Welcome into the space of peace and relaxation.
I hope you're already in a comfy space lying down on your bed.
Make sure your body is in a really comfortable position.
I invite you to lie down on your back for this practice just to allow every part of your body to relax deeper and deeper.
You can place your arms alongside your body or on your belly.
Close down the eyes and just notice your breath.
Noticing how is your body feeling today.
How are you feeling after each inhale and each exhale.
Just letting your body know that now it's time to rest.
Letting your mind know as well that now it's not time to think about anything that happened today or what will happen tomorrow.
Just being in this space of here and now.
Slowly start to deepen your breath.
Inhale through your nose and exhale fully through your mouth,
Releasing any tension and any heaviness from your body.
Connecting deeper to the surface underneath you.
Feel the surface of your mattress or whatever you're lying down on right now.
Feel the texture of your sheets or your blankets.
Allow yourself to be aware in this space.
Knowing that you can feel safe here,
Grounded and supported.
Inviting more energy of peace,
Healing and deep relaxation.
Now from this space we will connect with our intention for this practice.
It can be just your intention for today or something that you're manifesting lately.
And say your intention starting with the words I am three times.
It can be an easy intention like I am allowing myself to rest now or I am making my dreams come true.
Connect with your inner space and with the next breath totally detach yourself from your intention.
Totally detach yourself from any thoughts,
Any emotions and stay in the space of consciousness.
Observing and enjoying.
Focus your attention now on the top of your head.
Allow a calming and peaceful energy to flow through your head and through your face.
Helping you release any heavy thoughts,
Any tension from the space of your head,
Your mind and leave you totally empty.
Relax your forehead.
Relax your jaw muscles on the left and the right side.
Soften your tongue.
Relax your upper and lower lip.
Allow your eyes to be closed without tensing them.
Relaxing your right ear and the space around your right ear.
Relaxing your left ear and the space around it.
Through this practice really try not to hold on to any tension in your body and be aware even of the smallest parts of your body.
Relaxing your neck.
Place your attention now on the space of your neck from the back.
Soften your neck muscles that are supporting you,
Supporting your neck.
Relax your neck from the front,
From the right and the left side as well.
Notice your right shoulder and with the next exhale relax this shoulder from the front,
The back and the upper part.
Relax your left shoulder from the front,
From the upper and the back part.
Very often we might store some tension in the shoulders due to lots of worry and lots of stress.
Allow your shoulders to be relaxed right now.
Now both of your shoulder blades touching the mattress and connecting deeper and deeper to the earth.
Feel your spine and the muscles on the right and the left side of your spine.
Relaxing any heaviness from your upper back,
Your middle and lower back right now.
Feel a warm and healing energy flowing through your back right now on both sides,
Helping you stay more grounded and connected to the surface underneath you.
Place your attention now to your right hand.
Relax every finger on your right hand.
Relaxing your right wrist,
Your forearm,
Your biceps and tricep muscles.
Feeling a warm and calming sensation in your whole right arm now.
Notice your left hand and relax every finger on your left hand now.
Relax your left wrist as well,
Your left forearm,
The elbow and the upper part of your left arm.
Connect to your heart space.
Notice your chest rising every time you inhale and falling down every time you exhale.
Expand your heart space,
Inviting in more love,
More peace and more freedom.
Feel your chest expanding and releasing any tension from your heart,
Any worry,
Any heaviness,
Any guilt.
Totally forgive yourself and forgive others.
Surrendering to the flow of love within you.
Relaxing and softening your ribs cage.
Relaxing your belly muscles from the upper and lower parts.
Making more space for deep belly breaths and noticing your belly rising every time you inhale and contracting every time you exhale.
Relaxing your right hip and all the muscles surrounding that.
Relaxing your groin space,
Your genitals.
Relaxing your left hip and all the muscles surrounding your left hip now.
Relaxing your right hip and all the muscles surrounding that.
Feel a warming sensation around your hips that is also reaching your glutes muscles.
Soften your left glute muscle,
Allow it to stay connected to the earth and relax your right glute as well,
And feel the grounding sensation.
Feel this calming and warm energy flowing through the back of your right leg now.
Relaxing your right hamstring,
The space underneath your kneecap and your right calf.
Relaxing your right leg from the front as well,
Your thigh,
Your shinbone,
Your knee.
And now feeling this loving energy flowing down towards your right foot.
Relax your ankle,
Relax the upper and the lower part of your right foot and every toe.
Notice your left leg now and allow your left thigh to relax completely from the front and from the back.
Relaxing the space underneath your knee,
Relaxing your calf muscle and from the front,
Your knee and your shinbone and every little part of your left leg now.
Feel even deeper relaxation through your left foot,
Your ankle and every toe on your left foot now,
From the upper and the lower part.
Taking a deep inhale and exhale totally releasing,
Surrendering to this blissful energy of pure divine relaxation in your whole body.
Notice this feeling of warmth that is surrounding you right now.
After relaxing every little part one by one,
Feel the energy of love,
Peace and safety surrounding you from the front like a warm blanket,
Making you feel even more safe and protected in this space.
Staying in the space of consciousness,
Allowing your body to be completely still and your mind to be completely quiet.
Surrender to the healing energy that is flowing everywhere within you and that is surrounding you from all directions and supporting you at every moment of now.
Stay there,
Slowly drifting away to your dreamland,
Staying open and full of unconditional love for yourself and for life that is flowing within you.
I'm wishing you sweet dreams and a peaceful night.
Keep relaxing slowly and gently.
Good night.
