Hi,
This is Natalie from the Little Room of Harmony with a short relaxation.
So find a comfortable space,
Either lying down or sitting.
And as you find that space,
Just take time to slightly adjust the body,
To really find that place where you can settle,
Where the body feels quite aligned.
And you can allow the body to soften.
And then just take your awareness down into your toes.
Make sure the toes are soft and relaxed,
Relaxing the tops of your feet and the soles of your feet and your heels.
Feeling into your calf muscles and your shins and your knees.
Let them be soft,
Let them release any tension that you might be holding now.
Relaxing your thighs,
The buttocks.
Soften the abdomen,
The lower back,
The middle back,
The upper back and all around those shoulder blades.
Just softening,
Relaxing,
Perhaps a sense of warmth flooding into this area.
And now the chest area,
The collarbones,
The tops of your shoulders.
Feeling down the upper arms now,
Relaxing the elbows,
The lower arms,
The wrists,
The palms of your hands,
The backs of your hands and all ten fingers and thumbs.
The legs,
The torso,
The arms,
Feeling soft,
Relaxed and warm.
Bring your awareness up to your head now,
Making sure there's no tension in the jaw.
Relax the root of your tongue and your cheeks.
Let the muscles around the eyes soften,
The eyes sinking towards the back of your head.
The forehead smooth,
The top of your head smooth and the back of your head smooth.
And now just bring your awareness to the fact that you're breathing without changing anything at all.
Just watching your breath and notice your body moving slightly as you breathe.
Feel that movement in the upper chest area perhaps.
And feel that movement in the abdomen.
As you breathe in,
Feel the abdomen rising upwards.
And as you exhale and release the breath,
The abdomen releases back towards your spine.
Just being aware of that movement in the body as you breathe.
Abdomen rising up as you inhale and releasing as you release the breath.
And now start to invite in a feeling of lightness into the body.
Imagine your body becoming as light as a feather.
The head is becoming light and weightless.
The arms starting to feel light and weightless.
The torso now and the legs light and weightless.
Your body is light as a feather.
As if it could just float away.
And now start to invite in the opposite sensation,
A feeling of heaviness.
Let it spread into your head,
Your arms,
Your torso,
Your legs.
Invite in that feeling of real heaviness into your whole body.
The whole body sinking down,
It's so heavy.
And once more come back to your breath.
Just bringing your awareness back to your breath.
No need to change your breath in any way.
Just observing your body.
Breathing in and breathing out.
The abdomen rising up as you breathe in.
The abdomen releasing as you release the breath on the exhalation.
And as you follow your breath in this way,
With each exhalation,
Invite your body to soften even more.
With each exhalation,
Invite your body to let go even more.
Exhaling,
Softening.
Exhaling,
Letting go.
Exhaling,
Softening.
Exhaling,
Letting go.
Enjoying that sinking,
Melting sensation as you exhale.
And then either continue with this practice of letting go on the exhalation,
Or when you're ready,
Release from the practice and simply rest.
Om Shanti.
