Welcome,
Find yourself a comfortable seat or lie down And scan around the body Try to soften,
Try to relax the shoulders,
The hips And also relax the very expressive muscles throughout your face Softening the forehead,
Jaw,
Eyelids Here,
Start to feel your breath traveling In and out of the body In and out of the body As you're breathing,
Notice how you're feeling What have you consumed today?
How do you feel?
How does the body feel?
Take a long,
Slow inhale through your nose And pause at the top to hold the breath in Slowly release your breath all the way out Doing that again,
Inhale through the nose Hold the breath in at the top And slowly exhale Continue to do that Counting your exhales all the way up to five Each of those slow exhales helping you get more and more relaxed Preparing yourself for sleep Feel around your body for the areas that feel heavy Heavy What parts of the body have some weight to them?
Let your head fully relax back into the pillow Or if you're sitting upright,
Relax the jaw completely Scan through the body for areas that feel light Scan through your body for areas that feel warm Scan through your body for areas that feel cool Breathe into your body,
Imagining that you can carry the breath up through the soles of the feet At the legs,
Torso,
Arms,
To the head And then exhale down the body Imagine you can breathe in through the top of the head And carry that breath all the way down the arms,
The shoulders,
Spine,
Legs Exhaling out through the feet Now imagine that this body scanning ability,
Your awareness,
Can rest right at your center,
Wherever you feel like that is Gently relaxing your awareness right there Softening the rest of the body Feel your natural breath flow,
Automatic and uncontrolled Let it free flow Let yourself sink into the relaxation Let your head fully relax back into the soles of the feet
