Finding your way into a comfortable position lying down.
Your legs extended long.
Your arms resting heavily either on your belly,
Your chest or alongside your body.
And in your own time taking three deep cleansing breaths.
Breathing slowly through your nose and exhaling audibly through your mouth.
And with each long exhalation focus on leaving something from your day behind.
If there are specific thoughts or worries from your day bring them to your attention.
And then on an exhale imagine them leaving your body and leaving the space around you.
Consciously setting aside all of your stress and worries from the day.
Leaving everything behind you.
Breathing out the pressure from your boss.
Conflict within your family.
The stress of looming deadlines.
Whatever has been happening throughout your day.
Allowing yourself to disconnect from the busyness of your day for the next little while.
Now take a moment to scan through the muscles in your body.
You might find that you're holding onto tension in your muscles.
Particularly through your shoulders,
Your hands and your jaw.
So just seeing if you can consciously soften your shoulders.
Letting your shoulders relax and allowing the muscles to loosen.
The simple act of softening your shoulders will help you to transition from a state of tension into calmness.
Allowing your arms to rest heavily.
Not letting go of any tension or tightness in your arms and your hands.
Unclenching your hands and allowing your fingers to be soft and loose.
Breathing out all of the busyness and the activity of your hands.
Noticing if you're clenching through your jaw.
Just seeing if you can allow your jaw to rest loosely.
So that your teeth are not touching.
Let your lips be soft.
Your mouth relaxed.
Scanning your awareness through your body once again.
Noticing any other areas that are tense.
Perhaps your brow is furrowed.
Maybe there is some tightness in your hips or your lower back.
Seeing if you can allow yourself to soften a little more.
Finally seeing the stress and pressure that has built up within your body.
And start to become aware of your breath flowing in and out of your body once again.
Your breath is smooth and fluid.
Completely effortless.
With each exhalation completely letting go of tension.
Letting go of weakness.
Letting go of what no longer serves you.
Feeling all remaining stress and pressure.
Letting yourself to feel awash with calmness.
As you scan through your body once again notice how it feels to completely let go.
Notice the heaviness of your limbs.
The warmth and softness of your hands and your feet.
The effortlessness of your breath.
Feeling how it feels in your body to be completely at ease.
Now allowing yourself to float in this peaceful energy for the final few moments of your practice.
Taking your time to deepen your breath.
Feeling movement through your toes and your fingers.
Feel free to take any other movements or stretches that you need.
Letting yourself to ease your way out of your practice slowly and peacefully.
And in your own time blinking your eyes open once again into a soft and steady gaze.
Release.
