Get your body into a comfortable position,
Preferably laying down either on the floor or in your bed.
Wherever you are,
Make yourself cozy.
Maybe putting on socks or covering your body with a blanket.
Make any adjustments here before you find stillness.
Once you are comfortable laying down,
Walk your shoulder blades underneath you just slightly.
Feel a small lift through your chest and your collarbone.
Make any more adjustments or last wiggles before settling your body in to this moment,
This space.
Draw your awareness now to your breath.
Without too much effort,
Make your breaths a little bit longer,
A little bit smoother.
There's no real magic to bringing your awareness to your breath,
Besides that it's a window into what's happening right now,
In this moment.
Those thoughts come and go as they naturally do.
Focusing our attention back to our breath brings us back into this present moment.
Nothing to do,
Nowhere to go.
Just feeling grateful that you've carved out this time to give yourself peace and relaxation,
Even if it's just for a few moments.
Continue to take nice,
Slow,
Deep breaths.
As you listen to my voice,
We bring our awareness through our whole body,
Bringing relaxation to every cell.
First,
Bring your awareness to your scalp,
Top of your head,
Sides of your head,
Back of your head.
Become aware of each strand of hair and where it articulates with the skin on your scalp.
Imagine each and every hair becoming more relaxed on the top of your head.
Bring your awareness to your ears.
Let them feel soft,
Relaxed.
Awareness comes to your forehead,
Your eyebrows,
And your eyeballs in their sockets,
Becoming heavy and relaxed.
Relax your nose,
Your cheeks,
Your jaw.
Relax the tongue from the roof of your mouth.
Relax all of the muscles of your face and your head,
Bringing your awareness down your neck to the chest and the collarbones,
Your shoulder girdle.
Let those bones be heavy and relaxed.
Then bring your awareness down your arms to each of your elbows.
Let them feel heavy and relaxed.
Awareness slides down your forearms to your wrists,
To your palms,
To your thumbs,
To your first finger,
Second finger,
Ring fingers,
And pinky fingers.
All of the muscles and the bones of your hands are totally relaxed.
Bringing your awareness now back to your chest and your heart,
Feeling grateful for its continued beating,
Life-sustaining.
You can just relax while it does its thing.
Bring your awareness down your torso to all your internal organs,
Your digestive organs,
Your lungs.
Let them be soft and melty and relaxed.
Take your awareness and just paint it down your spine from top to bottom,
Imagining each vertebrae becoming a little heavier and more relaxed.
Imagine your hips,
The front of your hips,
The sides of your hips,
And the back.
You're totally heavy and relaxed.
Awareness comes down your legs,
Down your thighs,
To your knees,
Which are still and heavy and relaxed.
Awareness slides down your shins,
Your calves,
To your ankles,
Just naturally splayed out to each side,
Totally relaxed.
Imagine all of the muscles and bones of your feet completely relaxed.
Bring your awareness to your big toes,
Your second toes,
Third toes,
Fourth toes,
And your pinky toes.
Now your entire body can rest in this open,
Spacious stillness and relaxation.
Allow your breath on the inhale to touch each part of your body from the inside out.
Imagine as if your body itself is being breathed.
Your awareness can come now to your entire body as it rides the waves.
Your breath,
Natural rhythm,
It is uniquely yours.
Take one more breath here,
Emptying your lungs all the way,
Then inhaling,
Filling up all the way.
With an audible sigh,
Let it go.
Peace be with you.
