First,
Getting comfortable by sitting on the side of your bed.
Taking a few gentle and slow deeper breaths and focus on the in and the out of the breath.
Just getting a sense of how it feels in the body.
Now place your attention in your feet and slowly tensing and curling your toes.
And then letting go.
Repeating this tension up through the calves.
Drawing your attention up through the legs,
Tensing and then letting go.
Up and around the knees and tensing the thighs and the pelvic area.
Tensing and holding and then letting go.
So beginning to roll over into a comfortable lying position on your back and feeling the contact of the back on the bed.
Tensing your shoulders and then releasing.
And then moving up into the neck and the head.
Tensing the facial muscles,
Scrunching up your face and then letting go.
Just noticing how that feels to just lie here,
The breath moving in and out of the body.
And perhaps that sense of letting go on each out breath.
And I wonder if we can imagine lying now in an open canoe on a lake.
Looking up into the sky and feeling the gentle movements of the boat on the water.
Listening to any sounds of birds or water as the water ripples against the boat.
And just staying here for a while,
Letting yourself be supported by the boat and allowing the body to soften and rest.
And as you begin to rest we can repeat these words to ourselves.
No need to think.
No need to think.
No need to think.
No need to think.
