Hello and welcome.
Today,
Right here,
Right now,
I'm going to take you on a journey into deep relaxation.
The benefits of deep relaxation work for both body and mind.
It helps to relieve aches and pains,
Improves heart health,
Lowers heart rate,
Which in turn reduces stress,
Improves our sleep and also calms the chatty mind.
All you need for this practice is somewhere comfortable to lie down,
An open mind and then knowing that everything you need is within you now.
Bring yourself into a lying down position on the back.
Place a rolled up blanket or pillow underneath the knees if that helps.
Making sure you're warm,
Comfortable and able to drop into a sense of physical stillness.
This practice is based on the 61 point meditation.
I'm going to take you on a journey around your body.
When I say a particular body point,
Place your full attention on that body point.
If you're comfortable,
Now's the time to close the eyes.
Take a big breath in through the nose and allow the breath to spill out through the mouth.
Repeating this a few times just to settle in.
Begin to draw your awareness to the point in between the eyebrows.
You can choose to just feel or if you're a visual person,
Imagine a little light in between the eyebrows.
Take a moment to feel in and around this point.
Guide the awareness down to the throat,
The right shoulder joint,
The right elbow joint,
The wrist,
The tip of the right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The right wrist,
The right elbow joint,
The right shoulder.
Feel into the throat.
Become aware of the left shoulder joint,
Left elbow joint,
Left wrist,
The very tip of the left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The wrist,
The elbow joint,
The shoulder,
The throat.
Gently guide the awareness to the heart center.
The center of the heart.
Feel in and around this area.
Stick in with a visualization of a little light or just feeling.
Right side chest,
Heart center,
Left side chest,
Heart center.
Guide the awareness down to the solar plexus,
Two inches below the navel,
The right hip joint,
The right knee joint,
Ankle,
The tip of the big toe,
Front toe,
Third toe,
Fourth toe,
Fifth toe,
The right ankle,
Right knee joint,
Right hip joint,
Two inches below the navel.
Left side hip joint,
Left knee joint,
Left ankle,
The tip of the big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Left ankle,
Left knee joint,
Left hip joint,
Two inches below the navel.
Guide the awareness to the solar plexus,
The heart center,
The throat,
The center of the eyebrows,
Filling in and around the center of the eyebrows.
Feeling into the body as a whole,
The body as a whole,
The body as a whole.
Feeling into the weight of the body connected to the surface below you.
Feeling into the flow of breath coming in and out of the body.
This draws us to the end of our time together.
You can choose whether you'd like to drift off to sleep or not.
If you wish to stay in this deep state of relaxation,
Maybe allow yourself now to drift off to sleep.
Thank you.
