Welcome to this relaxation.
Find a comfortable position for you,
Either sitting on a chair,
On the floor,
Lying down on the floor or on a flat surface.
Whatever feels more comfortable for you,
Try to keep a straight back so that your neck is relaxed and your lower back is relaxed.
Allow your eyes to close or keep a soft gaze in them.
Wiggle around a little until you find the perfect position for you,
Where you are completely comfortable and at ease.
Begin by relaxing your entire body to the best of your ability.
Feel that comfortable heaviness that first accompanies relaxation.
Feeling your legs heavy into the ground,
Your arms and your shoulders blending down into the ground,
Your neck completely relaxed,
Your head heavy.
Breathe easily and freely,
Following your breath as it comes in and leaves your body out.
Notice how relaxation increases every time you exhale,
Letting all your worries go out and leave your body,
Feeling relaxation more and more.
Now breathe in and fill in your lungs,
Inhaling deeply,
Hold your breath,
Study that tension and now exhale,
Let the walls of your chest grow loose and push the air out automatically.
Once again inhale,
Allow your chest to expand,
Hold your breath,
Feel that still quiet space in between the in breath and the out breath,
Now let go out your breath.
Once more inhale,
Hold your breath in that still quiet place and let it go.
Continue relaxing,
Breathing freely and gently,
Feel the relaxation and enjoy it.
With the rest of your body as relaxed as possible,
Feel your lungs in again,
Breathing in deeply,
Hold it again,
That's fine,
Breathe out and appreciate the relief.
Now come back to your normal breath,
Breathing in and out normally.
Continue relaxing your chest and let the relaxation spread to your back,
To your shoulders,
Your neck and your arms.
Let it go,
Let it go and enjoy the relaxation.
Now move your attention to your abdominal muscles,
Your stomach area,
Tighten your stomach muscles outward and make your abdomen hard,
Notice that tension and when you're ready,
Relax,
Let the muscles loosen and notice the contrast,
The contrast between tension and relaxation.
Once more press and tighten your stomach muscles,
Hold the tension and relax.
Notice the general wellbeing that comes with relaxing your stomach.
Now draw your stomach in,
Pull the muscles right in and feel the tension in this new way.
Hold it and relax again,
Let your stomach soften.
Draw your stomach once more in as you breathe in,
Pull the muscles right in and feel the tension,
Hold it and then again relax and let it go,
Let your stomach soften.
Continue breathing normally and easily and feel the gentle massage in action all over the place.
Now pull your stomach in again,
Hold the tension,
Now push out and tense like that holding the tension.
Once more pull in,
Feel the tension and now relax your stomach fully,
Let the tension dissolve as the relaxation grows deeper and deeper.
Each time you breathe out,
Notice how your chest and your stomach relax more and more.
Give yourself permission to let go of any unnecessary contractions anywhere in your body.
You will find that you may move to a deeper state of relaxation by simply concentrating on relaxing.
Moving on to your feet,
Relaxing your feet,
Relaxing your ankles,
Your calves,
Your shins,
Your knees,
Feeling heavy,
Your thighs,
Your hips,
Feel your whole legs heavy,
Fusing into the ground or into the chair.
Feel the heaviness of your lower body as you relax further and further,
Feeling the relaxation spreading to your stomach,
Your waist,
Your lower back,
Letting go more and more.
Feeling the relaxation taking all over your body,
Let it proceed to your upper back,
Your chest,
Shoulders and arms,
Following right to the tips of your fingers,
Allowing your hands,
Your fingers,
Your arms,
Your shoulders,
Your chest to feel heavy and relaxed.
It's okay to relax more and more deeply.
Allow your mind's eye to open now,
Looking deeply within yourself,
Locate your center.
This will appear as a ball of awareness situated in your abdomen at the bottom of the space that fills with each breath.
Imagine a ball resting at your center.
Slowly,
The ball moves from your center to the point of your right hip,
Soothing and massaging your muscles as it goes.
Continuing along,
The ball moves down the outside of your thigh until it reaches the knee.
Here,
The ball moves across the back of the leg and around the front just below the kneecap.
Continuing on down the outer edge of the calf,
It passes the ankle and moves along the outside of the foot.
Finally,
Coming to rest for an instant on the tip of the small toe,
Then moving in succession to the fourth and the third and the second toe.
It again rests for an instant on the big toe.
It then proceeds along the arch,
Moves past the ankle,
Goes up the inner edge of the calf past the knee and along the inside of the thigh and then comes to rest back at the center.
That point of awareness at the bottom of the space that fills with each breath.
From here,
The ball proceeds down along the inside of the left thigh,
Moves past the knee,
Continues along the inside of the calf,
Past the ankle and past the arch of your foot,
Then comes to rest for an instant on the big toe.
It then moves into the second,
The third and the fourth toe and comes to rest on the small toe.
It then moves along the outer edge of the foot,
Past the ankle,
Along the calf to the knee.
And there,
The ball moves under the back of the knee and over the front just below the knee cap.
As it then proceeds along the outside of the thigh and comes to rest at the center at the bottom of the space that fills with each breath.
Standing now through the abdomen gently and smoothly,
Continuing to soothe the muscles as it goes.
The ball comes to rest at the base of the spine.
Pausing for an instant,
It starts to slowly move up the spine.
It pauses at the heart and then finally comes to rest at the throat.
From here it proceeds to the left along the outside of the neck,
Past the point of the shoulder and along the back of the arm,
The forearm and into the hand.
Entering the little finger first and then each of the fingers in succession until it finally comes to rest for an instant at the tip of the thumb.
And then moving once again,
The ball continues up past the wrist,
Along the inside of the forearm,
Past the elbow and along the upper arm.
Now moving slowly across the chest,
The ball comforts the muscles as it goes by.
Reaching the opposite arm,
It travels down the inside of the arm past the elbow,
Along the forearm and into the hand,
Coming to rest for an instant at the tip of the thumb and proceeding to each of the fingers in succession.
And finally moving to the little finger and along the back of the forearm and arm,
Up along the edge of the neck to the throat.
Moving now up to the center of the head,
To the base of the brain,
The ball moves on and comes to rest behind the eyes,
Between the ears.
And now this one ball splits into many balls,
With each moving to a different area of the face and body,
Continuing for a while an exhilarating surge of activity,
Until all unite once again and come to rest at the base of the brain.
And now count backwards silently to yourself from five to one.
If you lose count,
Start again at five,
Coming back all the way to one.
When you reach the count of one,
Open your eyes,
Bring your knees to your chest.
If you're lying down on the ground or if you're sitting on a chair,
Bring your chest to your knees.
Give yourself a hug.
Then inhaling,
Bring your arms over your head.
Take a deep breath in,
Exhale from your mouth.
And when you're ready,
You can slowly get back up.
When you continue with your daily routine,
You will feel relaxed,
Refreshed and invigorated.
Namaste.
