Finding yourself in a nice comfortable position,
Take a moment to really get comfortable,
Whether it's seated or lying,
Notice your shoulders,
Drop them down,
Take a nice long breath in and feel free to sigh it out,
Big breath in and let it out,
One more just like that and release,
Noticing the shoulders start to drop down even more,
Let go of any stress there,
Scanning over your body,
Begin to notice where your toes rest,
Wriggle them around one last time,
Find a nice comfortable position for your feet,
Your ankles and lastly relaxing those toes,
Tracing from your toes up to your legs into the knees,
Relax your kneecaps and your thighs,
Notice the hips are nice and comfortable,
Your lower back is feeling nice and neutral,
Notice where your arms rest now,
If your mind does get busy easily you might like to place one hand to your chest and one hand to your belly,
Otherwise feel free to rest them wherever you like,
Notice where your arms are resting,
Make sure that it is quite effortless and as you take the next big breath in through the nose,
Feel the hands and the belly rise if your hands are there and as you exhale softening that breath back down,
From now on we're going to be doing some nostril breathing in through the nose and out through the nose,
Anytime the mind gets busy we'll come back to the breath,
Slowing it right down,
Anywhere from five seconds give or take is a great length for an inhale and exhale through the nose now,
Noticing now the shoulders and the neck,
If you do wish to move your arms one last time into the most comfortable position possible,
Doing that now,
Your shoulders and your head feeling heavy,
With that heaviness comes a beautiful sense of groundingness,
Really do let yourself feel nice and grounded and heavy in a good way,
Notice your jaw and your tongue and try and soften the teeth apart,
Quite often the tongue is gently resting to the top of your mouth,
But just do whatever is most restful for you,
With the eyes ideally having them closed if they're not already,
Sometimes an eye pillow can be quite helpful if you're lying down,
With the eyes closed and your eyebrows nice and relaxed,
Notice any other facial muscles that can also soften,
Going to now spend some time in silence,
As I mentioned if your mind gets busy easily,
Keep your hands to your chest and belly,
Otherwise wherever you rest as you are is perfect,
Take a big breath in and relax,
You can say this a few times to yourself if you like,
Breathing in and as you exhale affirming to yourself,
I allow myself to relax,
I allow myself to relax,
I allow myself to relax,
You need to notice what you can hear around you,
Noticing my voice and anything else that comes to your attention,
Whether it's near or far,
Notice the sound and the feeling of your own breath begin to deepen,
Every breath that comes and goes starts to naturally bring a little more energy into your body,
That energy becomes movement,
Starting in those fingers and toes,
Maybe starting to roll into the ankles and wrists in any way that feels comfortable,
Taking any bigger movements that you like to,
I hope you feel wonderful and blissful,
Thank you so much for joining me,
Namaste.
