Welcome,
Please find a comfortable seated or even better,
Completely reclined position.
Notice if there's anything you can do to make yourself 100% comfortable and do that.
And then allow your body to start to settle in to stillness,
Bringing your mindful awareness to the rhythm of your breath as you close your eyes or soften your gaze,
Which means to gaze down toward the tip of your nose if you're lying down or toward your knees if you're sitting.
Feel the air and its temperature as it enters your nostrils.
Notice how it feels going up and then down the back of your throat,
Creating the rise and fall of your belly and the expansion and contraction of your lungs and your root cage.
Just allowing yourself to really hone in on this oceanic rhythm of breath in,
Breath out for a few more cycles of breath.
Now,
I want you to bring your mindful awareness to the crown of your head with your attention and intention here.
Sensing,
Seeing,
Or feeling that you could release all energetic and muscular tension from the crown of your head,
Experiencing complete release and relaxation on the out-breath.
And now moving down to your forehead,
Releasing all energetic and muscular tension from your forehead,
Your temples,
Your eyes,
And optical nerve,
Your cheeks,
Each body part breathing a deep sigh of relief when you place your attention and intention there.
Your nose,
Lips,
Teeth,
Tongue,
The block of muscle that is both sides of your jaw,
Releasing all energetic and muscular tension from the back of your head,
The base of your skull,
Back of your neck,
And your throat,
Collarbones,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
To all of your fingers and fingertips,
Releasing all energetic and muscular tension from your chest and your upper back,
Belly and mid-back,
Low belly and lower back.
Now your pelvis,
Glutes,
Relaxing,
Relaxing,
Relaxing,
Relax.
Your thighs,
Your knees,
Calves and shins,
Ankles,
And all your toes,
Feeling release now from the whole body of all energetic and muscular tension.
The whole body now completely relaxed.
Nowhere to go,
Nothing to do,
Nowhere to be,
No one to be,
Just to relax in this vibration for as long as you wish or as long as you can.
