Hello and welcome.
My name is Kit Sother.
In this practice,
You will be guided into a state of calmness.
Placing stagnant energy,
Reducing your anxiety,
And letting go of stress pent up in your body.
When you are ready,
Please find a comfortable position lying down.
We begin by placing one hand over our heart and the other hand over the belly.
We gently inhale through the nose,
Being mindful of the air going down the throat into the belly,
Envisioning the belly like a balloon expanding.
And we gently release through the nose,
Allowing the breath to calm the mind.
Again,
We inhale through the nose,
Allowing the breath to go to the belly,
Filling the belly rise.
And we release it through the nose,
Allowing a wave of calmness to wash over our bodies.
We inhale,
Bringing the breath to the belly,
And we exhale through the nose,
Gently with control of the breath.
We inhale and exhale.
Being mindful of the breath,
We inhale,
Taking our time,
And we let go.
Gently place your hands beside you,
And if your eyes are not already closed,
Please gently close them.
Using a neutral breath,
Breathing at your own cadence,
Gently begin to bring awareness to the body.
Notice the sensation as you're lying on the ground,
Taking note of how your body feels sinking into it.
And gently,
Starting from the crown of the head,
Begin to envision your body,
Starting from the head to the shoulders,
To your elbows,
Moving to your hands and your hips,
Going all the way down to the knees,
To your feet,
To your heels,
And now to your toes.
Bringing awareness to the feet,
We begin to curl the toes,
Creating tension,
Avoiding pain,
And we tense the toes and the feet,
And we hold and release,
Allowing a wave of relaxation,
Allowing the body to let go.
We gently move up the legs to the calves.
We inhale,
Breathing oxygen down into the calves,
And we release.
We begin to flex the calf muscles,
Holding there,
Creating tension,
And we release,
Allowing the body to let go,
Being mindful of the sensations,
Not pushing the body,
But allowing the body to be.
Gently,
We move our awareness to the thigh muscles,
We inhale and flex the thigh muscles,
Resting here,
And we release,
Letting go with a big exhale,
Allowing the legs to relax completely,
Giving your body permission to just be.
Gently,
Mindfully,
We move our body to the abdominals,
Scanning all over the abdominals and the lower and upper middle back region.
We inhale and begin to flex these muscles,
And release,
Feeling a state of calmness,
Inhaling deeper into relaxation,
Gently taking inhale here,
Filling the lungs with oxygen,
Breathing life,
And gently release.
We move up,
Bringing awareness to our chest and to our biceps.
We inhale and we begin to flex these muscles,
Creating heat,
Creating tension,
And we release,
Letting go,
Allowing the body to relax.
We bring our awareness to the forearms and the hands.
We inhale and we flex and create tension and curl our fingers,
And release,
Allowing a state of zen.
From here,
We move up to the neck,
And please remember,
Without strain,
We gently begin to flex the neck muscles,
And release.
From the neck,
We move up to the face,
Bringing awareness to all of the muscles,
Visualizing the cheeks,
The jaw,
The forehead,
The muscles,
The brows.
We inhale and gently crinkle your face,
Holding tension,
And release,
Allowing the face muscles to relax,
Letting your body be here in this state of calmness.
Bringing into the body a life force of love and kindness.
Bringing awareness to the way your body feels here in this moment,
In this space,
Allowing the mind to let go and the body to relax.
We inhale and we flex and create tension and curl our fingers,
Allowing the body to relax.
We inhale and we flex.
We inhale and we flex.
We inhale and we flex.
We inhale and we flex.
When you are ready,
Gently begin to bring awareness back into your body,
Allowing the mind to visualize the body,
Stepping back into it.
Gently rolling on one side,
And with your eyes remaining closed,
Gently come back up to a comfortable seated position.
We bring our hands to heart and gently begin to rub them back and forth,
Creating heat.
And if you would like,
Softly touch your face,
Feeling the sensation and the warmth of your hands.
And I invite you to place your hands over your eyes,
Taking this moment for saying one thing that you're grateful for.
We inhale and exhale,
Releasing the hands.
Hands come to prayer.
Namaste.
