Welcome.
This practice is meant to help you relax deeply.
You might fall asleep and you might not.
Both are great.
Because whether you sleep or not,
This practice would have helped you to quiet your mind and ease into relaxation.
Now let's begin.
Removing any distractions,
Any noise that you can avoid,
Please come into a comfortable position.
Now,
However that may look for you,
Whether it's lying down on your bed,
On a mat,
Having something to cover you,
Having pillows to support you,
Setting into a very comfortable,
Easy position.
Letting go of any expectations.
Simply following the sound of my voice,
Take a deep breath in.
With the exhale,
Releasing any tension,
Any stress,
Feel your muscles relax.
Now moving the attention to the earth that's holding you or the bed,
Whatever's supporting you right now,
I want you to feel the ease of the support.
Noticing the places where you make contact,
The earth or the bed or the chair.
That's how they support you.
You are safe.
And now letting your body sink in a little more into the earth,
Into the support.
Noticing the weight that you are holding in your body,
Letting it all sink into the earth.
Noticing what makes you warm and comforted,
Whether it's your bed,
Mat,
Pillow,
Your cushion,
Your blanket.
Notice how cozy and snug you feel.
You are safe.
You are supported.
Taking awareness now to the breath,
The natural rhythm of the breath,
Noticing how it comes in through your nose and how it goes out.
Following the whole cycle of the breath.
If thoughts come in,
Simply allow them in and let them go.
Noticing the temperature of the breath,
The cool air that you breathe in,
The warm air that you breathe out,
The breath that goes in,
Healing your body,
Making your body and mind quiet and still.
The breath that goes out,
Releasing any stress in the body,
Any stress in the mind.
And imagine a healing breath that when you breathe in,
Wherever there is discomfort,
Stress,
This healing breath going in and soothing the body.
This breath making the mind quieter,
Making the body more relaxed,
And this breath going out,
Taking with it any stress,
Any discomfort.
Notice your whole body.
Notice yourself,
The self that is lying down or sitting however you are.
As you breathe in,
Breathe in rest for yourself.
And as you breathe out,
Release everything that is holding you back from finding this rest.
Breathe in love for yourself.
Breathe out everything that is negative.
Feel connected to your body.
Ask your body if it feels tension anywhere.
Begin to notice any places in your body where there's resistance,
Tension,
Pain,
Discomfort.
I want you to breathe into that part of your body and then breathe out the tension from that part of your body.
Imagine your forehead relaxing.
Imagine the eyebrows widening.
Allow the muscles around the eyes to relax.
The lips,
The cheek,
Your jaw.
Taking awareness now to the neck,
The front and the back of your neck.
Imagine all the muscles of the neck relaxing.
You might feel some release.
Noticing now the shoulders and the shoulder blades,
Inviting the shoulders to let go.
Noticing now the arms and the hands,
The upper arms,
Elbows,
Forearms,
Hands,
Wrists,
Fingers.
Noticing relaxing.
Noticing the chest.
Noticing the breath in the chest.
Now invite the chest to relax and moving down to the abdomen,
Inviting the abdomen to relax.
Noticing if it feels tight and soothing it,
Letting the tension go.
Noticing the breath in the abdomen and the breath in the abdomen is healing.
Noticing the back now,
The upper back.
Now the lower back,
The spine relaxing the back all the way down the spine.
Letting go of any tension,
Any tightness.
Taking awareness down to the legs,
The thighs,
The hips,
The lower legs,
The ankles,
And the feet,
Your toes.
Releasing any tension from your whole of your legs.
Good.
Now imagine a beautiful garden and imagine there are 10 steps you need to walk to get to the garden.
Each step is a slow,
Mindful step.
Each step leads you closer to a state of deeper relaxation.
Each step leads you closer to where you want to be.
Ten,
You are feeling warm and cozy.
Nine,
You are feeling calm and peaceful.
Eight,
A gentle wave of relaxation is sweeping over you.
Seven,
Your body is experiencing deeper and deeper relaxation.
Six,
Going further into this state of relaxation.
Five,
Your body is letting go.
Four,
Your body and mind are weightless.
They are sinking in.
Three,
You are finding deep rest and ease.
Two,
Your eyes feel heavy and are sinking in.
One,
You are experiencing a soft,
Deep peace.
Four,
Your body is experiencing deep peace.
Five,
Your body is experiencing deep peace.
Six,
Going further into this state of relaxation.
Five,
Your body is experiencing deep peace.
