This practice is specifically focused on relaxation,
Rest,
Calm down.
I invite you to practice it before you're going to sleep.
Look for a very comfortable posture,
Lying down,
Close your eyes or simply relax your gaze.
Start by feeling your breath.
Inhale deeply,
Exhale slowly.
With each breath,
Releasing,
Letting go,
Relax.
Continue with the slow deep breath,
Calming your nervous system,
Creating a space of security,
Peace,
Confidence.
And every time your mind is distracted,
Come back with kindness to your breath.
Inhale deeply,
Exhale slowly,
Letting go,
Release,
Relax.
With the next breath,
Feel and soften the micro muscles of your face.
Relax your eyelids,
Release any tension in the jaw.
Now breathe into your shoulders,
Create more space inside and with the exhale,
Relax,
Release.
Free the shoulders from any tension.
Inhale and feel your arms and hands.
Exhale and relax.
Soften your hands inside.
Inhale and when exhale,
Soften them a little more.
With the next breath,
Feel your chest.
Inhale and create a lot of space inside your chest.
And with the exhale,
Relax,
Release completely.
Feel now your abdomen.
Imagine as if it were a balloon inside.
And with the next inhale,
Inflate this balloon.
And with the exhale,
Release the air.
Feel your back.
Inhale and when you exhale,
Completely relax your entire back.
Surrendering yourself to the natural gravity of the Earth.
Release any resistance.
Allow yourself to be supported and accepted by Earth.
Move your attention now to your hips.
Inhale and when you exhale,
Release and relax your butt and hip.
Feel your legs and your feet.
Inhale and when you exhale,
Relax the entire lower part of your butt.
Now expand your attention and feel the whole body.
Inhale and when you exhale,
Relax the whole.
.
.
Inhale and when you exhale,
Relax the whole butt.
Feel the whole body deeply relaxed.
And allow yourself simply rest.
Feeling your body calm,
Quiet.
Feel your breath without trying to change or control.
Letting life unfold through you moment by moment by moment.
And if your mind is distracted,
Come back kindly and relax a little more.
Letting go of any thought,
Worry.
Return to your butt,
To your breath.
Let life be as it is right now.
Nothing to do,
No place to go,
Nothing to change.
Release any control.
Just allow yourself to rest,
Relaxing more.
I wish you very calm and comfortable rest.
Namaste.
