Settle comfortably.
Are you sitting on a floor?
On a chair?
Lying on the bed?
Follow your breath.
Notice the natural flow of the breath.
How it expands your body,
Your ribcage,
Your mind.
Allow it to flow through your body.
Relax your facial muscles.
Relax your scalp.
Wherever there is hair or there was hair,
Imagine how the skin releases.
The space between your eyes becomes soft.
All over your forehead,
On your temples,
Under your eyes,
Your eyelids,
And in the corners of your eyes.
The inner and the outer corners of your eyes.
Relax the skin under your eyebrows.
And under your eyelashes.
In case your eyes are closed.
Make the contact between the upper and the lower eyelid soft.
Just as a gentle encounter.
A gentle handshake.
In case your eyes are open.
Relax the gaze and the eyeballs.
Do not fixate on anything in front of you,
Ahead of you.
Just relax the gaze and the space in front of your eyes.
Relax the skin over your nose.
And your nostrils.
Feel how the breath comes in and out.
The skin between your nose and your upper lip.
And all around your mouth.
And then your lips and the corners of your lips.
Release the tension,
Eventual tension in the corners of your mouth.
Your cheeks.
And the inside of your ears,
Around your ears,
Behind your ears.
And then release your tongue,
Allow it to lie inside of your mouth.
Very softly.
Touching your lower palate.
Relax the root of the tongue inside of your throat.
And then relax the inner organs inside of your head.
The front brain,
The back brain.
Allow the eyeballs to relax.
And almost like a drop with the back of the head,
Head down.
Relax the jaw and the sides of the neck.
The back of the neck is long,
Very long.
The ears move upwards,
Away from the shoulders.
The shoulders can release.
Allow the gravity to pull them down toward the floor.
The fontanelle,
The crown of your head goes up toward the sky.
You feel a slight stretch in the sides of your neck.
Yet there is no tension in the jaw,
Inside of your mouth.
Inside of your head.
Inside of your eyes.
