Let's get comfortable now.
Lie on your back,
Your feet are apart,
Arms are away from your body and palms facing up.
Now close your eyes and remain very still.
Let's relax the body.
Feel your toes and let them relax.
Now feel your feet and gently squeeze them.
Now relax your feet.
Feel any tension melt away.
Tense your legs and feel them heavy and sinking into the floor.
You are feeling relaxed.
Feel your fingers and hands and squeeze them into a tight ball.
Now release.
Let any tension go.
Tense your arms and shoulders.
They are relaxing into the floor.
You are feeling very relaxed.
Let your neck and back melt into the floor.
Any tension is washed away.
Now scrunch up your face and hold.
Release and let any tension melt away from your face.
Open your eyes and mouth wide open.
Tense tense tense and relax.
Close your eyes and soften your face.
You are feeling so relaxed.
Let your whole body sink into the floor.
Your body is heavy.
Your arms and legs are heavy.
You are feeling more and more relaxed.
All I want you to do is simply listen to my voice and do not worry if you do not hear everything I say.
Simply relax.
Notice your breath.
Notice as you inhale and as you exhale.
Take a few moments to connect with your breath.
You are feeling more and more relaxed.
And you notice that you are no longer holding onto tension in your body.
You are so relaxed.
Let's go on a journey now.
A journey of sensation through your body.
Simply feel each part as it is mentioned and remain still.
You will relax more and more as we move through the body.
So simply listen and enjoy feeling ever so relaxed.
Let's begin with the mouth.
Feel your mouth.
Feel sensation in your mouth.
Feel your jaw.
Lips.
Upper lip.
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth.
Roof of the mouth.
Under the tongue.
The upper teeth and gums.
The lower teeth and gums.
The tongue.
The root of the tongue.
Center of the tongue.
Tip of the tongue.
And notice a sense of taste in the mouth.
Feel the left in a cheek.
Right in a cheek.
And now feel all parts together.
Feel your mouth as sensation.
As energy.
As radiant vibration.
Feel your nose.
Notice the nostrils.
The left nostril.
The right nostril.
Both nostrils.
Notice the breath.
The nasal passages.
Follow the nasal passages all the way back into your head.
Become aware of your ears.
The right ear.
Left ear.
Both ears.
Feel the wrinkles and folds of the ears.
Backs of the ears.
Ear lopes.
Ear canals.
And follow the ear canals into your inner ear.
Notice your ears receiving sound.
Listening.
Really feel your ears hearing.
Feel your eyes.
The left eye.
Right eye.
Both eyes together.
Notice the eyelids.
Feel each and every eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes.
Center of the tongue.
Center of the eyes.
Backs of the eyes.
Feel your eyes now as energy.
Radiant glowing embers.
Bring your awareness to the top of your head.
Forehead.
Face.
Eyes.
Ears.
Lips.
Feel your whole head.
Feel your neck.
Back of the neck.
Sides of the neck.
The throat.
Notice your right palm.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
And feel your whole hand alive with energy.
Feel your right wrist.
Forearm.
Elbow.
Upper arm.
Whole shoulder.
Notice your throat.
Your left palm.
Thumb.
First finger.
Second finger.
Fourth finger.
Fourth finger.
Feel your whole hand alive and filled with sensation.
Feel your left wrist.
Forearm.
Elbow.
Upper arm.
Whole shoulder.
Notice your throat.
Become aware of the upper chest.
Upper back.
Shoulder blades.
Feel your heart center.
Notice your tummy.
Ribs on the back.
The solar plexus.
Feel your belly.
Naval center.
Pelvis.
Hips.
Feel your right hip.
Thigh.
Knee.
Lower leg.
Calf.
Ankle.
Foot.
Toes.
The sole of the foot.
The whole of the foot.
Feel again the pelvis.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
Foot.
Toes.
The sole of the foot.
The whole of the foot.
Notice both feet.
Feel your root chakra.
Solar plexus.
Heart center.
Throat center.
Mouth.
The third eye.
And the crown on the top of your head.
Feel now the back body resting on the earth.
Bring awareness to the whole of your back body.
A sensation alive with vibration.
And feel now the front body.
Filled with radiant vibration.
Pour your awareness like liquid into the right side of your body.
Really feel the right side of your body.
Pour your awareness like flowing senses into the left side.
Really feel the left side of the body.
Feel the midline where the right and left sides meet.
Feel your body as a whole.
Feel sensation throughout your entire body.
You are very,
Very relaxed.
Let's count down for a deeper relaxation.
I'm going to count down from 5 to 0.
And as I count you will feel more and more relaxed.
5.
You are feeling very relaxed.
4.
You are relaxing more and more.
3.
You are very relaxed.
2.
You are deeply relaxed.
1.
And 0.
You are feeling fully relaxed.
Let's take a few moments to enjoy this deep relaxation.
Your body and mind are fully relaxed.
Your body is heavy.
Your arms and legs are heavy.
You are sinking deeply into the floor.
Your breath is soft and quiet.
Notice your back body facing the floor.
Feel all of the places where you touch the floor.
Notice the front body facing skyward.
Notice all of the space surrounding you.
And let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
We are now completing our relaxation.
Let's get some gentle movement into your body.
Begin to wriggle your fingers,
Feeling every sensation as you do.
Notice your toes.
Begin to wriggle your toes.
And gently rock your head side to side.
Slowly waking up your body.
Draw a deep breath into your belly,
Into your chest and breathe out.
You can remain still as long as you like.
Enjoy feeling very relaxed,
Confident and happy.
Namaste.
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's express consent.
