We begin this relaxation by lying on the floor or your bed.
Try to become as comfortable as you can.
Bring yourself to a position where you feel you can remain as still as possible.
Try to remain as still as possible so that both the body and the brain can fully release and relax.
Although if any sensations appear and you need to move,
Do this mindfully so that you can remain comfortable.
Become aware of the ground or the bed underneath your body and all the parts of your body that are touching,
Connecting to this surface.
Become aware of the shape your body makes,
The lines of your body.
Become aware of the temperature of your body,
The air around you,
The clothes or the props that are touching you.
Become aware of the natural,
Spontaneous breath that flows within.
A natural and easy breath.
Piece by piece we will wander down the body,
Piece by piece allowing softness to relax and release.
We begin at the crown of the head and the back of the head,
Back of the neck.
The upper back and out across the shoulder blades,
Vertebrae by vertebrae,
Muscle by muscle down your spine.
The armpits,
The sides of your body,
Through your middle back into the lower lumbar.
And our softness to fill the tailbone,
The pelvis,
The butt.
Now through the thighs,
The knees,
The shins and the calves.
Into your ankles,
The tops of your feet,
Your toes.
Become aware of the energy on the soles of your feet,
This tickle of energy.
Become aware of the front of your pelvis,
The lower abdomen,
The belly,
The upper abdomen.
Become aware of your fingertips,
The tops of your hands,
The palms of your hands.
Become aware of the energy on the palms of your hands,
Maybe you feel a tickle of energy here.
Gently rising the wrists and forearms,
The elbows,
The upper arms and into the tops of your shoulders and your collarbones.
Become aware of your ribcage,
Your sternum and now your heart centre.
Become aware of the warmth and energy at your heart centre.
Stay here in the warmth of your heart.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Begin to come back into the awareness of the surface underneath your body.
Tuning into your natural,
Spontaneous breath.
Noticing how this practice has made you feel.
Bring gratitude for creating this time for yourself.
Nourishing both body,
Mind and the soul.
And for tuning into your heart.
As journey go with you into your day or your sleep.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
Be aware of the warmth and energy at your heart centre.
