It's time to relax now after a long day,
Find yourself a comfortable space.
This meditation can be done sitting down or lying down,
Just make sure to stay present with your awareness and open up to the space of peace,
Adjust your body so it feels really comfortable and doesn't disturb you through the practice,
Close your eyes and connect with your inner space with a few deep breaths,
Remind yourself how it feels to breathe deeply,
Let this breath help you ground down and re-centre and set a clear intention for this practice.
My whole body is relaxing and letting go of all tension.
Softly now bring your awareness to your face now,
Relax your cheeks and your jaw muscles,
Your jaw on the right and left side,
Just soften it.
Open your tongue inside your mouth,
Relax the top and the bottom lip,
Invite more peace into your face,
Into your facial expression,
Relax your eyes and the space behind your eyes and then release all tension from your head,
From your mind,
Letting all thoughts of the day,
Any worry,
Any planning,
Just let go of it,
For now just staying totally present here and now,
Cleansing your mind and your head from any unnecessary heaviness,
Opening the back of your neck,
The back of your shoulders,
The right shoulder blade and the left one,
Your upper back,
Middle back and lower back,
With each breath invite more space there,
Invite more ease.
Then through your right arm,
The upper arm,
The elbow,
The forearm,
The wrist,
The right hand and each finger of your right hand,
Feeling the warm and grounding energy,
Then the left arm,
The upper arm,
The elbow,
The forearm,
Your left wrist and left hand and every finger of your left hand and just relaxing in stillness.
Then both of your arms relaxing,
Your whole back relaxing,
Now the front of your torso,
Feel your chest expanding with every breath you take,
Relaxing as you exhale,
Your ribs and your belly,
Notice the subtle movement of your belly as you inhale and exhale,
Creating more space there from the front and then softening through your hips and your legs,
Being aware of your right leg,
Your right quadricep,
The right knee,
The right shin,
The right calf,
The right ankle and the whole right foot from the bottom and from the top and every toe from your right foot now,
Your whole foot relaxing,
Notice the space from within,
Just notice the space that your right leg takes and then bring your attention to the left leg now,
Your left thigh,
The knee,
Left shin bone and the calf,
The left ankle and the whole left foot and every toe from your left foot now,
Feel the warming sensation all around there.
Now be aware of the space your left leg takes,
Take a deep inhale and on the exhale just totally relax both of your legs,
If they are lying down,
Keep them connected to the surface underneath you,
If you are sitting,
Just keep opening the knees and connecting to the earth through your feet,
Feel the space your whole body is taking now in the room you're in,
Just with the inner awareness,
Observe and be aware,
Feel your whole body totally relaxing now,
Through your whole head and face,
Through your upper body,
Your whole back and front,
Through your glutes and your lower body,
Both of your legs,
Your whole body in stillness,
Your whole body is resting,
There is so much space within,
There is so much space around you,
Stay here now just observing,
Opening to the state of presence,
As your whole body is relaxed,
The mind is becoming calmer as well and as your mind becomes calmer,
You can go deeper into the state of pure awareness,
Stay there,
Connecting and slowly start to deepen your breath more and more,
Let this energy of peace flow through your whole body,
Connecting to this restorative,
Calming space,
And if you are lying down,
Feel free to stay there,
Relaxing even more and maybe getting ready for sleep,
To wind down with this healing energy,
With your whole body prepared to totally rest,
Or if you are sitting,
You can just start moving your toes,
Your fingers,
Connecting back with your environment outside,
Maybe you also wish to lie down,
Get yourself ready for bed or start with your evening wind-down routine,
Whatever you do,
Whatever you choose,
With slowly,
With awareness,
With peace and gratitude.
Thank you so much for connecting today,
Sending you love and blessings.
Namaste.
