Lie down comfortably.
Close your eyes.
Feel into your body from the inside.
Feel its shape,
Weight and position.
Feel the space around your body.
Feel how the ground,
Bed or floor is supporting you fully.
Feel the touch of the skin on the cloth and the gentle pressure of gravity.
It gives you stability,
Safety.
It almost feels like you are being gently embraced.
If there are any adjustments you need to make to your body so that you are more comfortable and at ease,
Then do it now.
Now scan the environment for sounds you can hear.
There is no need to analyze them or follow them.
Simply allow the perception of sounds to occur and let yourself be a witness to them.
Relax in this state of pure receptivity.
Now observe your mind.
Be aware of the thoughts,
Feelings,
Memories and images that are spontaneously occurring in your mind right now.
Let it all happen by itself.
Let it all follow its own course.
Let all your thoughts come and go freely.
Have no interest in them.
You can allow yourself to let go of everything that happened today.
These thoughts don't need you anymore.
Your day doesn't need you anymore.
You can be here.
In this moment everything is well and safe.
There is nothing to solve,
Nothing to worry about,
Nothing to understand,
Nothing to run after,
Nothing to run away from.
Allow thoughts and worries to drift away now.
Allow all your tension to drift away now.
You don't need this right now.
Now become aware of the toes of your right foot,
Then the sole of your right foot,
Top of the foot,
Heel,
Ankle,
Lower leg,
Right knee,
Upper leg,
Right buttock,
The whole right leg,
Relaxed,
Released.
Now bring your awareness to the toes of the left foot,
The sole of the left foot,
Top of the foot,
Heel,
Ankle,
Lower leg,
Knee,
Upper leg,
Left buttock,
The whole left leg,
Heel,
Ankle,
Knee,
Upper leg,
Knee,
Upper leg,
Heel,
Ankle,
Knee,
Upper leg,
Heel,
Aware of your pelvis and all its inner muscles.
Right side of the chest,
Left side of the chest,
Right side of the torso,
Left side of the torso,
Lower back,
Mid back,
Upper back,
Your whole torso.
Relaxed,
Released.
Bring your awareness to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Armpit,
The whole right arm.
Relaxed,
Released.
Now bring your awareness to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Armpit.
The whole left arm,
Relaxed,
Released.
Now move your awareness to your neck,
Throat,
Scalp,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right nostril,
Left nostril,
Left entire nose,
Right cheekbone,
Left cheekbone,
Right ear,
Left ear,
Upper lip,
Lower lip,
Jaw,
Teeth,
Gums,
Tongue.
Become aware of your whole body,
Whole body,
Whole body.
Let your muscles fully relax.
Let your skin fully relax.
Your veins,
Your nerves,
Your bones.
Release it all.
Allow yourself to fully decompress.
And then release a little deeper,
A little deeper.
Release so much that there's nothing else left to release.
Release everything.
Feel the whole body as one.
All sensations mixed as one single thing.
Surrender yourself to this moment.
Surrender yourself to your bed,
Like an ice cube melting inside warm water.
Now bring your awareness to the natural flow of your breathing.
Notice it as it is,
Without any intention of changing it.
Now start counting back at each exhalation from 10 to 1.
With each breath,
You let go more and more.
Now let go of the breathing.
Your body is fully relaxed.
Your breathing is calm,
Soft and deep.
Enjoy this feeling of rest.
Enjoy the peace and release of letting go.
Feel the pleasure of this surrender.
Feel that you're floating through space,
Becoming one with space.
This space is dark and still,
But it's a pleasant darkness and stillness.
It invites you to let go.
Feel your whole body releasing even more and your mind releasing completely,
Opening up,
Becoming warm.
Feel the pleasure in opening up and releasing.
Feel the pleasure in letting go.
Use yourself in that pleasure.
Use yourself full permission to let go,
To forget,
To fall into the depths of relaxation and stillness.
