Welcome to your deep relaxation practice.
Your time to allow your sweet,
Hardworking body to relax so deeply that life force prana chi can make its way into the furthest corners of forgotten,
Tense areas in the body.
Come to lie down in a soft place where you feel safe and undisturbed.
Start by noticing your body as it's resting.
Notice the surface you're resting on.
Allow your body now to sink deeply into the surface that you're resting on.
Feel the places where your body is touching the surface.
Feel the places where there are little gaps between the body and the surface you're resting on.
Allow the body to melt and sink into those gaps.
Let your body be heavy,
Soft,
And lazy.
Feel the whole of the body together.
Extend awareness into as many corners of your body as you can possibly hold in your awareness.
The whole interior space of your body,
From the hollow of your bones to the surface of your skin.
Notice the rhythm of your breath.
Allow your abdomen to relax so deeply that breath can find its way a little bit deeper into your body.
Pay attention to the subtle sound of your breath inside your head,
Inside your ears.
And let every exhale be an invitation for the body to release,
For the body to sink and melt and soften.
Bring to mind the image of a pat of butter on a warm pan,
Losing its structure melting.
Let everything melt and soften.
Now bring awareness into your heels and feel the points where the heels are touching the surface that you're resting on.
From the point of the heels,
Extend relaxing awareness into the whole of the feet.
From the heels through the arches,
The balls of the feet,
The tops of the feet,
All the way into the toes,
The big toes,
The second toes,
The third toes,
Fourth toes.
Feel deeply into the pinky toes.
Feel the tips of the toes,
The pads of the toes,
The toenails,
The tops of the feet and the ankle bones,
Inner and outer.
Feel how aware and relaxed your feet are now.
Feel the sensation of being present within your feet.
Feel the energy present within your feet.
Life in your feet.
Let that sensation of presence within the feet spread now up through the lower legs,
Filling your shin bones,
Your calf muscles with awareness and the soft gentle call for softening,
Melting and releasing.
Let the calf muscles melt into the surface you're resting on.
Let any tension and tightness in the calf muscles simply evaporate,
Melt and release.
Feel the knee caps,
The back of the knees,
The inside of the knees,
Filling with awareness,
Releasing and relaxing.
Let the awareness ascend into the thighs,
The large muscles of the quadriceps,
The back of the thighs,
Inner thighs,
Outer thighs.
Trace your thigh bones into the hip sockets.
Relax deeply inside the hip joints.
Feel your bottom resting,
Sinking and feel the pelvis,
The low back releasing,
Relaxing any tension stored in the low back now.
Soften the lower abdomen layer by layer,
Softer and softer.
Relax around the belly button,
Below the belly button.
Relax the whole of the belly.
Soften and relax around the solar plexus.
Release the muscles on either side of the spine and your mid back,
Upper back.
Feel your shoulder blades resting against the back.
Soften the muscles around the right shoulder blade.
Soften the muscles around the left shoulder blade.
Feel into the right side of the chest,
The left side.
Feel the breastbone.
Let all the muscles of the chest soften,
Making more room for expansion as you breathe.
Effortless expansion on the in-breath.
Softening,
Relaxing,
Releasing on the out-breath.
Release the muscles below the right collarbone.
Release the muscles below the left collarbone.
Let the throat soften.
Feel the right shoulder releasing and relaxing into the surface.
Feel the left shoulder relaxing and releasing.
Extend awareness into both arms,
The upper arms,
Elbows,
The forearms.
Extend awareness and relaxation into the hands.
Softening the muscles of the hands,
The palm of the hands,
The back of the hands.
Relax and release in the thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Fingers.
Feel all 10 fingertips simultaneously.
Feel the whole of the body from the neck down.
Heavy,
Soft,
Relaxed.
Easy,
Surrendered.
Relax the sides of the neck.
Relax deep inside the throat,
The back of the neck,
The jaw,
The chin and the lips,
The teeth and the gums,
The tongue,
The tip of the tongue,
The center of the tongue,
The sides of the tongue.
Relax the tongue.
Feel the stream of air inside your nose as you breathe,
The subtle stream of air inside your nostrils.
Relax around the eyes,
Behind the eyeballs,
Above the eyeballs,
Below the eyeballs.
Relax the eyelids.
Feel the line where the eyelashes meet and let it soften.
Feel the right eyebrow and the left eyebrow.
Feel the eyebrows together.
Let the space between the eyebrows soften.
Let the whole of the forehead soften.
Relax the brain behind the forehead.
Feel into the right ear,
The wrinkles and folds of the right ear,
The left ear,
The wrinkles and folds of the left ear.
Feel the back of the head supported,
Resting,
Sinking,
Releasing.
Feel the whole of the scalp.
Relax deeply into the scalp,
The sides of the head,
The back of the head,
The front and the top of the head.
Now feel the whole container of the body together.
Increase the awareness in the whole energy field of the body.
And now illuminate the whole energy field of the body.
Let your awareness be light,
Luminous light filling the body now,
Penetrating deeply into every cell of the body,
Rejuvenating the body,
Restoring the body,
Revitalizing the body,
Dissolving tension in the body,
Allowing life force to flow freely through the body.
Feel the whole body together from the core to the perimeter.
Feel as much of the body together.
Evenly disperse your illuminated awareness.
Increase your awareness,
Increase the sense of light in the body,
Bathing the body in light,
Holding the light awareness in the whole of the body,
The whole body illuminated,
Any remaining tension releasing,
The body dropping deeper into the surface,
Sinking,
Releasing,
Breathing,
Releasing and sinking into the body.
Feel the whole body illuminated.
The more you relax,
The deeper the light penetrates,
Releasing,
Relaxing more,
Sinking more,
Opening more,
Allowing more light in,
Bathing in the light,
Sinking in the light,
Resting in the light,
Resting in the light,
Deeply relaxing in the light,
Even more relaxed,
Even more illuminated.
Let yourself rest now.
Give yourself time to fully absorb,
Release and let go.
