Welcome to Melting Tension practice.
Lie comfortably on your back.
This could be on the floor or simply in your bed,
Just before you're about to sleep.
Your choice.
As you're getting yourself comfortable on your back body,
Give your knees a gentle hug in towards your chest.
And gently rock yourself side to side.
Feel your body more and more,
Receiving a gentle massage from the earth.
Your body supported,
Held against the firm earth.
Your head relaxing back,
Your shoulders at ease.
And as you're hugging the knees in close,
Let's begin by taking a few deep breaths in and out.
Notice the exhalations settling you from the day.
And when you're ready and not before then,
Begin to place your feet on the earth or on your bed,
Hip width distance apart with your knees bent.
Maybe the knees rest on one another at center.
Your hands can be placed on your low abdomen,
Palms facing down.
Your elbows at rest,
Your hands at rest,
Your shoulders at rest.
Notice your body becoming more and more still.
The eyes can begin to close.
And at the same time,
You may notice that you are aware of your breathing.
Noticing the inhale,
Noticing the exhale,
Moving through your body.
Follow the natural rhythm of your breath in and out for a few more moments.
Notice the breath shape.
Notice how the breath is appearing to you right now.
Gently guide your awareness to the belly region.
Look in the three-dimensional form of your abdomen,
The navel,
The front of the belly,
Where the hands are,
The lower side waists on the right and left sides of the waist,
And the low back,
Pointing the power of your mind and awareness to rest at the belly region.
Noticing your breath here within the belly.
Observe the navel movements rising and falling.
The navel gently lifts on the inhalation,
Softens on the exhalation.
The breath is unforced,
Flowing effortlessly at a comfortable rhythm.
Each time now that you feel the navel drop on exhale towards the earth,
Feel as though another layer of physical tension is dissolving away from the body,
Away from the mind.
The natural breath,
Witnessing the navel movements.
And each time the navel drops,
Notice a soothing sensation of tension melting,
Melting away from the body,
The mind.
Each time now that the navel drops effortlessly towards the earth,
Begin to count down silently to yourself from 27 to 1.
27,
26,
25,
And so on.
Continue.
Natural breath,
Watching the navel rise and fall and counting down.
Counting down navel movements,
Feeling as though your body is releasing and letting go more and more,
Holding on to less and less.
Wherever you are,
Cease counting.
Let go of the numbers.
The awareness moves gently up to the spiritual heart center deep behind the breastbone,
Center of the heart.
Feel free,
If you wish,
To place the hands over the heart,
Feeling into the effortless breath here at the heart center,
The breath massaging the heart.
May you sleep well this evening.
Namaste.
