Make yourself comfortable laying on your back or reclining in a chair.
If the room is cool,
Cover up with a blanket so you can stay warm during this experience.
This program is designed to help you relax deeply,
Simply by resting and listening to my guidance for the next 20 minutes.
Let's begin.
Close your eyes and allow your attention to turn inward.
Bring your attention to the breath.
Feel the body begin to relax with each progressive exhalation.
Breathe in fully and exhale with a deep sigh.
And again,
Take a deep full breath in and exhale with a deep sigh and let go even more.
Let go of all thoughts,
Worries and tension.
Give yourself fully to this experience.
Relax,
Trust and let go.
Experience a deep and peaceful state of harmony and balance.
Inhale and stretch your arms as high as you can.
Reach your arms,
Reach as high as you can.
And then as you exhale,
Bring your arms back to rest at your sides.
On your next inhale,
Reach your arms high and stretch your legs to make your whole body as long as you can.
Stretch,
Stretch,
Stretch and then exhale.
Let your muscles relax.
Once more,
Stretch your arms and legs.
Even spread your fingers wide.
Reach and stretch.
Reach as high as you can and then exhale,
Letting go completely.
Feel the energy in your body.
On your next breath,
Soften and relax even more.
Let go.
Throughout this experience,
Remain relaxed and motionless,
Alert and conscious.
Stay in touch with my voice and allow any disturbances,
External or internal,
To draw you deeper into relaxation.
Let your mind merge and melt into the sensations you feel.
Relax into this experience.
Draw up into the deepest state of stillness and peace.
Bring your attention to the flow of your breath.
Feel it move naturally through both nostrils.
Experience the breath as two separate streams flowing in and out of your nose.
Breathe naturally as you observe the two streams of breath moving in and out.
Bring your attention to the breath moving through the right nostril.
Inhale and exhale through the right nostril.
Sense the air passing through the right nostril.
Continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril.
Inhale and exhale through the left nostril.
Sense the air passing through the left nostril.
Continue for the next few breaths.
Now visualize the breath coming in through the left nostril and leaving through the exhale on the right nostril.
Inhale through the right nostril and exhale fully through the left.
Continue this breath.
Inhale in one side.
Exhale through the opposite.
Now breathe normally and witness the breath moving through both nostrils.
Right and left becoming one synchronized unified whole.
Merging into oneness still empty and open.
Enter an effortless state of being.
Let go.
As I name the part of the body,
Let your mind and attention move to that part.
Sense energy following attention,
Bringing healing and balance.
Whole right leg.
Whole right leg.
Whole left leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole right arm.
Whole left arm.
Whole left arm.
Both arms together.
Whole right side of the body.
Whole right side of the body.
Whole left side of the body.
Whole left side of the body.
Both sides of the body together.
Feel the whole body in awareness.
Continuous unbroken awareness of the whole body.
Whole body resting in peaceful,
Balanced awareness.
Surrender the entire weight of the body to gravity.
Feel the whole body heavy.
Sinking down.
Bring awareness to your breath.
Inhale and sense vitality surrounding and permeating the body.
A tingling energy field surrounding every cell.
Whole body breathing.
Drawing in energy with each breath.
Notice the emptiness of the body.
The silence of the mind.
Held in stillness.
Thoughts and images move through without judgment.
Simply witness.
Receive what is exactly as it is.
Unconditioned by past experience.
Remain the neutral observer.
Free to create your experience of life.
Sense yourself as light,
Illuminating and whole.
Whole being,
Luminous,
Radiant,
Shining.
Extending everywhere.
Give yourself permission to enter the deepest level of relaxation.
Dissolve and disappear into stillness.
Merge into the space and be empty.
Let your mind melt into the peaceful stillness.
Let go completely.
Let go completely.
Allow yourself to respond spontaneously and effortlessly to what I say.
I experience a complete state of synergy and balance.
I embrace what is present.
I am completely at peace with myself.
I am completely at peace with myself.
Establish yourself in trust and faith that remains free from any need to be in control.
Feel energy and grace fill you and surround you.
In clarity and harmony,
Keep your heart open to all conditions.
Begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense the body resting and feel the quality of the air as it touches the skin.
Become aware of your body,
Your arms,
Legs,
Torso and head.
Gradually you can begin to move as if you're waking from a restful sleep.
Take your time.
Maybe wiggle your arms and legs and stretch.
Fingers and toes.
When you're ready,
You can cover your eyes with your palms and fingers and then begin to spread the fingers open slowly to allow the light in.
Now you can gradually open your eyes.
The experience is now complete.
