Good evening,
I'm Filippa.
Thank you for joining me tonight.
We will start by removing that first layer of tension that is still sitting on you.
Take a slow deep breath in,
Feel in your lungs and exhale completely,
Feeling the tension of the day melting away.
Lying down comfortably,
See if you can gently draw in your legs towards your chest.
If not,
Just have your legs relaxed and straight,
And allow your body to gently sway softly from side to side,
Letting any movement from your hips,
Your legs or head fall naturally.
You can return to your neutral position now.
Give your hands a gentle shake.
Let them fall and rest now.
Do the same with your legs and feet.
Give them a gentle shake and let them fall and rest.
Inhale,
Feel your chest and belly expand.
Exhale with a soft yawn and a stretch whenever it feels good.
The body stores so much of our tensions and it's important to take time to fully relax physically.
Settle back onto the mattress now and take some time to find a relaxing and comfortable position.
You will go through your physical body and become aware of any sensations and discomfort that you may be feeling and allow their natural and easy release.
Allow your body to sink down feeling supported and more relaxed.
And close your eyes if you haven't done so yet.
Let's begin with your face.
Try to notice any micro-tensions stored in the areas.
Check for tension on your eyebrows and forehead.
Notice how your eyes,
Nose and sinuses feel like.
Bring your attention to your cheekbones,
To your lips,
To your jaw and your chin.
And pay attention to the ears now.
Do they feel cold or warm?
Are there any inner background noises?
Keeping your eyes closed,
Look up as if you could see the crown of your head.
Let the neck follow the motion.
And return to neutral position.
Notice how it melted away the tension on your forehead and in your eyes.
Now squint the eyes shut for 3,
2,
1 and release.
Lift your eyebrows for 3,
2,
1 and release.
Move your nose,
Using your lips to move it upwards and to one side and to the other.
And allow your cheekbones to move along.
And relax.
Purse your lips.
Hold it for 2,
1 and release.
Now gently press your lips together as if you were to give a kiss.
And relax.
Draw a soft smile.
Hold it for 2,
1 and let it dissolve gently.
Let's also release the ears and chin and remove the tension in your jaw.
So open your mouth wide for 2,
1 and close.
Consciously,
Unclench your jaw now.
And on your next inhale,
Focus on your head,
The crown,
The sides,
The back of your head.
How does it feel like?
Heavy and tense or rather heavy and relaxed?
Feel the physical sensations and let any important thoughts be kept stored until tomorrow morning.
And consciously send away those thoughts that are not helpful nor important or negative.
Breathe in deeply and feel the air moving up towards your whole head.
And wash it all away that is troubling you as it all leaves through your exhale now.
Let's do it again.
Breathe in deeply and feel the air moving up towards your whole head.
And wash it all away that is troubling you as it all leaves through your exhale now.
Last one.
Breathe in deeply and feel the air moving up towards your head.
And wash it all away that is troubling you as it leaves through your exhale now.
Take a deep inhalation and exhale any remaining tension from your head and face.
Let it yawn out if it feels right for you.
Bringing your attention to your throat now,
Stay a moment in this area and observe what comes through for you.
As you feel the air passing through with your natural breathing,
Notice how it feels.
Notice if your throat feels rough or smooth internally.
Notice if it feels as if it is blocked or as if there's something lodged there that is just annoying under certain circumstances.
Just allow anything to come up.
Without placing any judgements or reasons.
Allow this moment of communication between you and your body to flow naturally.
Do you need to relax tension on your throat?
Do you need to remove a roughness or uncomfortable feeling?
Do you need to remove a lump?
Consciously ask what you wish your next breathing cycle to do for your throat.
Keep your awareness focused on those intentions and when you are ready just breathe in deeply.
Hold it for 3,
2,
1 and let it go.
Let's do this two more times,
Keeping your awareness on your intentions as before.
Breathe in as deeply as you can.
Hold the air for 3,
2,
1 and exhale.
Last one,
Take a big inhale.
Hold it for 3,
2,
1 and completely exhale.
On your next inhale bring your attention to your chest,
To your heart and to your arms and hands.
Notice how each area is feeling.
What areas seem to be more uncomfortable or uneasy that you hadn't noticed before perhaps?
Can you feel your heartbeat?
Do you feel easiness in your breathing?
Are your arms fully relaxed,
Resting comfortably?
As you inhale now feel the air filling in your chest,
Spreading through your arms and reaching your hands and let any uncomfortable sensations go with your exhale.
And feel the chest sink down in relaxation and your arms comfortably heavier.
Let's get any remaining uneasiness and tension out of your chest and extended areas.
Inhale deeply and allow the chest and belly to easily follow.
Exhale,
Hold it for 2,
1 and let it all out.
Once more,
Inhale deeply and hold it for 3,
2,
1 and exhale completely.
Continue breathing in to these areas and allow the energies to move and release all that's weighing them down on your exhale.
When you are ready take a deep breath in.
And as you exhale,
Bring your attention to your upper back,
Paying attention to your shoulders and to your neck.
Let go of any tension in those areas by simply breathing in deeply,
Feeling the air speed through your upper back and shoulders and neck.
Feeling the tension being released as you breathe it all out.
And again,
Breathing deeply into the areas and allow any remaining tensions to be washed away with the air that you breathe out.
Let's take some time to take special care of a very important region in your belly,
Your solar plexus.
On your next inhale,
Bring your focus to the solar plexus and to the gut organs in the region.
Be aware of any sensations that arise when you are present with your solar plexus.
The solar plexus,
Also called the celiac plexus,
Includes several smaller nerve plexuses such as the gastric plexus,
The hepatic plexus.
So when you tune in to what's happening on your solar plexus,
You are receiving information from several organs.
Allow any information to surface without any labelings or judgments,
Whether it makes sense,
Whether it is correct or incorrect.
Simply be with it and observe what comes through.
On your next inhale,
Feel the new energy reaching your solar plexus region.
As you exhale,
Just let the energy go without any resistance.
Let's repeat this conscious breathing.
Very consciously allow the air you breathe in to reach your solar plexus region.
Stay with it.
Simply observe the sensations as you breathe out and let anything that has to go to simply go with the release of the breathing.
Once more,
Feel the air that you take in reach your solar plexus.
Let it be there and move the energies around and allow the full release of what does not serve that region anymore to be expelled on your breath out.
On your own rhythm,
Continue this conscious breathing and allowing the energies to move on your solar plexus region for the next few moments.
Bring your awareness to your mid-back.
Observe how that area of your back feels.
Is it tense?
Are there points of slight discomfort?
Consciously breathing deeply,
Focusing the energy that comes through the air to go to your mid-back.
And as you exhale,
Let any tension or pain go away with the air.
Once more,
Take a nice deep breath in,
Focus that energy into your mid-back region and feel all the tension and discomfort leave through the air as you exhale.
On your next inhale,
Bring your attention to your abdomen and sacral area.
These areas can carry so much of our worries and stress.
It is important to consciously release any energies that may be causing uneasiness in the gut and discomfort in the sacral area.
So listen for anything that your body may want to tell you now.
Pay attention to what your body may be showing you now.
Without expectations,
Without judgements,
Without trying to analyse anything.
Take a deep breath in and hold it for 3,
2,
1 and release.
On your next breath in,
Feel the healing of your belly and sacral region happening just by allowing the flow of energies and feeling the release what is upsetting those areas to be fully expelled as you exhale.
On your next breath in,
Feel the healing of your belly and sacral region just by allowing the flow of energies and feel the release of what is upsetting those areas as it is fully expelled as you exhale.
On your next breath in,
Feel the healing of your belly and sacral region happening Take another deep breath in and feel how the energies move in your belly and sacral region,
Finding their own balance again and release anything bothering it through your exhale.
One last deep breath in and feel how the energies move in your sacral and in your belly and how it gets healed and balanced again as what is bothering or upsetting them is completely released on your exhale.
Take a nice deep breath in and as you exhale,
Focus on your hips,
On your lower back and on your pelvis area.
Stay with any sensations in those areas,
Just observing and noticing them.
They can carry so much emotional energy but sometimes we just have to be present and allow the energies to move in order to feel lighter.
As you breathe in deeply now,
Notice how your hips are enveloped in a warming and gentle energy and notice how any uncomfortable sensations in the hips are gone as easily as you breathe out.
As you inhale deeply again,
Feel a supporting energy surrounding your entire lower back and pelvis.
Allow any stored emotions to flow away with the exhale.
As you breathe in once more,
Feel a healing energy moving all around your hips,
All around your lower back,
All around your pelvis,
Removing anything left that was causing discomfort as you breathe out.
When you are ready,
Take a deep inhale and draw your attention to your legs.
Does one feel heavier or more uncomfortable than the other?
Does any particular area of your legs feel more tense and unwell?
Notice your calves,
Your knees,
Your hamstrings,
Your glutes.
Breathing deeply and feel a comforting energy spreading through your entire legs.
And as you exhale,
Feel any discomfort in the legs going away.
Breathing deeply again and feel once more the legs being filled with a comforting and healing energy and exhale allowing the release of what was weighing them down.
Finally,
Let's focus on the feet,
Drawing your attention to how they feel.
Notice if there's one that feels more discomfort than the other.
Is there any particular part that feels worse?
Notice your toes,
The soles,
The heels,
The upper region,
The ankles.
Take a deep breath in and feel the air flowing from the lungs into the bloodstream,
Quickly reaching the feet and bathing them in a healing energy.
And exhale,
Feeling the air and take with it any discomfort that was stored in the feet.
As you return to your natural rhythm,
Take a moment to feel if there are any tensions and energy still stored in any part of the body.
If so,
Breathe deeply into the area and just let it all out with the air that you exhale.
Now that your body is well relaxed,
Let us embark on a gentle journey.
The night sky is stretching infinitely above you.
A tapestry of countless stars shimmering with quiet brilliance.
Feel the comfortably cool,
Velvety darkness wrapping around you like a soft blanket.
As you breathe in,
Draw in a thread of silvery starlight.
Let this starlight travel down your throat,
Into your chest,
Feeling every cell with calm.
As you breathe out gently,
Release any lingering tensions as clouds start drifting away.
With each breath,
Feel yourself become lighter,
As if you could float upward,
Supported by the night sky itself.
And a soft,
Fluffy cloud forms beneath you,
Ready to carry you onward.
Feel the cloud's gentle cushion supporting your entire body.
A gentle breeze nudges the cloud forward.
You glide effortlessly,
The world below becoming a watercolor painting.
Inhale gently,
Sensing the cloud's cool moisture entering your lungs.
Exhale,
Letting any heaviness dissolve into the vapor.
The cloud begins to descend slowly,
Guiding you toward a place of deep serenity.
A forest awaiting ahead.
As the cloud lowers,
The outlines of towering trees emerge,
Bathed in golden light.
As you arrive,
You gently step out of the cloud onto a carpet of soft moss.
The earth beneath feels springy,
Alive with subtle pulses of energy.
Notice the scent of pine and damp earth,
The distant song of birds,
And the gentle rustle of leaves as the breeze passes.
Inhale,
Drawing the forest's fresh aroma deep into your lungs.
Exhale,
Sending gratitude outward to the trees.
And as you walk with each step,
You feel the ground supporting you,
Grounding your energy into the living world around you.
A clearing opens,
Illuminated by a crystal clear pond.
Notice the water's mirror-like quality,
Reflecting the sky,
The trees.
Place your hands gently on the water's edge.
Feel the cool,
Soothing ripple travel of your arms into your heart.
Allow a soft,
Turquoise light to rise from the pond,
Entering through the crown of your head,
Flowing down your spine,
Healing every cell with healing energy.
The light expands,
Guiding you inward to a secret garden within your heart.
And you step into that secret garden,
As you see yourself stepping through the water's surface into a radiant garden that blossoms inside your chest.
Breathe in,
Drawing nourishment from the garden.
Exhale,
Releasing any doubts or blockages that might hinder its growth,
Which is your growth.
And you become aware of a gentle presence.
You feel that it's some form of wise guide,
Who has come to offer you support and uplifting messages.
Perhaps a trusted mentor,
Perhaps a guide,
Perhaps an annual spirit,
And perhaps a version of yourself.
This wise presence speaks softly.
Trust the flow of compassion within you and let it illuminate the paths of those you touch.
Absorb these words,
Feeling them settle like warm sunlight on your skin.
And this guide steps back and starts going away.
And you begin your gentle return.
You retrace your steps back through the pond,
Feeling the turquoise light receding,
Leaving behind a lingering sense of calm.
You walk backwards through the forest,
Each leaf whispering gratitude for your visit.
You climb back onto the soft clouds and you feel its gentle lift as you ascend toward the starlit sky.
You settle once more among the stars,
Cradled by the night's quiet embrace.
And you gently bring awareness to your body.
And you notice how relaxed it is feeling and how heavily supported it is.
Feeling your body heavily relaxed,
Ready for the night.
And you stay with this feeling throughout the night.
Lullabying you into a deep restorative sleep.
