61 point guided relaxation for stress,
Overwhelm and anxiety.
Prepare for relaxation by finding a comfortable space to lay down.
Sitting on a yoga mat or on a rug on the floor,
Laying on the bed or finding a comfy chair that can support the weight of the head.
Begin to settle into the space that you find and as you do listen to your body,
Begin to make the adjustments for comfort and warmth that you need.
Placing cushions and blankets around you to support the comfort of your body.
Shuffle into the arms and the legs creating space in the hips,
The lower back and the shoulders.
Trusting the head so that the chin is neither lifted towards the ceiling or too tightly tucked towards the chest.
There is a sense of ease throughout the whole body.
Let go of the weight of the body.
Trusting the earth underneath you can fully support you.
Take three deep breaths.
A deep inhale through the nose and a long releasing exhale through the mouth,
In through the nose and out through the mouth,
In through the nose and out through the mouth.
Allow every exhale to guide you to a deeper surrender.
Now making a resolve,
Making a positive resolve which in yoga is known as sankalpa.
This is a statement in response to a deep need.
If your need is for calm,
Your statement becomes I am calm.
If you're feeling overwhelmed,
Your statement could become I am spacious.
I lovingly embrace the present moment.
If you're experiencing stress,
Your resolve could become I am relaxed.
Whatever resonates with you or comes to you,
Silently state to yourself three times.
Allow the statement to create a feeling within you.
A feeling as though it's already true,
That it's happening right now.
As we begin to move the awareness around the body now,
From body point to body point,
Simply carry your awareness like a warm breeze or a flowing river to each point as you hear them named.
Carrying awareness to the space between the eyebrows.
Using the right eye and left eye,
Both eyes as they sink into their sockets.
Carrying awareness to the tip of the nose,
The upper lip,
Lower lip,
Chin and jaw.
Tip of the tongue in the mouth.
Carrying the tongue deep into the throat and resting the awareness at the hollow of the throat.
Then allowing this warm breeze or flow of awareness to be carried to the right shoulder joint.
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Right wrist,
Right elbow,
Right shoulder,
Hollow of the throat.
Carrying that warm breeze of loving awareness to the left shoulder joint,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Left wrist,
Left elbow,
Left shoulder,
Hollow of the throat.
Carrying the awareness to the heart space.
Right side of the chest,
Heart center,
Left side of the chest,
Heart center,
Diaphragm,
Navel,
Right hip joint,
Right knee,
Right ankle,
Tip of the right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the little toe.
Right ankle,
Right knee,
Right hip,
Navel,
Left hip,
Left knee,
Left ankle,
Tip of the left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the little toe.
Left ankle,
Left knee,
Left hip,
Tip of the tailbone.
Begin to awaken sensation as you become aware of the sensations in and around the tip of the tailbone.
Then guiding the awareness to the navel as you become aware of sensations in and around the point of the navel.
Then guiding awareness to the diaphragm as you become aware of sensations in and around the point of the diaphragm.
Then guiding awareness to the heart space as you become aware of sensations in and around the heart space.
Carry your awareness now to the hollow of the throat,
Becoming aware of sensations in and around the hollow of the throat.
And carry awareness to the space between the eyebrows as you become aware of sensations in and around the space between the eyebrows.
Let this warm breeze of loving awareness flow again to the hollow of the throat,
Right shoulder joint,
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Right wrist,
Right elbow,
Right shoulder,
Hollow of the throat.
Left shoulder,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Left wrist,
Elbow,
Shoulder,
Hollow of the throat,
Heart center,
Center of the right chest,
Heart center,
Center of the left chest,
Heart center,
Diaphragm,
Navel,
Right hip joint,
Right knee,
Right ankle,
Tip of the right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the little toe,
Right ankle,
Right knee,
Right hip,
Navel,
Left hip,
Left knee,
Left ankle,
Tip of the left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the little toe,
Left ankle,
Left knee,
Left hip,
Tip of the tailbone,
Navel point,
Diaphragm,
Heart center,
Hollow of the throat,
Space between the eyebrows,
Heart center,
And state your resolve,
Your sankalpa,
Silently three times.
Allow your statement to create feeling and for feeling to resonate through every cell of your being.
Then becoming aware again of the weight of the body supported by the air,
Feeling the points of the body in connection with the earth.
Begin to notice the outline of the body,
The shape of your arms,
Legs,
Torso and head and feel the container of your skin.
Feel the air on your skin and the clothing as it meets the skin.
Then begin to notice the sound of your breath as you take a deeper,
More audible breath now.
Feeling breath moving within the container of your body as you welcome the sound of the breath,
Welcome the sounds of the room that you're in.
Welcome the sounds of the room and the sounds that come from beyond the room,
Welcoming in all sound now.
Then gently guide a physical reawakening as you run the tongue around the inside of the mouth.
You wiggle into fingers and toes and you begin to physically reawaken the body,
Perhaps stretching or curling,
Yawning the body awake.
The practice of guided relaxation has now come to an end.
Namaste.
