Welcome,
This is Danielle,
And this is a practice of deep relaxation.
It's time for you to relax,
To let go of all your thoughts.
This time is for you to surrender and give yourself the opportunity to rest deeply.
Firstly,
May I suggest that you lie on your back with your palms facing up.
This may feel different to you.
That's because your arms are externally rotated,
Unlike the way most of us move through our day with an internal rotation.
With regular practice,
It will feel normal.
Be patient with yourself.
If you have low back issues,
Place a pillow,
Rolled blanket,
Or a bolster under your knees so that your heels are touching the earth.
Dim the lights.
Cover the eyes.
Or you may want to put this on while you lie down in your bed to go to sleep.
Now we are ready to begin.
If you need to wiggle one more time,
Then do so.
That way,
You can truly relax.
Start by exhaling out of your mouth,
Without force,
Beginning to move your attention to your exhale,
Feeling each exhalation and letting each get a bit longer.
Start to feel your body settling and softening.
Notice the ground beneath you.
Become aware of where your body touches the ground.
Feel the tension starting to fade.
Move your attention to the surface of your body,
The forehead.
Notice the forehead,
Temples,
Cheeks,
And the jaw.
Feel the space above your body.
And as the air passes your body,
The body continues to surrender.
Surrender and let go,
As if your body is like a cloud,
Changing shape.
Feel the relaxation moving into your neck,
Down to the tips of the shoulders,
And begins to trickle into the arms,
The crook of the elbow,
Wrists,
Palms of the hands.
Feel both arms relaxed,
As if they are melding into the earth.
Move your attention to the hips,
Knees,
And heels.
Feel the bones and muscles in your legs,
Drifting to the earth,
Less rigid,
Becoming the earth's roof.
Shift your awareness to your tongue.
Feel the root of the tongue relaxed,
Down in your throat,
A peaceful sensation,
Deep in the throat,
Relaxed.
Imagining tiny water droplets of your white,
Fluffy cloud,
Calming your voice box from fatigue,
Your source of communication becoming recharged.
Moving downwards through your inner landscape,
Noticing the soft undulation as your breath flows with the simplicity,
As if receiving a massage from within.
Soothing the mind and body.
Taking yourself on an inward journey.
Feel your eyes drawn to the center of your being.
Look into your light.
Your ray of sunshine,
The energy from your source,
Beginning to get stronger and brighter.
The heaviness fades,
And the cloud dissipates.
You are pure consciousness.
Rest in your light.
Let your light shine on you.
Love,
Courage,
Positivity,
And receptiveness,
Pure consciousness.
Gazing into your light,
Any distractions you may feel or hear around you,
Allow them to stay off into the distance while you bathe in your light from within.
You may notice the breath pulsating through the body every now and again,
Ensuring that you don't fall asleep.
Body is still,
Quiet,
And in stillness.
Mind is at ease.
As you start to hear my voice once again,
Feel the warmth of your light.
Begin to feel your breath.
Feel the breath flowing in and out.
Feel the edges of the body.
Begin to awaken.
One breath,
One movement,
One breath,
And another movement.
Feel the breath pulsating through the body,
Carrying your gifts as you start to move.
Wrists and ankles,
Maybe stretching the arms overhead.
Breathe into the entire body,
From the toes to the temples,
And back down.
Roll onto your side.
Rest your head on your bottom arm and cover your eyes.
Remind yourself that deep within,
In your pure consciousness,
Is where your dreams and desires reside.
It's where you hold your gifts,
Your love,
Your courage,
Your positivity,
And your receptiveness.
Carry it with you as you move into your day.
Use your hands and push yourself up.
Slow and gentle,
With meaning and purpose.
Find an easy seat that's comfortable for you,
And begin to elongate the spine as if you have a root attached to the sitting bones,
Reaching all the way down into the center of the earth.
And as you press down firmly,
The spine begins to elongate,
Lengthening all the way to the crown of the head,
Reaching upwards towards the sky,
Into the universe.
Bring your hands together in front of the heart.
Let the fingertips touch.
Bow your head.
Thank yourself for your practice and your time that you carved out just for you.
May you be happy,
May you be healthy,
And may you be at peace.
Namaste.
