Find yourself a quiet place to sit.
Make sure that your phone is turned off.
Maybe even dim the lights.
Make this be your time.
A time for total relaxation and inner stillness.
Take a moment just to make sure that you're warm enough.
That you're comfortable.
Let your hands either rest on your belly or along the length of the body.
And close your eyes.
Take a long,
Slow,
Deep inhalation.
Just hold it for a moment.
And then slowly exhale.
Allow any tension to melt away.
As you gradually relax more and more deeply with each breath.
So let's do that again.
Taking another long,
Slow,
Deep inhalation.
Hold it.
And then exhale completely.
Letting your lungs empty completely.
And one more time.
Take a long,
Deep,
Slow inhalation.
Hold it just for a moment.
And then let it go completely.
You can already feel yourself drifting into a deep state of relaxation.
So just continue to breathe slowly here,
Very gently.
Watching the belly rise and fall with each inhale and exhale.
Notice that there's no beginning or end to your breath.
Just a constant ebb and flow.
Continue to breathe slowly and gently.
As you start to bring your awareness to the top of your head.
Let your cheeks soften.
Allow your jaw to soften.
And just let go of any tension that you might be holding onto.
And feel this very peaceful feeling of relaxation settle into your face.
Now allow this peaceful feeling to flow down into your neck.
Feel it loosening every muscle and every fiber.
With each breath that you take in,
Allow this relaxing feeling to become deeper and warmer.
Allow it to work its way deep into the muscles of your shoulders.
Just soothing them,
Releasing them.
This peaceful feeling starts to flow down from your shoulders and into your upper arms.
Loosening the muscles,
Relaxing them.
And now it flows into your forearms.
Into your hands,
Relaxing and soothing them.
All the way down to the tips of your fingers.
And notice that as your body starts to relax more and more,
Your mind is also relaxing.
Your thoughts seem to be lighter.
And just allow yourself to slip further and further into this state of stillness and relaxation.
Bring your awareness now to your chest.
Feel all the muscles and tightness of your chest.
Just relax,
Release.
That awareness will come into your stomach in any knots or tightness,
Any tension that you're feeling.
Just let it go.
Let it become soft and relaxed.
Just notice how this entire area of your body is gently rising and falling as you inhale and exhale.
And this peaceful sensation continues to flow throughout the whole upper body.
Soothing every muscle,
Relaxing every organ.
And turn your attention now to your upper back.
And feel that relaxation sensation flow from the upper back to the middle back to your lower back.
Your whole spine is resting on your mat on the earth.
As you sink deeper and deeper into your state of relaxation.
And as your body starts to relax more and more,
Just feel every muscle relax and unwind as well.
Allow the entire upper body to become loose and limp and relaxed.
And take that awareness of relaxation to your hips.
Allow them to relax as this peaceful feeling starts to work its way through your lower body.
Relaxing your buttocks,
The backs of your thighs,
The fronts of the thighs.
All those large,
Strong muscle groups are becoming looser and more relaxed.
Let those soothing feelings of relaxation come down into your knees and the backs of the knees.
Into your shins and calves,
The ankles,
The tops and the bottoms of the feet,
All the way down to your toes.
Just allow your entire lower body to relax completely.
Allow any remaining tension from anywhere in your body to just flow out through the tips of your toes.
Allow yourself to be comfortable,
Peaceful and relaxed.
Taking yourself into an inner journey,
A beautiful journey to a place of just deep inner stillness.
Relaxing your buttocks,
The backs of your thighs,
The backs of your knees.
Relaxing your buttocks,
The backs of your thighs,
The backs of your knees.
Relaxing your buttocks,
The backs of your knees.
Relaxing your buttocks,
The backs of your knees.
Relaxing your buttocks,
The backs of your knees.
Relaxing your buttocks,
The backs of your knees.
