Welcome to Heartfulness Relaxation.
Sit comfortably in a place where you can relax without noise or distractions.
Place your phone in silent mode and turn off your other devices.
Now close your eyes very softly.
We'll begin with the toes.
Wiggle your toes and just feel them relax.
Relax your ankles and feet.
Feel energy move up from the earth.
Up your feet to your knees,
Relaxing your legs.
Relax your thighs.
Feel the energy moving up your legs,
Completely relaxing them.
Now take a deep breath.
Breathe in deeply and exhale very slowly.
Relax your hips,
Your stomach,
And waist.
Relax your hips,
Your stomach,
And waist.
Now feel this energy relaxing your back.
From the top to the bottom,
Your entire back is completely relaxed.
Now relax your chest and shoulders.
Feel any tension,
Simply melt away.
Relax your upper arms.
Relax each muscle in your forearms and your hands,
Right up to your fingertips.
Now bring your attention to the neck muscles.
Let your neck relax.
Move your awareness up to your face,
Relaxing the jaw and mouth.
Relax your nose,
Your eyes,
And relax all the facial muscles,
All the way to the top of your head.
Feel how your whole body is now completely relaxed.
Now move your attention to your heart.
Just let your thought rest there for a while.
Feel yourself immersed in the love and light in your heart.
Remain quiet and still,
And slowly become absorbed in yourself.
Remain absorbed for as long as you want,
Until you feel ready to come out.
