So lie down comfortably on your back,
Eyes closed if that's comfortable for you,
And arms relaxed by your sides,
Palms upwards,
Feet slightly apart,
Unlocking the tongue and letting go of tension in the jaw,
The arms,
The hips and the legs.
Make a few long exhalations.
With each exhalation letting go and relaxing as the head and body become heavy and sink down into the floor.
Now we come to a phase of rotating the awareness around the body.
When I name a part of the body just hold your awareness there.
Starting with the top of the head,
The left ear,
The right ear,
Both ears together,
The left eye,
The right eye,
Both eyes together,
The throat,
The lips,
The nose,
The forehead,
The back of the head,
The left shoulder,
The left elbow,
The wrist,
And the hand,
The whole left arm,
Back to the throat,
The right shoulder,
The right elbow,
The wrist,
And the hand,
The whole right arm,
Back to the throat again,
The heart,
The upper abdomen,
The navel,
The lower abdomen,
The left hip,
The left knee,
The ankle,
And the foot.
The whole left leg,
And the right hip,
The right knee,
The right ankle,
The right foot,
The whole right leg,
The tip of the spine,
Moving up to the sacrum,
Lower spine,
Mid spine,
Upper spine,
Back of the neck,
Back of the head,
The whole head,
The whole left arm,
The whole right arm,
The whole left leg,
The whole right leg,
Feeling the whole body,
The whole body,
The whole body resting.
And now we come to the phase of awareness of the breath.
So watching the natural rhythm of the breath and the way the body gently moves with the breath.
So we start counting down the breath,
Starting at 21,
Counting on the exhalations.
So 21 as you exhale.
20 as you exhale.
19 as you exhale.
And carry on counting down.
And if you lose count or reach zero,
Just start again at 21.
11 as you exhale.
Officials Carry on counting down.
If you lost count or reached zero,
Just start again at 21.
And then letting go of the awareness of the breath.
And we have come to a phase of feeling opposites in the body.
First see if you can connect to a feeling of heaviness in your left arm.
The arm resting on the floor,
Heavy and relaxed.
And then see if you can find a feeling of lightness in the arm.
As if it could float up completely effortlessly.
Then moving to the right arm.
Feeling the physical arm heavy and relaxed on the floor.
And then connecting to a feeling of lightness in the arm.
Light and effortless.
Then feeling the left leg heavy and relaxed,
Lying on the ground.
And then the left leg light as if it's floating effortlessly.
Then the right leg heavy and relaxed,
Sinking down into the ground.
And then the right leg and a feeling of lightness.
Now connecting to a feeling of heaviness in the whole body.
The whole body heavy and sinking down into the ground.
The whole body profoundly relaxed.
And then connecting to a feeling of lightness in the whole body.
The whole body light and free.
Then letting go.
Of awareness of opposite.
Now to a phase of recalling images.
So recall or imagine the place or a person or an animal that makes you feel safe.
Somewhere or something that makes you feel peaceful and calm.
Or you could just use the space you're in right now.
First connect to the sounds.
What sounds would you hear?
Just let the sounds come to you.
Then the smells.
How does it smell?
And then the feeling of the air on your skin.
The textures of the surfaces around you.
How does it feel?
And what does it look like?
What are the colours around you?
What is the light like?
Just let the images come and go.
And now to a phase of watching the space behind your eyelids.
Maybe you see darkness.
Maybe colours.
Light.
Shapes.
So staying with what's there for a few seconds.
And letting any image dissolve and observing a new image coming.
Or simply staying with the darkness.
And try to observe without judging it as good or bad,
Like or dislike.
They're just images.
Allowing any image to spontaneously arise in the space.
Letting the image arise.
Letting it wash over you.
And then letting it dissolve.
Being in the space.
Observing.
Letting the images come.
And letting the images dissolve.
And observing a new image.
New images coming.
Coming And now.
.
.
Feeling your slow and gentle return.
.
.
Slowly starting to make your way back.
.
.
Listening to the sounds around you.
.
.
Feeling your body.
.
.
And if you like.
.
.
Gently begin to move your hands and feet.
.
.
Take some deep breaths.
.
.
Maybe stretch your arms over your head.
.
.
And maybe yawn.
.
.
And throw your knees up to your chest,
Rock from side to side.
.
.
And when you're ready.
.
.
Roll over onto your side.
.
.
Pause there for a moment.
.
.
And if you like.
.
.
When you're ready.
.
.
Come up to city.
.
.
