Presence Academy.
Guided body relaxation.
Please find a quiet,
Uninterrupted,
Comfortable place where you can lie flat on the floor and deeply relax.
Go ahead and lay down on your back with your body straight,
Legs comfortably spread a bit,
And your arms by your side with palms facing up.
Adjust everything so you can allow your body to deeply and completely relax.
Each time you do this practice,
You're training your attention to focus,
Becoming more aware of your body,
And creating a new baseline of greater embodied relaxation and open awareness.
You can allow your attention to be gentle,
Curious,
And compassionate.
So let's begin by closing your eyes and directing your attention to your breath,
Effortlessly allowing each inhale and exhale to become deeper and more relaxed.
Inhaling and exhaling.
As you're scanning your body and progressively relaxing more and more,
This process will happen naturally.
Your body effortlessly lying still,
Motionless,
And peaceful to naturally begin to quiet your beautiful mind vast and open like the spacious sky,
Releasing the concerns of the day,
Allowing them to float away like passing clouds.
Wandering attention to be allowed to gently return.
Thoughts may come and go,
Arising and falling away,
Empty upon arising,
Inhaling and exhaling,
Belly rising and belly falling like a gentle wave,
Diaphragm rising and falling.
With each cycle of breath,
More and more easily an air enters your lungs as your breathing becomes deeper and effortlessly more relaxed.
Allowing your body to deeply rest,
Feel grounded,
And be fully supported,
Developing the falling,
Relaxing,
Allowing,
And melting a feeling of deep relaxation in the body,
From the top of your head to the soles of your feet.
Simply feeling,
Sensing,
And allowing relaxation.
Listening and resting as awareness.
Allow your attention to stay and following the sound of my voice.
Your breath continues to soften,
Deepen,
And become automatically effortless.
Muscles relaxing,
And with each exhale,
Gently softening and releasing tension in the whole body,
Relaxing deeper and deeper.
From awareness,
Sensing your whole body,
Allowing complete relaxation and stillness.
Your body might even feel warm as it continues to relax deeper and deeper.
Now directing your attention to the big toe of your right foot.
Now to the second toe.
Third,
Pinky toe.
Bottom of the foot,
Top of the foot,
Right heel,
Right ankle,
Right shin,
Calf,
Knee,
Right hamstring,
Right thigh,
Right buttocks,
Left buttocks,
Left buttocks,
Left thigh,
Hamstring,
Left knee,
Left knee,
Left calf,
Shin,
Ankle,
Top of the left foot,
Bottom of the left foot,
Left pinky toe,
North toe,
Second,
Left big toe,
Coming back up to your hips,
Abdomen,
Diaphragm,
Chest,
Low back,
Mid back,
Left scapula,
Right scapula,
Left shoulder,
Bicep,
Forearm,
Wrist,
Top of the left hand,
Palm of the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Left pinky,
Right pinky,
Right ring finger,
Middle finger,
Index finger,
Thumb,
Palm,
Top,
Right hand,
Wrist,
Forearm,
Right elbow,
Bicep,
Right shoulder,
Right shoulder,
Trapezius,
The neck muscles,
Back of the neck,
Feel,
Sense the front of the neck,
Jaw,
Jaw to relax,
Tongue,
Lips,
Mouth,
Nose,
Cheeks,
Eyes,
Allowing the whole face to melt and relax,
Whole head,
Feeling,
Sensing,
Allowing awareness and relaxation of the whole head,
Both arms,
Both legs,
Feeling,
Sensing,
Both legs,
Whole body,
Sensing,
Whole body awareness,
Sensing,
Awareness,
Deep relaxation,
Effortless,
Stillness,
Contented,
Resting,
Ever present awareness,
Seamless,
Seamless,
Awake,
Openness,
Just this,
This,
Now,
Now,
Now,
And as you get easing up enough to allow attention to return,
Please remember that each time you do this practice,
You're training your system to focus,
Creating a new baseline of greater embodied relaxation and open awareness.
May these beautiful,
Deeper states of human potential be increasingly integrated into your daily life,
Work,
Love,
And each moment.
Enjoy.
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