We begin by relaxing into the space we're in.
Feeling the body lying on the floor.
This is a moment for relaxation.
It can be used before sleep.
Breathe deeply through the nose,
Down into the belly,
Relaxing the physical body,
Letting it melt into the surface beneath us.
And for just this time,
We're letting go of our daily concerns.
We're being in our bodies.
We're resting right here,
Right now.
And so we begin the conscious process of relaxation.
Relaxing the whole body.
Beginning the tips of the left toes,
Bringing through that conscious wave of relaxation,
Spreading from the toes of the left foot all the way through the whole foot,
The ankle,
The lower leg,
The knee,
Up the thigh,
All the way to the hip.
Feeling that gentle wave of relaxation,
The warmth,
Sometimes tingling,
Allowing the left limb to feel soft and heavy.
We allow a comparison now with the right leg.
Notice how the left leg feels soft and heavy and totally relaxed,
And the right leg yet to be relaxed.
We bring the attention now to the tip of the right foot,
Right at the tip of the toes,
Begin the relaxation again,
Consciously directing our attention as it spreads from the tips of the toes of the right foot,
All the way through the foot,
Lower leg,
This wave of relaxation,
Gently relaxing every muscle.
Every sinew of the leg,
Allowing it to just be,
Feeling the pull of gravity on each and every cell.
Allow that wave to move up the lower leg,
Through the thigh,
To the hip on the right side.
Now we come to the upper limbs,
And bring the attention to the tips of the right hand,
The fingers of the right hand,
Bringing through the relaxation,
Through the hand,
The wrist,
The elbow,
Letting that wave of relaxation move,
Our full attention on this arm as it relaxes,
All the way up to the shoulder.
And now our attention moves to the tips of the right hand,
And now our attention moves to the tips of the fingers of the left hand,
And again,
Allowing that conscious relaxation and expansion to move along,
The right hand spreading through the arm,
Elbow,
The upper arm,
And the shoulder,
Feeling the pull of gravity,
Feeling warm relaxation spread through the limb.
And now we can feel the relaxation of all four limbs,
Soft and heavy.
We can begin again to relax the muscles of the perineum and the pelvis,
Allowing this wave of relaxation to travel up the abdomen and torso,
Through the buttocks,
Through the abdomen,
The muscles of the stomach,
Up the muscles of the chest wall,
This warm wave,
This gentle warm wave of relaxation moving all the way up the front of the body,
And up the back of the body,
All the muscles along the spine,
Just relaxing just for this time,
Moving all the way up the back of the body,
Moving all the way up the spine,
To the shoulder blades,
The shoulders,
The neck,
As we move up to the head,
The muscles of facial expression,
The jaw,
The tongue,
The lips,
Just allow this wave of relaxation consciously to move through the whole face,
The cheeks,
The eyes,
The forehead,
Up to the scalp,
Consciously allowing relaxation and expansion.
Feel at this point the whole body,
Your whole physical body relaxed,
Your consciousness expanded,
We can feel loss of the body outline,
Feeling like we are one with all our surroundings,
Resting here,
Part of the universe,
And as we rest here,
We offer a grateful thank you to the universe,
To the earth for supporting us so well,
For offering us so much.
We offer a heartfelt thank you.
We lie here,
In gratitude and expansion,
Fully inhabiting this physical body,
And yet so fully apart of the universe around us.
Thank you.
