Relaxation Sequence - Laying Down

A pure relaxation sequence. Best experienced by laying down on your back on the ground. It involves a full-body scan. Allow yourself to unwind, unstress, fall into the present moment and slowly release all of your body. The perfect way to unwind just before bedtime. Jason

Transcript

Welcome to this relaxation body scan session.

I invite you to take some time now to get established in a laying down position,

Either on the floor,

Maybe in your bed,

Or could even be outside on the grass or on the beach in nature.

Just make sure you're warm,

Comfortable,

Potentially supporting the back or just under the neck.

Maybe grab a rug or something to place over the top of you so you feel safe and warm.

Just spending some moments here in a laying down position.

And just allow your hands and arms to fall away naturally from the body onto the ground,

Opening the shoulder,

Just letting them fall with your palms facing to the sky,

The back of the hands on the ground.

Just notice the feet just naturally opening or displacing however they feel natural to do so.

Just take some time now to feel into the parts of the body which are in contact with the earth or the surface that you're on.

Just feel the weight into that surface and the touching points of where it's making contact.

Just allow yourself to take a couple of deep breaths here and on the exhale,

Just allowing yourself to fall into a heavier state of relaxation,

Just allowing the body to relax into those touching points on the earth and feeling the body somewhat spreading out more,

Having more space,

Covering more area.

While we're in this position of feeling into the body,

Just notice any tingling or energy sensations throughout the body,

Just placing some awareness around it.

And now an awareness around gravity,

Feeling gravity upon the body,

Feeling how it gently holds us upon the earth and allowing yourself to be at one with it,

Letting go,

Feeling comforted by that gentle holding down onto the earth,

Maybe a deeper sense of relaxation and letting go into the earth whilst acknowledging the gravity holding us.

Just feeling safe,

Warm,

Held by the earth,

Completely at ease,

Allowing yourself to be very present to our body,

Letting go of the past and the future,

Dropping into the present moment,

Being aware of the sensations of the body,

Shifting that awareness up onto the top of the head,

The crown of the head,

Just feeling an energy above the head,

An opening,

And feeling into the forehead,

Relaxing the forehead,

Allowing that relaxation to come down onto the temples,

And as I'm mentioning these focal points,

Just feeling and sensing a letting go of that area and feel that cascading around the area,

Feeling allowing the temples to go into a deeper sense of relaxation and letting go,

Surrendering into the forehead,

Just spending some time here going through deeper senses of relaxation in this area,

Allowing the eyes to fall heavier and deeper,

Letting them go,

Relaxing the cheeks,

Letting go of the ears,

Relaxing the jaw,

Allowing the tongue to settle comfortably within the mouth,

Naturally,

Breathing comfortably in and out of the nose,

Just feeling your whole entire face at rest,

Beautifully relaxed,

At ease,

Feel that relaxation starting to head down towards the back of the head,

Allowing a dropping into the earth,

As it cascades down,

Slowly moves its way to your neck,

Just be present to your neck,

Feeling more space or air in between the joints,

Allowing the neck to relax and let go,

Feeling comfortably into the support,

Be held and to hold your entire head in safety,

Feeling that deep sense of relaxation moving down the neck and allowing your shoulders to surrender into the earth,

Just letting them go,

Allow the tops of the shoulders to release,

And as they do,

Feel the neck and the head also following that relaxation into a deeper sense of relaxation,

Placing your awareness on the arms,

Feeling them being drawn into the earth,

Held by gravity,

Feeling the deep weight of them,

Providing a beautiful sense of relaxation,

Letting them go,

As you follow your awareness down your neck,

Onto your chest,

Just watching the breath,

Watching the rise and the fall of the chest,

And feeling an ease come to the chest,

Watching how the breath becomes shallow and light with your relaxation,

And on your exhales,

Although they're slight,

Just feeling into them letting go more of your upper body,

Moving your awareness down onto your stomach,

Spending some time here just being with the sensation of the stomach,

What sort of feelings are held here,

Maybe even move the breath out of the chest and feel that breath expanding into the stomach,

And on the exhales,

Allowing your stomach to let go and relax,

Because you are safe,

And as you let go,

Surrender into the stomach,

Feel the lower back also in sync with it drop into the earth,

Just spend some moments here just letting go of the entire upper torso,

And feeling it held with the earth between gravity and the earth in beautiful equilibrium,

Totally held,

Moving your awareness now down into the hips and groin area,

Once again allowing a sensation of letting go,

Surrendering,

Opening,

Knowing you're safe,

Knowing you're being held,

Feel that openness drawing into the earth,

Feeling a natural and organic sort of sensation with the legs dropping,

Letting them find their way,

Feeling your bottom drawing into the earth,

Becoming heavy,

Allowing the hamstrings and thighs to drop,

To be pulled into the earth,

Feel the weight of them,

Breathing in and out so gently,

Feel the relaxation moving towards the knees,

Feel an unlocking of the knees,

More space available,

More opening,

And that allows the calves and chins,

The lower part of the leg to drop into the earth,

To feel heavy,

Unlocking the ankles,

Feeling them completely relaxed,

And allowing the feet to feel heavy upon the earth,

Bring your awareness to the entire leg,

Both legs feeling very heavy,

Very held,

Breathing into the legs and on the exhales,

Just dropping them even further into the earth,

Finding a deeper sense of relaxation,

Now focusing back upon the breath,

Your whole body at rest,

Completely relaxed,

Completely safe,

Spend moments here just allowing the whole body to be held by the earth and in equilibrium between gravity and the earth,

Just being with your breath,

Knowing that your body is safe,

Knowing that your body is safe,

Feeling homeland night,

You you you you you you Now just starting to bring your awareness back Let me start with the breath again turning your attention back to your body again and just tune yourself into how it feels any emotions or sensations,

Energy,

Pain anything that might be present for you right now and just acknowledge the deep sense of relaxation and the self love and care which you've just given yourself and take some time maybe just turn over onto your side spend some moments,

Just comforted on your side holding yourself in this beautiful relaxed state and when you feel ready start to slowly but surely start to sit up take some breaths and that concludes this relaxation body scan session thank you for joining me

Reviews

Excellent.