deep breath here as you relax into your hips,
Imagining the space and softness of your hip socket.
Continue with this deep breath as you relax into the belly,
Releasing any tension that is being held there.
Find this breath into the lungs and relax through your chest and shoulders.
Your arms become even heavier as you begin to relax them into the floor beneath you.
Your hands and your fingers completely let go.
Finally,
Take the awareness of relaxation up toward your face.
Soften your eyebrows,
Unclench your jaw.
Let the eyelids become super heavy as you drift deeper and deeper into your body.
Take a deep breath in and now completely let go,
Letting go of your thoughts,
Your mind and your body as you rest here for a few moments of deep relaxation.
Relax the couch.
Let the presence of your Adviser's hand out of theotions.
Invite a deep breath back into your body,
Feel the expansion and then let that breath go it is now time to bring small movements back into your body so begin with your fingertips and toes waking up your ankles and wrists if it feels good for you you can take a stretch of your arms over your head and reach the legs long stretching tall here for a breath or two bring your knees up into your chest and give your legs a squeeze sending a hug of gratitude and appreciation into your body roll your body over to one side and take a moment here to rest to appreciate the stillness you have created within you keeping your eyes closed gently push your way back up to arrive in a comfortable seat bring your palms together at your heart center invite one last deep and nourishing breath into your body open your mouth and let that breath go bowing your head toward your heart as a sign of deep gratitude for your body and for this practice together and to each other we say namaste
