Please get ready now for relaxation.
Lying flat with the spine straight,
Supporting the head comfortably on a cushion,
And covering yourself with a blanket,
Ensuring that you're comfortable and warm,
And throughout the practice that you will have very little need to make adjustments to your position.
So take a moment to feel your body settle and to feel calmness,
And to bring your mind in and around your breathing.
Before we start the process of relaxation,
Take a deep breath in and sigh the breath out in one long breath.
Repeating that once more,
Breathing in,
Filling the lungs,
Holding it a moment,
And as you sigh the breath out,
Letting go of all tension,
All tightness,
And resistance that may be held within your body.
Be aware of your eyes lightly closed now,
Eyes lightly closed,
And your eyebrows spreading and widening.
Be aware of your eyebrow centre expanding,
And the forehead soft and smooth.
Allow your lower jaw to drop a little,
Part your teeth,
And feel the tip of the tongue resting against the back of the lower front teeth.
Be aware that your lips are soft,
And that there is the beginnings of a smile appearing at the corners of your mouth.
Your whole face radiates an expression now of contentment.
Allow your breathing to continue in that very natural,
Easy rhythm.
You're not forcing the breath to be in any particular way.
Allow yourself to breathe.
And in order to open the door,
Allowing you to venture into the realms of deep relaxation,
Repeat silently to yourself now the affirmation,
I allow myself now to relax and give in.
Once again,
I allow myself now to relax and give in.
It's important to take that intention into your practice.
Feel your shoulders drop now,
Shoulders give in and relax.
Be aware of your upper arms,
Your elbows,
Forearms,
Wrists.
Be aware of your hands and fingers relaxing.
Both arms and your hands and fingers completely give in and relax now.
Be aware of your whole back.
Feel that your back melts into the floor,
And be aware of your shoulder blades.
Shoulder blades relax.
Be aware of your whole spine.
Allow your whole spine to soften and relax.
Be aware of your lower back.
Feel your lower back relaxing now.
Feel that that easy breath streams through your whole back,
Your whole spine.
And now bring your awareness to your chest.
Be aware of your collarbones,
Your rib cage,
Your lungs and your heart.
Feel the light easy breath as it moves in your lungs and chest.
And be aware of the stillness and calmness in your heart.
Allow your whole chest to relax now.
Be aware of your abdominal muscles sinking into the body,
Relaxing,
Unraveling any tension that we so often feel in the abdominal area.
Allow all organs within your body to relax and give in.
Be aware of the whole abdominal area relaxing.
Bring your hips to drop,
Relax your hips.
And feel that ease streaming down into your legs now.
Relax your thigh muscles,
Your knees,
Calf muscles,
Ankles and feet.
Relax right to the tips of your toes now.
Be aware of your whole body,
Your whole body relaxed and calm.
Rest in that calmness now.
Rest in your breath.
Rest in the evenness.
The whole body is relaxed.
Feel the whole body relax.
Feel the calm easy rhythm within your body.
Breathing with awareness once again and listening to sounds within your body and sounds outside of your body.
Be aware of your body lying on the mat and begin to move your fingers and toes a little,
Wrists and ankles.
Emerging from that place of stillness and quietness.
Your body completely relaxed and light.
Breathe deeply now and stretch the arms back over your head.
Stretch and welcome the breath and the vitality that you feel now as you breathe deeply.
And then draw your knees up to your chest,
Hold your knees and rock a little bit from side to side.
As in a gesture of self-nurturing.
The entire practice of deep relaxation is one of self-nurturing.
Nourishing not only the body but the emotions,
The mind and the spirit.
So now when you're ready rolling over onto the side to kneel and stand and stretching up to enjoy that full body stretch.
Hari Om Tat Sat.
Shanti,
Shanti,
Shanti.
Allow me now sing a dandy gift song.
Khait Reddy.
Street Thief.
Conquering the Dark欲.
Jordy parse.
Adlerfriend.
Adlerfriend.
