Begin to find a comfortable position,
Ensuring there are no distractions and you can settle in and relax.
As you begin to tune into your body and your breath,
Let go of everything that happened up to this point and anything that might happen in the future.
Notice the sensations on your body,
The areas that are being supported by your bed or the floor or a chair,
And notice those areas that are open to the air.
Feel the temperature of the room on your skin.
Feel your clothing or a blanket,
The material touching your skin.
Start to notice if there's any background noise and be present with it,
Letting go of any resistance.
Begin to feel the air in your hands.
And begin to drop into the stillness.
Begin to feel the hairs on the top of your head.
Notice the muscles of your forehead relaxed and melting down towards the earth.
Feel your temples on the right side and the left side.
Let your eyelids be like heavy velvet curtains over your eyes.
Relax the muscles of your face,
Upper jaw,
Lower jaw.
Tongue becomes heavy in the mouth.
Feel the muscles of your throat,
Back of your neck,
Soften and release.
Feel the muscles of your neck,
Soften and release.
Feel the muscles of your throat,
Back of your neck,
Soften and release.
Feel your right collarbone,
Left collarbone.
Notice your right shoulder,
Right upper arm,
Elbow,
Right forearm,
Wrist,
Right thumb,
Pointer finger,
Middle finger,
Ring finger and pinky finger,
Back of the hand and center of the palm completely relaxed.
Notice your left shoulder,
Left upper arm,
Elbow,
Left forearm,
Wrist,
Left thumb,
Pointer,
Middle,
Ring and pinky finger,
Top of the hand,
Center of the palm completely relaxed.
Notice your upper back,
Mid back,
Lower back,
Right lung,
Left lung,
Belly softening.
Feel the weight of your pelvis,
Right upper leg,
Right knee,
Right lower leg,
Right ankle,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe,
Top of the right foot and sole of the right foot completely relaxed.
Left upper leg,
Left knee,
Lower leg,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe,
Top of the left foot and sole of the left foot completely relaxed.
Take another scan of your body from crown to toes,
Just a brushing of your attention,
Moving down the body,
Calming your nervous system as you fully and completely let go.
