Tonight I'm going to guide you on an inward journey through your mind and your body.
First find yourself snuggled up under the covers.
You'll begin by lying flat on your back.
Allow your head to sink down into the pillow.
Hands and hands rest comfortably by your sides.
Eyes softly close as you notice the sounds around you.
The sounds far away and the sounds nearby.
Feel the support of the mattress beneath you now and the softness of the blankets and sheets against your skin.
Allow the weight of the covers sink you even deeper down into the mattress.
Now begin to scan through your body,
Starting at the crown of your head.
Noticing all sensation here.
Now soften the area between the brows.
Feel the eyes and now the ears.
Notice the ears receiving sound.
Left ear,
Right ear,
Both ears together.
Notice the eyes grow heavy now.
Feel lips and the warmth inside your mouth.
Release the tongue and unclench the jaw.
Sense the neck,
The front of the neck,
The sides and back of the neck,
360 degrees around,
Softening towards your shoulders.
Begin to breathe into the weight of the shoulders and allow them to relax down even more to allow the chest and heart to open.
Sense the upper back,
Mid-back and all the way around the ribs to the solar plexus.
Watch how the ribs expand and contract on the inhale and exhale.
Watch how the belly rises when you breathe in and falls as you breathe out.
Feel the lower back nestled into the mattress and see if there is anything else you can let go of here.
Soften the right shoulder,
Upper arm,
Lower arm,
Wrist,
Palm.
Soften the right shoulder,
Upper arm,
Lower arm,
Wrist,
Palm,
Index finger,
Middle finger,
Ring finger,
Pinky and thumb.
Notice the whole hand together.
Soften the left shoulder,
Upper arm,
Lower arm,
Wrist,
Palm,
Index finger,
Middle finger,
Ring finger,
Pinky and thumb.
Notice the whole hand together.
Notice the lower back and hips settle and release any tension you may be hanging onto from earlier in the day.
Notice the left thigh,
Knee,
Calf,
Ankle,
Toes and sole of the left foot.
Notice the right thigh,
Knee,
Calf,
Ankle,
Toes and sole of the right foot.
Now begin to breathe as if your whole body is breathing.
Inhaling from the crown of the head all the way down to the tips of your toes.
Continuing to watch the breath move in and out of you like the rise and fall of an ocean wave.
Inhale belly rises.
Exhale belly falls.
Inhale belly rises.
Exhale belly falls.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
