Deep breath and release it out.
So we're just sinking down a little bit more,
Becoming aware of where there's tension and where we can release it out.
So if you're comfortable with your eyes closed,
Just let them be closed.
If not,
Maybe you can just let them focus on just a nice comfortable distance.
Try to keep them from moving around all over the place.
Imagine your whole face beginning to relax,
The hands,
The feet,
Relax the abdomen,
Feeling how tense we are,
Beginning to soften and let go.
Observe the breath flowing through the nose.
And just watch how the breath changes direction,
The different sensations of the inhales and the exhales.
And see if you can notice that tiny little pause when the breath changes direction.
So at the top of the inhale,
When the lungs are full,
And just before they begin to exhale out,
Just looking for that little transition point where there's the tiniest little pause and as long as empty.
And there's a tiny little pause before the inhale begins again.
Just noticing that moment of transition.
And if it's comfortable,
Allow that pause to be intentional.
So not holding the breath,
But just a slightly longer pause when the lungs are full,
A little pause and when the lungs are empty,
Tiny little pause.
And in that pause,
Imagine that the whole body is resting.
A little deeper moment of stillness.
Imagine the whole body just pausing for that split second.
And then we're just gonna let the mind move through the body,
Still observing the breath.
But not really observing the transition point.
And take your mind to the top of the head.
The top of the head starting to relax.
Imagine the mind inside,
Softening and relaxing.
And then that sensation of relaxation flowing down through the body.
Relax the scalp,
The forehead.
Let your eyebrows relax.
The space in between the brows.
Relax your eyes.
Your nose.
Both cheeks.
The lips.
Relax the roof of your mouth.
The tongue.
The jaw.
Relax your neck and throat.
Breath flowing in and out.
Relax the tops of your shoulders.
Your right upper arm.
Elbow.
Right lower arm.
Wrist.
Hand.
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
With the whole right hand and arm relax.
And let it be a little bit heavy.
Breath flowing in and out.
Relax the left upper arm.
The left elbow.
Lower arm.
Wrist.
Hand.
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
With the whole left hand and arm relax.
And let it be a little bit heavy.
Relax the chest.
The shoulder blades.
The rib cage.
And go with each breath.
Relax your spine.
All the muscles in the back.
The low back.
The abdomen.
The hips.
The whole pelvis.
Right upper leg.
Right knee.
Lower leg.
The ankle.
Foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right foot and leg relax.
And let it be a little bit heavy.
Relax the left upper leg.
Left knee.
Lower leg.
Ankle.
Foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Let the whole left foot and leg relax.
Both feet.
Both legs.
A little bit heavy.
The torso softening.
And sinking down a little.
Hands and arms heavy.
Neck and face relaxed.
Whole body breathing,
Relaxing.
Allow your entire being to rest.
To feel in complete balance and harmony.
Begin to observe the space in front of your closed eyes.
A calm,
Quiet space.
In front of your closed eyes.
Notice what you see in this space.
If there's darkness.
Or light.
If there are colors.
Shapes.
Patterns.
If there is stillness.
Then if there is movement.
Observe what you can see with your eyes closed.
Breathing and watching.
Begin to imagine.
Picturesque little house.
Surrounded by nature.
A house just big enough.
To keep you happy and relaxed.
A place where you can feel completely calm and at ease.
A happy little house in nature.
Quiet tree-lined street.
Peaceful walks in the woods.
Discovering wild flowers.
Fields of ferns.
Wild blueberries.
Streams of fresh water.
Empty riverbeds from long ago.
Crackling of twigs and leaves beneath your feet.
Tall trees reaching high up into the sky.
And tiny little saplings.
Emerging from the earth.
The sound of silence.
The sound of peacefulness.
The sensation of happiness.
In the clearing behind the house.
You have created a place for a bonfire.
A round patch of earth.
Surrounded by rocks that you have gathered over time.
The fire pit is full of fallen twigs and branches.
That you have placed carefully to create a beautiful fire.
As evening grows,
You light the fire and settle into a comfortable chair.
The air is cool,
But the heat from the fire warms you enough to be completely relaxed.
Feel yourself settling in,
In front of the fire.
Imagine the glow of the bonfire against the dark sky.
The smell of crisp air.
The warmth of the fire on your skin.
The sound of the crackling wood.
Sparks flying high up into the dark sky.
Your hands holding a warm drink.
Feel the warmth on your hands.
Fire warming your feet.
Your body relaxing with the sensation of warmth.
Your breath slow and steady.
Feeling calm and at ease.
Focus on the fire.
Notice its movement.
Your mind relaxing more and more.
Focused only on your breath and the fire.
Feel stillness.
Only your breath and the fire moving.
And again observe the place where the breath changes direction.
Notice the ever so slight pause at the end of the inhale.
Just before the exhale.
And the pause at the end of the exhale.
Just before the inhale.
Feeling the warmth of the fire.
Watching the flames.
And the moments of stillness in your breath.
In the distance you begin to hear beautiful music.
An even deeper sense of peace.
Feeling your body and mind.
Imagine being perfectly content to be still.
To feel connected to all things.
Connected to the earth.
And to the universe.
As though you were part of the evening sky.
Part of all life in the universe.
Connected to everything and everyone.
Feel that you are whole.
That you are safe.
You are warm.
You are at ease.
When the fire has finished for the evening.
Settle into your warm comfortable bed.
In a happy room.
In the happy house.
Surrounded by nature.
Feeling relaxed and content.
Imagine settling into your bed.
Relaxed in mind and body.
Filled with peacefulness.
Peacefulness settling into every part of your being.
Peacefulness settling into every cell.
Drifting off into a deep,
Peaceful,
Healing sleep.
Imagine the sensations.
Sleeping deeply.
Peacefully.
Deep,
Peaceful sleep.
And allow yourself to simply rest here.
As long as you need.
