So just inviting yourself into a really comfortable position for relaxation practice and this is a practice that's just as important as everything that's preceded it,
In fact more so.
If we were to do an inventory of all the different maladies and discomfort and illness that people experience because they're so stressed,
Then this really is an essential practice.
And so welcoming ourselves into a space of soft,
Soothing and you may be in a space where it's very quiet.
You may be in a space where there's lots of different sounds outside the room in which you are.
And so just beginning by mapping your body,
Noticing the shape of it,
Noticing where feels compressed and deep and noticing where feels soft,
Open to the air,
Maybe cooler.
I don't know,
You may be in a toasty room.
Welcoming,
Noticing the soft rhythm of your breath,
Where moves as the breath flows in and out.
And maybe for the first few exhales it could be quite lovely just for them to flow effortlessly,
As smooth as silk down the length of your body and out through your toes.
And know for the next wee while there's absolutely nothing that you need to do.
That this is a safe,
Restful space of soothing.
That the to-do list can be definitely and gently laid to one side.
And that amidst all of the different layers of sound,
Of sensation,
Of noticing what it is to be here in this very moment,
There is deep peace and calm.
And underneath all the sounds,
There's always silence.
And so just noticing the calm and the peace in this very moment.
Noticing the silences amidst everything.
And just inviting a curiosity to flow around the body.
We're going to start with that right thumb.
Becoming aware of the right thumb and the sensations in it.
Extending up into the index finger and the middle finger.
The ring finger and little finger.
Becoming aware of the back of the hand.
And now the palm.
The warmth in the palm of your hand.
Coming up into the heel of the hand and the wrist.
The forearm and the elbow.
The crook of the elbow.
The upper arm and the shoulder.
The armpit.
The side of the ribs.
The right side of the waist.
The hip.
The groin.
The top of the right thigh.
The side of the thigh.
The inside of the thigh.
And the back of the thigh.
The back of the knee.
The top of the knee.
The shin.
The calf muscle.
The back of the ankle.
The top of the ankle.
The top of the foot.
The heel.
The sole of the foot.
The instep.
The big toe.
The second toe.
The third.
The fourth.
And the fifth toes.
Awareness of the right side of the body.
From the top of the head through the arm all the way down that right side into your toes.
And now becoming aware of that left thumb.
Warmth,
Tingling,
Sensations in the thumb.
Extending it into the index finger.
Middle finger.
Ring finger.
Little finger.
The back of the hand.
The palm.
The heel of the hand.
The wrist and forearm.
The elbow.
The crook of the elbow.
The upper arm and shoulder.
The armpit.
The side of the ribs.
The waist and hip.
The groin.
The top of the thigh.
The side of the thigh.
The inside of the thigh.
The back of the thigh.
The back of the knee.
And the top of the knee.
Shin and the calf muscle.
The back of the ankle and the top of the ankle.
The top of the foot.
The heel.
The sole of the foot.
The instep.
The left big toe.
Second toe.
Third and the fourth and the fifth toes.
Aware of the whole of the left side of the body.
Aware of the whole of the left side of the body.
Left side and right side.
Becoming now aware of the right side of your body.
And then aware of the left side and both sides.
Becoming aware of the back of the body.
Right heel and left heel.
Right buttock and left buttock.
Coming up the lower back.
The back of the waist.
The back of the ribcage.
The right shoulder blade and the left shoulder blade.
The space in between the shoulder blades.
Coming up into the upper back.
The top of the right shoulder.
The top of the left shoulder.
The top of the spine as it reaches the back of the neck.
The back of the neck and the back of the head.
The top of the head on both sides.
Left side and right side.
Right side and left side.
Awareness of the back of the head.
The top of the head.
The sides and the forehead.
Awareness of the right eyebrow and the left eyebrow.
Awareness of the eyebrow center.
Awareness of the right eye.
The right eyelashes.
The right eyelid.
Awareness of the left eye.
The left eyelashes.
The left eyelid.
Awareness of the right temple and the left temple.
Awareness of the right ear.
The shell and shape and warmth of the inner ear on that right side.
Awareness of the left ear.
The shape and warmth inside the ear on the left side.
Awareness of the right cheek and the left cheek.
Awareness of the right apple of the cheek and the left apple of the cheek.
The full length of the face.
Awareness of the nose.
Awareness of the bridge of the nose and the very tip.
Awareness of the right side of the nose and the left side.
Awareness of the right nostril and the left.
Awareness of the upper lip and the lower lip.
Awareness of the tongue and the teeth.
Awareness of the jaw,
The right side of the jaw and the left side.
The chin.
Awareness of the throat,
The right side and the left side.
Awareness of the collarbones,
The right collarbone.
Awareness of the left collarbone and the soft space in between the collarbones.
Awareness of the right side of the chest and awareness of the left side.
Awareness of the very center of the chest and the heart as if the heart is safe and cozy and ready to be filled with something that it just loves.
Awareness of the heart,
The sides of the chest.
Awareness of the upper abdomen.
Awareness of the navel.
Awareness of the belly.
Awareness of the groin,
The tops of the legs,
The knees,
The shins,
Tops of feet,
All the way down to toes.
Awareness of the whole of the top of the body.
And if you're lying on your side or you're lying on your front,
Feel most welcome to switch the instructions around to really suit your body,
To make sense in your body.
Awareness of the upper side of the body open to the air.
Aware now of that lower side of the body held close to the earth.
The deep dark warmth of that side.
The soft,
Free,
Refreshing openness of the uppermost side.
Awareness now of the whole body,
The front,
The back,
The upper side,
The lower side,
The left side,
And the right side,
The whole body.
Awareness of the whole body lying on the floor,
On your bed,
Wherever it is you are just now.
And here,
The night is very dark.
And the rain,
You can hear the rain through the leaves and the wind blowing through the wet leaves outside this hall.
And you may be somewhere similar or somewhere very,
Very different,
But just enjoying being in this space of feeling very relaxed,
Almost asleep,
But also aware.
Noticing the different layers and textures of sensation and sounds.
Letting them wash over and around.
Knowing that within there is calm.
Within there is quiet and silence.
And just noticing the calm and the quiet just now.
And maybe it could feel quite nice,
Or very nice,
To breathe from the crown of the head into the navel.
And on the exhale,
Just to relax.
And then from the left palm into the navel.
And then to relax.
Left instep into the navel.
And then relax.
Right instep,
Navel,
Relax.
Right palm to navel,
And relax.
And just repeating that.
Maybe a little slower.
With every inhale,
Just connecting that five-pointed star into your center.
Crown of head,
Left palm,
Left instep,
Right instep,
Right palm.
And it may be a nice thing just to continue with that.
Or maybe change direction.
Whatever is most pleasing and soothing.
And then just letting go of any directional breathing.
Just simply lying there.
Just noticing how the body is.
Noticing the position of your body.
The soft rhythm of your breath.
Starting to perhaps to breathe a little longer,
Deeper,
Louder,
As we gently begin to stir ourselves.
But not quite yet.
And into this space rich with potential.
This is something that perhaps you could offer yourself a soothing sound for the week ahead.
A positive statement or intention.
I'm strong.
I'm capable.
And then just in whatever way feels like a lovely way to bring yourself into a more alert state.
It could be little fingers moving.
Little movements in toes.
Running the tongue around the teeth.
I don't know.
What feels like a lovely way to stir yourself.
But if you're lying on your back,
You might want to stretch yourself out.
Make yourself lovely and long.
And then make yourself lovely and small.
Hugging the knees.
Rocking from side to side.
But coming to rest on a comfy side.
Gently opening the eyes and just letting the light back in.
Meantime,
This practice of deep relaxation inspired by the season of late summer and the rain and the dark that's descending here in this hall here in Glasgow.
This practice is now over.
This practice is now finished.
Thank you for listening.
