Welcome.
Today we're going to practice meditation for relaxation that's a lot like a guided hypnosis experience.
This is an opportunity for you to relax,
To rest back,
And to lean into the spaciousness and ease that's all around you and within you.
You can begin by letting yourself get into a comfortable posture.
This could be sitting.
It could be lying down.
You might be on a meditation cushion.
Wherever you are,
Knowing that right now you can allow your eyes to close very gently and you can begin to just notice the surface that you're sitting on and all the places where your body makes contact with that surface underneath you.
Noticing the way that that surface is holding you and supporting your body.
You might even notice that it's possible to let your arms or legs relax just a little bit.
They might get heavier.
They might get softer.
You might simply allow those arms and legs to feel the pull and the support of gravity.
And now just allowing yourself to use your imagination as you turn towards the space behind your forehead.
You can imagine or feel or sense or envision that space behind your forehead in whatever way feels best to you.
Just imagining all that space behind the forehead,
Underneath the scalp.
Letting yourself really tune in to that feeling of spaciousness that's already there.
And as you do,
You can expand this and begin to notice the space behind your eyes.
Imagining or sensing or feeling all that space behind and around your eyes.
And then beginning to notice the space between your ears.
All that space between your ears,
Behind your nose and cheekbones.
Breathing into all that space.
Turning to the space inside your mouth.
The surface area of the roof of your mouth.
The space of the inside of your cheeks.
The volume and the surface area of your tongue.
And just letting yourself now begin to turn your attention to the back of that tongue.
And letting the back of that tongue begin to soften and relax and let go.
And that tongue might come down from the roof of the mouth as it relaxes.
Or it might just soften or loosen.
And you might start to notice that along with relaxing the back of that tongue,
Now your jaw begins to gently and easily relax along with it.
Noticing how as you relax your jaw,
The tongue relaxes.
And as you relax that tongue,
The jaw relaxes.
And just noticing how even that process of relaxation opens up a little bit more space.
And then just letting your attention drift down towards your arms.
And noticing the space between your shoulders and your forearms.
The space inside those arms.
Imagining that you could sense or feel or experience all the space inside your arms.
From the tops of your shoulders down your elbows down to your wrists.
And imagining you could also sense or feel the space all around those arms.
Letting yourself imagine that that space inside the arms and around the arms could blend together.
Feeling all that space.
And now just noticing the space inside the palms of your hands.
Sensing or imagining that you could turn and sense the space inside each one of your fingers.
The fingers on the left hand.
Fingers on the right hand.
Noticing all that space inside each one of those fingers.
And noticing how just as you can sense all that space inside those fingers,
You can begin to notice and feel all the space in between and around those fingers.
Letting that space inside your fingers and hands and around your fingers and hands become clearer and more present in your awareness.
And just letting all that space blend together.
Noticing now that it's not just limited to your arms and hands and head,
But that there's space within and around your entire body.
Just allowing yourself to notice or imagine or sense all the space inside your body.
From the top of your head,
Your face,
Neck,
Shoulders,
Arms and hands,
But also the space inside your chest and belly.
The space right there in the back of your body.
The space in your hips,
Thighs,
Knees,
All the way down into your calves and shins and ankles.
And the space within your feet.
Noticing all that space.
And just as there's space within you,
There's space all around you.
And just sensing or imagining or envisioning that space above you.
In front of you.
To your sides.
Behind you and below you.
And noticing the way that all that space around you and all that space within you can begin to melt and flow together very gently.
Noticing as you do,
As you breathe,
You might feel the way that your breath moves from the space within you to the space around you.
And from the space around you to the space within you.
Just resting in all that space.
Knowing you can return to this space.
That you can rest in it.
That it's always available to you.
Feeling that space within your body.
And that space all around you.
And whenever you're ready,
You might stretch a little bit.
Or bring some movement into the fingers or the toes.
Very gently opening your eyes and coming back into the room.
Thank you.
