Lie down on your back with your arms at your sides.
Make yourself comfortable.
Allow your body to relax.
Be aware of the floor beneath you and of the contact of your body with the floor.
Allow your body to sink into the floor.
Become aware of your breathing,
In and out.
Be aware of your abdomen rising and falling as you breathe in and out.
Rising,
Falling,
Rising,
Falling.
Breathing in,
Bring your awareness to your eyes.
Breathing out,
Allow your eyes to relax.
Allow your eyes to sink back into your head.
Let go of the tension in all the tiny muscles around your eyes.
Our eyes allow us to see a paradise of shapes and colors.
Allow your eyes now to rest.
Send love and gratitude to your eyes.
You may say to yourself,
Breathing in,
I am aware of my eyes.
Breathing out,
I smile to my eyes.
Breathing in,
Bring your awareness to your mouth.
Breathing out,
Allow your mouth to relax.
Release the tension around your mouth.
Your lips are the petals of a flower.
Let a gentle smile bloom on your lips.
Smiling releases the tension in the dozens of muscles in your face.
Feel the tension released in your cheeks.
Your jaw.
Your throat.
Breathing in,
Bring your awareness to your shoulders.
Breathing out,
Allow your shoulders to relax.
Let them sink into the floor.
Let all the accumulated tension flow into the floor.
You carry so much on your shoulders.
Now let them relax as you care for your shoulders.
Breathing in,
Become aware of your arms.
Breathing out,
Relax your arms.
Let your arms sink into the floor.
Your upper arms,
Your elbows,
Your lower arms,
Your wrists,
Hands,
Fingers,
All the tiny muscles.
Move your fingers a little if you need to to help the muscles relax.
Breathing in,
Bring your awareness to your heart.
Breathing out,
Allow your heart to relax.
You may have neglected your heart for a long time in the way you work,
Eat,
And manage anxiety and stress.
Your heart beats for you night and day.
Embrace your heart with mindfulness and tenderness,
Reconciling and taking care of your heart.
Say to yourself as you breathe,
Breathing in,
I'm aware of my heart.
Breathing out,
I smile to my heart.
Breathing in,
Bring your awareness to your legs.
Breathing out,
Allow your legs to relax.
Release all the tension in your legs,
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
Your toes,
All the tiny muscles in your toes.
You may want to move your toes a little to help them relax.
Send your love and care to your toes.
Breathing in,
Breathing out,
Your whole body feels light,
Like duckweed floating on the water.
You have nowhere to go,
Nothing to do.
You're as free as the cloud floating in the sky.
Bring your awareness back to your breathing,
To your abdomen rising and falling.
Following your breathing,
Become aware of your arms and legs.
You may want to move them a little and stretch.
If you're doing the practice before sleep,
Just continue to follow your breathing.
Breathing in,
And breathing out.
If you're doing the practice as a break during the day,
When you feel ready,
Slowly sit up.
When you're ready,
Slowly stand up.
Take a moment and be aware of your breath as you stand there before continuing on your next activity.
Enjoy.
