Before we start the practice,
Let's set the attentions to sleep and rest,
And let it go.
I recommend you to turn off the light and find the most comfortable position lying in your bed.
Observe the whole body.
Observe the sensations from your crown to the toes.
Smile in your face.
Feel by smiling.
You can relax two times than before.
Take a very deep inhale through your nose and letting go through your mouth.
Take another deep and long inhale through your nose and letting go completely through your mouth.
Just observe the in and out of the air from the bath nostril.
Effortless breathing.
You don't need to do anything right now.
You just need to observe your breathing.
And try to not move any part of your body anymore.
Observe the abdominal or your stomach movement during the breathing.
Where when you inhale,
The stomach slowly moves in.
When you exhale,
The stomach slowly moves in.
Let the air breathe you.
And letting go,
Let it be.
While bringing your awareness to your third eye,
Between your eyeballs,
And set the attentions or affirmations to sleep,
Letting go,
And let it be.
Let the air breathe you.
Let it be.
Feel the breathe like the water cleans and flows to all parts of your body that I guide you.
You just need to observe the sensations,
Accept,
And letting go.
Be aware and relax your right tongue.
Your right second finger.
Right third finger.
Right fourth finger.
Right fifth finger.
Aware and relax your right palm.
Right forearm.
Right wrist.
Right upper arm.
Right armpit.
Relax your right shoulder.
Relax your right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right fifth toe.
Right sole of the feet.
Right heel.
Right ankle.
Right shin.
Right calf.
Right knee.
Right thigh.
Right buttocks.
Right hip.
Right waist.
Observe the sensation in the whole part of your right body from the right shoulder.
Down,
Down,
Down to the right fingertips.
Down,
Down,
Down to your right toes.
Letting go more.
Be aware and observe your left first finger.
Left second finger.
Left third finger.
Left fourth finger.
Left fifth finger.
Left palm.
Left forearm.
Left wrist.
Left upper arm.
Left armpit.
Left shoulder.
Relax more.
You'll left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left fifth toe.
Left sole of the feet.
Left heel.
Left ankle.
Left shin.
Left calf.
Left knee.
Left thigh.
Left buttock.
Left hip.
And left waist.
Letting go and relax the whole left body from the shoulder.
Malting down,
Down,
Down to the left fingertips.
Down,
Down,
Down to your left toes.
Observe the sensations and letting go the whole spine,
The back of your neck,
Back of your head.
Your crown.
Forehead.
Right eyeball.
Left eyeball.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
The tip of your nose.
Right nostril.
Left nostril.
Your lips.
Chin.
Front of your neck.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Upper stomach.
Your navel.
And feel the flow of relaxation to the whole body,
To the whole body.
Start from your crown,
Melting down to your face.
Letting go.
Letting go your neck.
Shoulder.
Down,
Down,
Down.
Fingertips.
And melting down,
Down,
Down to your toes.
And melting down,
Down,
Down.
