9 Hour Yoga Nidra For Sleep: Light And Love

“Light and Love” is about connecting with light and love as a way to connect with your inner strength.

There are periods of breath awareness, connecting with gratitude, intention setting - connecting with your heart's desire, a body scan/ rotation of consciousness, feeling sensations of heaviness and lightness, and feeling the sensations of inner light and love, and a guided visualization. Most of the meditation then repeats, except for the opening settling in and intention setting - those elements are only at the beginning of the practice.

I hope this helps you sleep restfully and restoratively.

Christie

Transcript

Welcome, As we begin the practice of yoga nidra, You want to make sure that you are as comfortable as you can be. Take a few moments to notice how your body's feeling. You want to look for anything that might be distracting to the mind. And adjust your positioning so that you're comfortable. Making sure your neck is supported and that you're not too hot or too cold. Now, Once you feel like you're settled, Begin to notice your surroundings. Observe any sounds you can hear. Sounds that are right there near you. And any sounds a little farther out. Feel the space around you. Taking note of where you are. Now, This can help your nervous system to relax, To have some conscious awareness of where you are. Where are you in the room? What are the things around you? Where are you in the building? What are you doing? What other living beings are around you? And then feel what you're resting on. Where your body comes into contact with that support. And everything all around you. The walls, The ceiling, What you're resting on. Everything is here to support your wellbeing. Can you soften a little into the support of your surroundings? Soften a little into what you're resting on. And again, Observe if there's anything that needs to be adjusted. At any time during the practice, If you find that you're not comfortable, Try to make some gentle adjustments. And in your mind, You might even change the space that you're in. Change your surroundings. Maybe there's something you add or take away. Or transport yourself to a completely different place. That would feel more relaxing, More restful, More healing. It can be anything at all. It doesn't have to make sense. Just simply using your imagination to make your space as comfortable as it can be for you. And then settle in as best you can. This is your time to pause and rest. Feel how the breath moves the body. How the body expands a little bit as you inhale. And how it softens. Let's go a little bit as you exhale. Feel the body stretching a little bit with the inhales. And softening a little with the exhales. Pay particular attention to the sensations of the body softening. What does that feel like? And try to feel the body letting go a little bit more with each exhale. Stress and tension melting away bit by bit. Allow your face to soften. Relax your forehead. Your eyebrows. Let the eyebrows be a little bit heavy. Soften your eyes. Allow the whole right eye to soften. And the whole left eye. Letting both eyes relax. Soften your cheeks. Soften the hinges of the jaw. The whole mouth, The tongue and the lips. Let your face be free of all expression. All expression disappearing from the face. Feel the sensations of your face when it has no expression. Body and mind letting go. Breath by breath. Letting go. Take your mind to your heart center. Drawing your mind into your heart center. A safe nurturing space within you. Hold your mind at your heart center. And think about something that you are grateful for. It might be something specific. Or just a general feeling of gratitude. Maybe gratitude for this time to pause and rest. Try to feel the sensations of gratitude at your heart and in your body. If it feels right, Ask yourself. What does my heart long for? What do I wish to create in my life? Just observe what arises. There may be just silence and darkness. Or there may be words, Colors, Emotions, Ideas. Whatever shows up, Hold it with love at your heart. Then release it to the wind with a wish, A prayer for the best possible outcome. And as we take the mind through the body, Just observe each part as it is named and let it relax. Relax your right hand, The right thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the right hand, Back of the hand, Wrist, Lower arm, Elbow, Upper arm, Shoulder, Right underarm, Right side of your ribs, Right side of your waist, Right hip, Upper leg, Knee, Lower leg, Ankle, Heel, Bottom of the foot, Top of the foot, Big toe, Second toe, Third toe, Fourth toe, Fifth toe. Let the right side of the body relax. Relax your left hand, The left thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the left hand, Back of the hand, Wrist, Lower arm, Elbow, Upper arm, Shoulder, Left underarm, Left side of your ribs, Left side of your waist, Hip, Upper leg, Knee, Lower leg, Ankle, Heel, Bottom of the left foot, Top of the foot, Big toe, Second toe, Third toe, Fourth toe, Fifth toe. Let the whole left side of the body relax. Relax all 10 toes, Both feet, Wrist, The fronts of the legs, The backs of the legs, Both hips, The whole pelvis, The abdomen, Abdomen, Lower back, Back ribs, Front ribs, Chest, Collarbones, Shoulder blades, Tops of the shoulders, Arms, The spine, Let the whole torso relax. Neck, Throat, Jaw, Tongue, Lips, Cheeks, Ears, Nose, Eyes, Eyebrows, The space between the brows, Forehead, Top of the head, The back of the head, The whole back of the body, The whole front of the body, The whole body. Feel the whole body letting go, The whole body letting go. Feel the breath flowing in and out. Feel the breath flowing into the nose and then down into the body. Observe the full length of the inhales and the full length of the exhales. Try to observe the moment where an inhale becomes an exhale and then when an exhale becomes an inhale. Trying to witness the moment when the breath changes direction. Just observing the breath, Following the full length of inhales and exhales and noticing when the breath changes direction. And at that moment of transition, Can you notice a tiny natural pause in the breath? Not holding your breath, Not controlling it, Just witness it. Seeing if you can notice a tiny little pause in the breath as it changes direction. A tiny pause between inhales and exhales. A tiny pause between exhales and inhales. Witnessing the movement and the pauses in the breath. And now become aware of the sensations of heaviness in the body. Feeling the weight of the body. As the body relaxes, The muscles let go. The body begins to feel a little bit heavier. With each exhale, Feel the body becoming heavier and heavier. Your right hand and arm becoming heavy. The left arm and hand becoming heavy. Both shoulders relaxing, Becoming heavier. The right foot and leg becoming heavier. Left leg and foot becoming heavier. Both hips heavier. The whole torso sinking down. The face and head feeling heavier. The whole body sinking down toward the earth. Gravity pulling you down. The body becoming heavier. Becoming heavier and heavier. And as you inhale, There's a sensation of lightness, Weightlessness. As the body becomes more relaxed, There's a greater sense of ease. And the inhales make the body feel lighter and lighter. Feel a sensation of weightlessness in your right hand, In the right arm. Each inhale drawing a sense of lightness into the body. In the left hand and arm feeling lighter and lighter. Feel the sensations of lightness, Weightlessness in the right foot and leg. A sensation of lightness in the left foot and leg. Lightness in both hips, Both shoulders. The front of the body and the back of the body. The torso and head feeling weightless. The whole body lighter and more at ease with each inhale. And now return to the sensations of heaviness in the body. Feeling the whole body heavy. The whole body sinking down. Relaxing more and more. The body feeling heavier and heavier. Letting go. Sinking down. Body heavier and heavier. Now as you inhale, Feel the sensations of unconditional love flowing into your being. The energy of unconditional love flowing into your being. Flowing in from the universe, A higher power, Nature, The earth. The energy of unconditional love flowing in with each inhale. Feel your body filling with unconditional love. Unconditional love flowing in. Feel that you are loved. You are loved. You are loved. Feel the space around you, The room you're in, Filled with unconditional love. The room you're in filled with unconditional love. Feel yourself surrounded by love. Surrounded and supported by unconditional love. Can you let go into that support? Begin to notice at the center of your being, A glowing light. A glowing light at the center of your being. Observe where it is in your body. It's color, Brightness, Size, Anything you notice about this light. See yourself beginning to shine brighter and brighter. Let your light expand outward. Picture yourself shining brightly. Feel the sensations of being a bright and shining light. Feel yourself as a bright, Shining spirit. A bright, Shining spirit filled with love. See yourself as pure spirit, Filled with love. See and feel the light and love that shines within you and how it radiates out from you. Feel love and gratitude for the radiant, Loving being that you are. Love and gratitude that you are you. Picture yourself as a loving, Radiant being. See yourself where you now rest, Filled with light and love. As you settle into sleep now, See yourself relaxing more and more into the comfort of having love for yourself. Feel the peacefulness of being filled with and surrounded by love. Tuck yourself in with loving care. Let go into the energy of love. Love is all around you. You are loved. You are loved. You are loved. See yourself sleeping peacefully under a moonlit sky, Under a moonlit sky, Under a moonlit sky, Near a field of tall grass shifting in the wind, Tall grass shifting in the wind, Tall grass shifting in the wind. In the distance are snow-capped mountains, Snow-capped mountains, Snow-capped mountains, From which a beautiful waterfall flows down into a pond of water, Beautiful waterfall flows down into a pond of water, Beautiful waterfall flows down into a pond of water, Where birds sing in the trees above, Birds sing in the trees above, Birds sing in the trees above, Birds sing in the trees above, Wildflowers bloom all around, Wildflowers bloom all around, Wildflowers bloom all around, Wildflowers bloom all around, The water from the pond flows down to a beach with soft white sand, Soft white sand, Soft white sand. At night, The sailboats twinkle in the distance, Sailboats twinkle in the distance, Sailboats twinkle in the distance, The sky is full of stars, The sky is full of stars, The sky is full of stars, The world is peaceful and quiet, The world is peaceful and quiet, The world is peaceful and quiet, Listen to the quiet of the peaceful night, Listen to the quiet of the peaceful night, Listen to the quiet of the peaceful night, Feel peacefulness all around you, Peacefulness all around you, Peacefulness all around you, Love and peacefulness all around you, Peacefulness all around you, Love and peacefulness all around you, Love and peacefulness all around you, You are loved, You are loved, You are loved, You are light and love, You are light and love, You are light and love, Sleep peacefully, Sleep peacefully, Sleep peacefully, Sleep peacefully, Letting go, Letting go, Stress and tension melting away, Bit by bit, Allow your face to soften, Relax your forehead, Your eyebrows, Let the eyebrows be a little bit heavy, Soften your eyes, Allow the whole right eye to soften and the whole left eye, Letting both eyes relax, Soften your cheeks, Soften the hinges of the jaw, The whole mouth, The tongue and the lips, Let your face be free of all expression, All expression disappearing from the face, Feel the sensations of your face, When it has no expression, Body and mind letting go, Breath by breath, Letting go, Take your mind to your heart center, Drawing your mind into your heart center, A safe nurturing space within you, Feel the sensations of gratitude at your heart and in your body, Relax your right hand, The right thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the right hand, Back of the hand, Wrist, Lower arm, Elbow, Upper arm, Shoulder, Right underarm, Right arm, Right side of your ribs, Right side of your waist, Right hip, Upper leg, Knee, Lower leg, Ankle, Heel, Bottom of the foot, Right top of the foot, Big toe, Second toe, Third toe, Fourth toe, Fifth toe, Let the right side of the body relax, Relax your left hand, The left thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the left hand, Back of the hand, Wrist, Lower arm, Elbow, Upper arm, Shoulder, Left underarm, Left side of your ribs, Left side of your waist, Hip, Upper leg, Knee, Lower leg, Ankle, Heel, Bottom of the left foot, Right top of the foot, Big toe, Second toe, Third toe, Fourth toe, Fifth toe, Let the whole left side of the body relax, Relax all ten toes, Both feet, The fronts of the legs, The backs of the legs, Both hips, The whole pelvis, The abdomen, Abdomen, Lower back, Back ribs, Front ribs, Chest, Collarbones, Shoulder blades, Tops of the shoulders, Shoulders, The spine, Let the whole torso relax, Neck, Throat, Jaw, Tongue, Lips, Cheeks, Face, Ears, Nose, Eyes, Eyebrows, The space between the brows, Forehead, Top of the head, The back of the head, The whole back of the body, The whole front of the body, The whole body, Feel the whole body letting go, The whole body letting go, Feel the breath flowing in and out, Feel the breath flowing into the nose and then down into the body, Observe the full length of the inhales and the full length of the exhales, Try to observe the moment where an inhale becomes an exhale, Then when an exhale becomes an inhale, Trying to witness the moment when the breath changes direction, Observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath, Not holding your breath, Not controlling it, Just witness it, See if you can notice a tiny little pause in the breath as it changes direction, A tiny pause between inhales and exhales, A tiny pause between exhales and inhales, Witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support? Begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance the sailboats twinkle in the distance the sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax letting both eyes relax soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist right hip upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs pelvis chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows nose forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale try to observe the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath, Not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go as you exhale the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light notice a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance the sailboats twinkle in the distance the sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit letting go allowing your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax soften your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression disappearing from the face feel the sensations of your face relax when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm shoulder right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder shoulder left underarm left side of your ribs left side of your waist hip upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light notice a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky and you are a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the dark twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit let go allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go allowing your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body the palm of the right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm right hand elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones ribs shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being at the center of your being observe where it is in your body it's color brightness size anything you notice about this light notice yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are feel love love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love feel love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax letting both eyes relax soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression all tension disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go bringing your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body the right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm right hand upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades hips of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head forehead the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky and you are a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax letting both eyes relax soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression let your face be free of all expression all expression disappearing from the face feel the sensations of your face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist right hip upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the fullness the length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier both knees heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing in to your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go feel peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully sleep peacefully sleep peacefully sleep peacefully let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go Let the whole torso relax. Neck Throat Jaw Tongue Lips Cheeks Ears Nose Eyes Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Eyebrows Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Letting go Relaxing more and more The body feeling heavier And heavier Letting go Sinking down Body heavier and heavier Now as you inhale Feel the sensations of unconditional love Flowing into your being The energy of unconditional love Flowing into your being Flowing in from the universe A higher power Nature The earth The energy of unconditional love Flowing in with each inhale Feel your body filling with unconditional love Unconditional love flowing in Feel that you are loved You are loved You are loved Feel the space around you The room you are in Filled with unconditional love The room you are in Filled with unconditional love Feel yourself surrounded by love Surrounded and supported by unconditional love Can you let go into that support? Begin to notice at the center of your being A glowing light A glowing light at the center of your being Observe where it is in your body It's color Brightness Size Anything you notice about this light See yourself beginning to shine Brighter and brighter Let your light expand outward Picture yourself shining brightly Feel the sensations of being a bright and shining light Feel yourself as a bright, Shining spirit A bright, Shining spirit Filled with love See yourself as pure spirit Filled with love See and feel the light and love that shines within you See and feel the light and love that shines within you And how it radiates out from you Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel love and gratitude for the radiant, Loving being that you are Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the peacefulness of being filled with and surrounded by love Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the breath flowing in and out Feel the heaviness in the body Feeling the whole body heavy The whole body sinking down Relaxing more and more The body feeling heavier And heavier And heavier Letting go Sinking down Body heavier and heavier Now as you inhale Feel the sensations of unconditional love Flowing into your being The energy of unconditional love Flowing into your being Flowing in from the universe A higher power Nature The earth The energy of unconditional love Flowing in with each inhale Feel your body filling with unconditional love Unconditional love flowing in Feel that you are loved You are loved You are loved Feel the space around you The room you're in Filled with unconditional love The room you're in filled with unconditional love Feel yourself surrounded by love Surrounded and supported by unconditional love Can you let go into that support? Begin to notice at the center of your being A glowing light A glowing light at the center of your being Observe where it is in your body It's color Brightness Size Anything you notice about this light See yourself beginning to shine Brighter and brighter Let your light expand outward Picture yourself shining brightly Feel the sensations of being a bright and shining light Feel yourself as a bright, Shining spirit Filled with love See yourself as pure spirit Filled with love See and feel the light and love that shines within you And how it radiates out from you Feel love and gratitude for the radiant, Loving being that you are Love and gratitude that you are you Picture yourself as a loving, Radiant being See yourself filled with light and love Relaxing more and more into the comfort of having love for yourself Feel the peacefulness of being filled with and surrounded by love Let go into the energy of love Love is all around you You are loved You are loved You are loved Sleeping peacefully Under a moonlit sky Under a moonlit sky Under a moonlit sky Under a moonlit sky Near a field of tall grass shifting in the wind Tall grass shifting in the wind Tall grass shifting in the wind In the distance are snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Snow-capped mountains Sailboats twinkle in the distance The sky is full of stars The sky is full of stars The sky is full of stars The world is peaceful and quiet The world is peaceful and quiet The world is peaceful and quiet Listen to the quiet of the peaceful night Listen to the quiet of the peaceful night Listen to the quiet of the peaceful night Feel peaceful Feel peacefulness all around you Peacefulness all around you Peacefulness all around you Love and peacefulness all around you Love and peacefulness all around you Love and peacefulness all around you You are loved You are loved You are loved You are light and love You are light and love You are light and love Sleep peacefully Sleep peacefully Sleep peacefully Sleep peacefully Letting go Letting go Stress and tension melting away Stress and tension melting away Bit by bit Allow your face to soften Relax your forehead Relax your eyebrows Let the eyebrows be a little bit heavy Soften your eyes Allow the whole right eye to soften And the whole left eye Letting both eyes relax Soften your cheeks Soften the hinges of the jaw The whole mouth The tongue and the lips Let your face be free of all expression Disappearing from the face Feel the sensations of your face When it has no expression Body and mind letting go Breath by breath Letting go Letting go Letting go Letting go Letting go Letting go Letting go Relax your right hand The right thumb Second finger Third finger Fourth finger Fifth finger Palm of the right hand Back of the hand Wrist Lower arm Elbow Upper arm Shoulder Right underarm Right side of your ribs Right side of your waist Right hip Upper leg Knee Lower leg Ankle Heel Bottom of the foot Top of the foot Big toe Second toe Third toe Fourth toe Fifth toe Let the right side of the body relax Relax your left hand The left thumb Second finger Third finger Fourth finger Fifth finger Palm of the left hand Back of the hand Wrist Lower arm Elbow Upper arm Shoulder Left underarm Left side of your ribs Left side of your waist Right hip Upper leg Knee Lower leg Ankle Heel Bottom of the left foot Top of the foot Big toe Second toe Third toe Fourth toe Fifth toe Let the whole left side of the body relax Relax all ten toes Both feet The fronts of the legs The backs of the legs Both hips The whole pelvis The abdomen Lower back Back ribs Front ribs Hips Chest Collarbones Shoulder blades Tops of the shoulders The spine Let the whole torso relax Neck Throat Jaw Tongue Lips Cheeks Ears Nose Eyes Eyebrows The space between the brows Nose Forehead Top of the head The back of the head The whole back of the body The whole front of the body The whole body Feel the whole body letting go The whole body letting go Feel the breath flowing in and out Feel the breath flowing into the nose and down into the body Observe the full length of the inhales and the full length of the exhales Try to observe the moment where an inhale becomes an exhale Then when an exhale becomes an inhale Then when an exhale becomes an exhale Try to witness the moment when the breath changes direction Just observing the breath Following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition Can you notice a tiny natural pause in the breath Not holding your breath Not controlling it Just witness it See if you can notice a tiny little pause in the breath as it changes direction A tiny pause between inhales and exhales A tiny pause between exhales and inhales Witnessing the movement and the pauses in the breath And now become aware of the sensations of heaviness in the body Feeling the weight of the body As the body relaxes the muscles let go The body begins to feel a little bit heavier With each exhale feel the body becoming heavier and heavier Your right hand and arm becoming heavy The left arm and hand becoming heavy Both shoulders relaxing becoming heavier The right foot and leg becoming heavier Left leg and foot becoming heavier Both hips heavier The whole torso sinking down The face and head feeling heavier The whole body sinking down toward the earth Gravity pulling you down The body becoming heavier and heavier And as you inhale there is a sensation of lightness weightlessness As the body becomes more relaxed there is a greater sense of ease And the inhales make the body feel lighter and lighter Feel a sensation of weightlessness in your right hand in the right arm Each inhale drawing a sense of lightness into the body In the left hand and arm feeling lighter and lighter Feel the sensations of lightness weightlessness in the right foot and leg Sensation of lightness in the left foot and leg Lightness in both hips both shoulders The front of the body The back of the body The torso and head Feeling weightless The whole body lighter and more at ease with each inhale And now return to the sensations of heaviness in the body Feeling the whole body heavy The whole body sinking down Relaxing more and more The body feeling heavier and heavier Letting go Letting go Sinking down Body heavier and heavier Now as you inhale Feel the sensations of unconditional love flowing into your being The energy of unconditional love flowing into your being Flowing in from the universe A higher power Nature The earth The energy of unconditional love flowing in with each inhale Feel your body filling with unconditional love Unconditional love flowing in Feel that you are loved You are loved You are loved Feel the space around you The room you're in Filled with unconditional love The room you're in filled with unconditional love Feel yourself surrounded by love Surrounded and supported by unconditional love Can you let go into that support? Begin to notice at the center of your being a glowing light A glowing light at the center of your being A glowing light at the center of your being Observe where it is in your body It's color Brightness Size Anything you notice about this light Feel yourself beginning to shine brighter and brighter Let your light expand outward Picture yourself shining brightly Feel the sensations of being a bright and shining light Feel yourself as a bright shining spirit A bright shining spirit filled with love See yourself as pure spirit filled with love See and feel the light and love that shines within you and how it radiates out from you Feel love and gratitude for the radiant loving being that you are Love and gratitude that you are you Picture yourself as a loving radiant being See yourself filled with light and love Relaxing more and more into the comfort of having love for yourself Feel the peacefulness of being filled with and surrounded by love Let go into the energy of love Love Love is all around you You are loved You are loved You are loved Sleeping peacefully under a moonlit sky Under a moonlit sky Under a moonlit sky Under a moonlit sky Near a field of tall grass shifting in the wind Tall grass shifting in the wind Tall grass shifting in the wind In the distance are snow-capped mountains Snow-capped mountains Snow-capped mountains From which a beautiful waterfall flows down into a pond of water Beautiful waterfall flows down into a pond of water Beautiful waterfall flows down into a pond of water Where birds sing in the trees above Birds sing in the trees above Birds sing in the trees above Wild flowers bloom all around Wild flowers bloom all around Wild flowers bloom all around The water from the pond flows down to a beach with soft white sand Soft white sand Soft white sand Soft white sand At night the sailboats twinkle in the distance Sailboats twinkle in the distance Sailboats twinkle in the distance The sky is full of stars The sky is full of stars The sky is full of stars The world is peaceful and quiet The world is peaceful and quiet The world is peaceful and quiet Listen to the quiet of the peaceful night Listen to the quiet of the peaceful night Listen to the quiet of the peaceful night Feel peacefulness all around you Peacefulness all around you Peacefulness Peacefulness all around you Love and peacefulness all around you Love and peacefulness all around you Love and peacefulness all around you You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved You are loved Let the eyebrows be a little bit heavy Soften your eyes Allow the whole right eye to soften and the whole left eye letting both eyes relax Soften your cheeks Soften the hinges of the jaw the whole mouth the tongue and the lips Let your face be free of all expression all expression disappearing from the face Feel the sensations of your face when it has no expression Body and mind letting go breath by breath letting go Take your mind to your heart center Drawing your mind into your heart center a safe nurturing space within you Feel the sensations of gratitude at your heart and in your body Relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm right hand elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe Let the right side of the body relax Relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe Let the whole left side of the body relax Relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine Let the whole torso relax neck throat jaw tongue lips ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales notice try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being at the center of your being observe where it is in your body its color brightness size anything you notice about this light feel yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go let go there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg a sensation of lightness in the left foot and leg lightness in both hips both shoulders in the front of the body in the back of the body in the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light feel yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the dark twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go letting go feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee lower leg ankle heel heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the wrists the abdomen lower back back ribs front ribs chest collarbones shoulder blades hips tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support? Begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the dark twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression all tension disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go bringing your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body the palm of the right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm arm upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks lips ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward into yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away stress and tension melting away bit by bit bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax soften your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right forearm right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee lower leg ankle heel heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades hips tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier the right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness, Weightlessness in the right foot and leg a sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head the head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy feeling the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down letting go body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support? Begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body it's color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you love and gratitude picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around a pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away stress and tension melting away bit by bit allow your face to soften relax your forehead relax your eyebrows let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax soften your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go taking your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart in your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist left foot upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs pelvis chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows nose forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being at the center of your being observe where it is in your body its color brightness size anything you notice about this light feel yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax soften your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet left foot the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows nose forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose and down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale try to observe the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath, Not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go and now the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being a glowing light at the center of your being observe where it is in your body it's color brightness size anything you notice about this light feel yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the dark twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax letting both eyes relax soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression let your face be free of all expression all expression disappearing from the face feel the sensations of your face feel the sensations of your face when it has no expression when it has no expression body and mind letting go breath by breath letting go take your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart feel the sensations of gratitude at your heart and in your body relax your right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm elbow upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist right hip upper leg knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips cheeks ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it see if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavy the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support begin to notice at the center of your being a glowing light a glowing light at the center of your being at the center of your being observe where it is in your body its color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are feel and gratitude that you are you picture yourself as a loving radiant being see yourself filled with light and love see yourself relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around the water from the pond flows down to a beach with soft white sand soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the sky is full of stars the sky is full of stars the sky is full of stars the world is peaceful and quiet the world is peaceful and quiet the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness all around you peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully letting go letting go stress and tension melting away bit by bit allow your face to soften relax your forehead your eyebrows let the eyebrows be a little bit heavy let the eyebrows be a little bit heavy soften your eyes allow the whole right eye to soften and the whole left eye letting both eyes relax your cheeks soften the hinges of the jaw the whole mouth the tongue and the lips let your face be free of all expression all expression all expression disappearing from the face feel the sensations of your face when it has no expression body and mind letting go breath by breath letting go bringing your mind to your heart center drawing your mind into your heart center a safe nurturing space within you feel the sensations of gratitude at your heart and in your body the palm of the right hand the right thumb second finger third finger fourth finger fifth finger palm of the right hand back of the hand wrist lower arm right hand upper arm shoulder right underarm right side of your ribs right side of your waist right hip upper leg knee lower leg ankle heel bottom of the foot top of the foot big toe second toe third toe fourth toe fifth toe let the right side of the body relax relax your left hand the left thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand wrist lower arm elbow upper arm shoulder left underarm left side of your ribs left side of your waist hip upper leg knee knee lower leg ankle heel bottom of the left foot top of the foot big toe second toe third toe fourth toe fifth toe let the whole left side of the body relax relax all ten toes both feet the fronts of the legs the backs of the legs both hips the whole pelvis the abdomen lower back back ribs front ribs chest collarbones shoulder blades tops of the shoulders the spine let the whole torso relax neck throat jaw tongue lips ears nose eyes eyebrows the space between the brows forehead top of the head the back of the head the whole back of the body the whole front of the body the whole body feel the whole body letting go the whole body letting go feel the breath flowing in and out feel the breath flowing into the nose then down into the body observe the full length of the inhales and the full length of the exhales try to observe the moment where an inhale becomes an exhale then when an exhale becomes an inhale trying to witness the moment when the breath changes direction just observing the breath following the full length of inhales and exhales and noticing when the breath changes direction and at that moment of transition can you notice a tiny natural pause in the breath not holding your breath not controlling it just witness it seeing if you can notice a tiny little pause in the breath as it changes direction a tiny pause between inhales and exhales a tiny pause between exhales and inhales witnessing the movement and the pauses in the breath and now become aware of the sensations of heaviness in the body feeling the weight of the body as the body relaxes the muscles let go the body begins to feel a little bit heavier with each exhale feel the body becoming heavier and heavier your right hand and arm becoming heavier the left arm and hand becoming heavy both shoulders relaxing becoming heavier the right foot and leg becoming heavier left leg and foot becoming heavier both hips heavier the whole torso sinking down the face and head feeling heavier the whole body sinking down toward the earth gravity pulling you down the body becoming heavier and heavier and as you inhale there is a sensation of lightness weightlessness as the body becomes more relaxed there is a greater sense of ease and the inhales make the body feel lighter and lighter feel a sensation of weightlessness in your right hand in the right arm each inhale drawing a sense of lightness into the body in the left hand and arm feeling lighter and lighter feel the sensations of lightness weightlessness in the right foot and leg sensation of lightness in the left foot and leg lightness in both hips both shoulders the front of the body the back of the body the torso and head feeling weightless the whole body lighter and more at ease with each inhale and now return to the sensations of heaviness in the body feeling the whole body heavy the whole body sinking down relaxing more and more the body feeling heavier and heavier letting go sinking down body heavier and heavier now as you inhale feel the sensations of unconditional love flowing into your being the energy of unconditional love flowing into your being flowing in from the universe a higher power nature the earth the energy of unconditional love flowing in with each inhale feel your body filling with unconditional love unconditional love flowing in feel that you are loved you are loved you are loved you are loved feel the space around you the room you're in filled with unconditional love the room you're in filled with unconditional love feel yourself surrounded by love surrounded and supported by unconditional love can you let go into that support? Begin to notice at the center of your being a glowing light a glowing light at the center of your being observe where it is in your body it's color brightness size anything you notice about this light see yourself beginning to shine brighter and brighter let your light expand outward picture yourself shining brightly feel the sensations of being a bright and shining light feel yourself as a bright shining spirit a bright shining spirit filled with love see yourself as pure spirit filled with love see and feel the light and love that shines within you and how it radiates out from you feel love and gratitude for the radiant loving being that you are love and gratitude that you are you love and gratitude picture yourself as a loving radiant being see yourself filled with light and love relaxing more and more into the comfort of having love for yourself feel the peacefulness of being filled with and surrounded by love let go into the energy of love love is all around you you are loved you are loved you are loved sleeping peacefully under a moonlit sky under a moonlit sky under a moonlit sky near a field of tall grass shifting in the wind tall grass shifting in the wind tall grass shifting in the wind in the distance are snow-capped mountains snow-capped mountains snow-capped mountains from which a beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water beautiful waterfall flows down into a pond of water where birds sing in the trees above birds sing in the trees above birds sing in the trees above birds sing in the trees above wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around wild flowers bloom all around a pond flows down to a beach with soft white sand soft white sand soft white sand at night the sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance sailboats twinkle in the distance the world is peaceful and quiet listen to the quiet of the peaceful night listen to the quiet of the peaceful night listen to the quiet of the peaceful night feel peacefulness peacefulness all around you peacefulness all around you peacefulness all around you love and peacefulness all around you love and peacefulness all around you love and peacefulness all around you you are loved you are loved you are loved you are light and love you are light and love you are light and love sleep peacefully sleep peacefully sleep peacefully sleep peacefully