Hello,
Let's begin by listening to the sound of the bell,
Seeing if we can focus all of our attention to one thing and one thing only,
And that's the sound of the bell.
When we can no longer hear the sound,
Gently bring your hands to your heart.
Here we go.
Now slowly allow yourself to lie down.
Finding a place where you can be relaxed and supported.
Once you're there,
If it's comfortable for you,
Go ahead and close your eyes.
And if that doesn't feel comfortable,
You can leave them open,
But just allow them to be soft and relaxed.
And so lying here,
Let's start together by taking three deep breaths.
Breathing in through the nose and letting go through the mouth.
Breathing in through the nose and letting go through the mouth.
Let's take one more.
Breathing in and breathing out.
And as we allow our bodies to rest against the support beneath them,
We're going to start by imagining a bright shining flashlight and see if we can use this to help us relax our bodies from the top of the head all the way down to the tips of the toes.
So starting here,
Take a breath in and see if you can picture in your mind's eye a bright shining light.
And imagine that light shining directly upon your head,
The top of your head,
Your forehead,
Your eyes,
Your nose,
Your mouth,
All the areas of the face and the head.
Seeing if you can breathe in here and breathe out.
And then allowing that bright shining light to move down towards the neck and the throat.
Seeing if you can bring all of your attention here and breathing in and breathing out.
Now taking that bright shining light and moving it down across the shoulders.
Noticing if you're tight,
If your shoulders are tense,
See if you can soften and relax the shoulders as this light shines upon them.
Breathing in and breathing out.
Moving all the way down the length of the arms with this light shining on the elbows all the way down to the wrists and across the fingers,
Each one.
Breathing in and breathing out.
Noticing if you're holding any tension or tightness,
See what it would be like if you could relax and let go with the out breath.
And now imagine this bright shining light moving back towards the center of your body near your belly,
Shining its light brightly there.
And again,
Can you breathe in and can you breathe out,
Relaxing with the out breath.
Letting that light shine upon the back and all the bones along the spine.
Notice how they're resting against the support beneath you.
Can you breathe in and relax with the out breath.
Shining that light now down towards the hips.
Breathing in and relaxing and breathing out.
Seeing that bright light now down the legs,
The thighs towards the knees,
Making its way all the way down towards the ankles and across the feet to the toes.
Can you breathe in and breathe out,
Relax and let go of any tension,
Any tightness.
And now see if you can imagine that bright light shining upon your whole body from the very top of your head all the way down through the tips of each toe.
What would it be like if you could breathe in and breathe out,
Relaxed and at ease.
Let's take a few more breaths here.
Really imagining that bright light shining from the top of your head all the way to the toes.
Breathing in and breathing out.
Breathing in and breathing out.
We'll take a couple more breaths here.
Seeing that light continually shining upon you.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
And we'll take another few moments to just allow our bodies to rest just as they are here.
Completely relaxed from the top of the head all the way down to the tips of the toes.
And we're going to listen one more time,
Seeing if we can focus all of our attention again to the sound of the bell.
And when we can no longer hear the sound this time,
We're going to gently give ourselves a hug.
And when you're ready,
You can slowly start to wiggle your toes and your fingers.
And if your eyes are still closed,
Gently blink them open.
And slowly,
With care and love for yourself,
Slowly roll up all the way back up to a seated position.
Thank you for practicing with me today.
