Come into a comfortable seated position or lie down in a way that you feel supported and warm.
Release any expectation of how quickly your body needs to relax and release the need to force or control anything at all now.
Simply allow the body to relax in the way that it will and pay attention to my voice.
If your mind wanders,
Bring it back.
Notice the breath now flowing in and flowing out.
Without judging the breath or modifying the breath in any way,
Simply notice.
Notice how it feels to be in the position that your body is in and make any adjustments that you need to feel more comfortable.
Set the intention now to allow the body to relax,
To allow tension to melt away,
To allow the mind to quiet,
To allow the heart to soften,
And the breath flows in and the breath flows out.
Bring your awareness to the forehead.
Invite the forehead to relax.
Imagine any wrinkles that are in the forehead from tension can melt.
Invite all the muscles of the face to relax.
There's no expression that you need to hold right now.
There's nothing you need to look at or observe.
Allow all expression to melt from the face.
Notice how the eyes feel relaxed while the eyelids are closed.
Invite the jaw to relax.
Invite relaxation to flow down the neck and into the shoulders,
Making any small movements you need to if you want with the head back and forth in a no position,
Right to left,
Very gently if that will help loosen up the neck and the shoulders.
Then return to stillness and invite the shoulders to relax.
Invite the arms to relax and the wrists and the fingers and the hands to relax.
Invite the arms to relax and the wrists and the fingers and the hands.
Notice how it feels to not have to do anything now.
The body can relax.
Invite any tension in the chest to melt front and back.
Invite relaxation down into the torso,
The low back and the belly,
The low back and the belly,
And the breath flows in and out as you invite relaxation down the legs,
The calves,
The heels and the feet and the toes,
And the breath flows in and out.
Scan the body and notice if there's any tension anywhere,
And as you bring your awareness to that spot,
Invite the tension to release by releasing any resistance you have,
Any judgment you have around this tension.
Hold the belief that it can let go as you breathe in and breathe out.
On the next inhale,
Imagine sending healing energy to that tense spot.
On the exhale,
Imagine exhaling anything you no longer need to be holding tightly onto.
On the next few inhales,
The same thing.
Inhale and imagine you're sending healing energy to a tight spot in the body,
And with the exhale,
Imagine exhaling what you don't need to be holding onto.
For a few more breaths at your own pace,
Continue to relax the muscles of the body,
Simply allowing the space for the muscles to relax,
Remembering there's nothing you need to do now,
There's nowhere else you need to be.
Invite a sense of warmth and comfort into the body.
The body is warm enough.
The body is safe and supported.
The body can relax.
Scan the body again and notice if there's tension anywhere.
And again,
As we did earlier,
Take a few deep breaths and imagine sending healing energy to that tight spot.
On the inhale,
And on the exhale,
Imagine releasing anything you no longer need to hold on to.
And do that for a few breaths at your own pace.
And now take a moment,
And if there's anything in your life that you want to celebrate the completion of,
That it has come to fruition,
Perhaps a big project or a big decision or a milestone,
It could be something you're happy about that is complete,
It could be something that causes you some suffering that it's complete for some reason or another,
But it is complete.
So honoring the completion of something that it is time to release and let go of.
And as we release and let go of the grip that we had on this project or circumstance,
We can be grateful for the lessons that we learned and open ourselves up to the next adventure.
So right now contemplating what has come to fruition,
What is complete,
Honoring what it brought to life,
And allowing it to be on its way now.
As you gently breathe in and breathe out,
Allow that letting go to help the body relax even more.
Feel how the body feels now being supported.
And prepare to end this relaxing meditation by taking a nice deep inhale through the nose and a long exhale through the mouth.
If you're headed to sleep now,
Move slowly towards sleep.
And if you'll be heading back into the day,
Allow yourself a few moments to slowly get up and slowly move into the next part of your day.
