Now,
Let your body rest comfortably as you lie on your back.
Take a deep breath in and as you inhale,
Make tight fists with your both hands and tense your whole body,
Legs,
Arms and face and hold.
And now exhale through the mouth with a haaa,
Open the fist and let the body soften,
Melt into the ground.
And now,
Once more,
Deep breath in,
Make fists,
Tense your whole body as much as is comfortably possible.
Feel the tension in the whole body,
Hold,
3,
2,
1 and let it go,
Exhale through the mouth,
Release the fist,
Let all the efforts go and feel the entire body relaxing and spreading.
Now,
Continue to lie on your back as your legs are slightly apart,
Feet falling into the sides,
Arms little away from the body,
Palms gently facing the sky,
Allow the eyes to close if they are not closed already,
Feel the natural breath flowing in and out,
Nothing to change,
Nothing to do,
Just being here.
We will now move awareness through the body,
Simply notice each part as you hear it named and let it soften,
If you fall asleep,
It's okay.
Bring your attention to the right foot,
All right toes,
Sole of the right foot,
Right ankle,
Right calf,
Right knee,
Right hip,
And now the whole right leg,
From toes to hip,
Relaxed and at ease,
Now the left foot,
All left toes,
Soles of the left foot,
Left ankle,
Left calf,
Left knee,
Left thigh,
Left hip,
The whole left leg,
Soft and heavy,
Now both legs together,
Resting,
Supported by the earth,
Gently bring your awareness to the pelvis,
Relax the lower belly,
The sides of the waist,
The lower back,
Resting on the ground,
Softening,
And now the stomach and navel region,
Feel the gentle rise and fall with each breath,
Gently coming up to upper abdomen,
Solar plexus,
Bring your awareness now to the chest,
The space of the heart,
Front of the chest,
And now the back of the chest,
Between the shoulder blades,
And this whole area is at ease now,
Bring your awareness to the right shoulder,
Right upper arm,
Right elbow,
Right forearm,
Right wrist,
Palm of the right hand,
Back of the right hand,
And all five fingers,
The entire right arm and hand,
Now relaxed and peaceful,
Now bringing your awareness gently to the left shoulder,
Left upper arm,
The elbow,
Left forearm,
Left wrist,
Palm of the left hand,
Back of the left hand,
And all five fingers on left hand,
The entire left arm and hand are softened and open,
Now both arms together,
Resting effortlessly,
As you breathe in and you breathe out,
Bring your attention to the throat,
The space at the front of the neck,
And now the back of the neck,
Allow your entire throat and neck to soften,
And gently move your awareness to the back of your head,
Moving to the top of the head,
To the crown,
Breathe in and breathe out,
Softening your forehead,
Relax more and more,
Your right temple,
Your left temple,
Your right eyebrow,
And left eyebrow,
Right eye,
And left eye,
Both eyes completely relaxed,
The nose,
The left cheek,
The lips,
Softly touching,
Corners of the mouth softening,
Inside the mouth,
Tongue,
Gums,
Teeth,
All that is,
The lips,
The jaw,
Letting go of all effort,
The whole face,
Forehead,
Eye,
Mouth,
Jaw,
Completely relaxed,
The whole head,
Back of the head,
Sides,
Crown,
Face,
Soft and open,
Now feel the entire body together,
Lying here,
The right side,
The left side,
The front of the body,
The back of the body,
The whole body,
From head to toes,
Resting in one field of awareness,
Noticing how sensations come and go within this awareness,
The body is breathing,
The body is relaxing,
And awareness itself remains open,
Still,
Untouched,
Gently in your own heart,
You may repeat,
Shanti,
Shanti,
Shanti,
Calm,
Peaceful self,
And let these words spread through the whole body,
Through every cell,
As a vibration of peace,
Rest for few more breaths,
In this quiet space,
From here,
You may fall asleep,
Taking your own time.
