Sleep well,
Allow your body to settle,
Keep your eyes closed,
If thoughts come up,
Let them come and go.
Now take three deep breaths,
Inhaling through your nose all the way down to your belly and exhaling through your mouth with a sigh.
As you breathe in,
Feel your belly lift and as you breathe out with a sigh,
Let go of your day and relax deeper into your body.
Become more and more present,
Here,
Here.
Breathe steadily through your nose in a calm and natural way into your belly.
You are here,
Feel how the breath is moving through your body,
How your inhales expand your belly,
Expand your ribcage,
How your exhales relax your body even more.
Now you are going to scan through your body.
We start with your feet,
Bring your attention there,
Spread your toes,
Move your feet a little and release.
Maybe you can feel some sensations,
Feel your feet and relax.
Notice the temperature of your feet,
Breathe in through your nose and direct your breath all the way down to your feet.
If you have thoughts coming up,
Let them come and go.
Let's move up to your legs,
Feel the sensations in your legs,
Tense and relax your calves.
Be curious and relax.
Now become aware of your knees and your thighs.
Become aware of the bones and muscles in your legs.
Keep breathing slowly and steady in a natural rhythm,
Feel your legs relaxing more and more.
Come up to your hips,
Take a deep breath in and as you breathe out,
Feel how your hips relax into your mat.
And again,
Take three deep breaths in through your nose and exhale through your mouth.
Become aware of your whole torso,
Lifting with the inhale and relaxing with the exhale.
Feel the muscles of your back and direct your breath into your spine,
Really feel the muscles of your back and breathe into the whole length of your spine.
Keep relaxing and breathing,
Feeling your back expand.
Can you notice any lightness or heaviness?
How does your body respond when you breathe focused like this?
Move your breath into your chest,
Inhale and feel your ribcage expanding.
Maybe there is tension there or do you feel lightness or heaviness?
Expand your chest with your breath,
Feel the relaxation.
As you inhale,
Move to your shoulders and collarbones.
With every exhale,
Let your shoulders relax more.
Move your shoulders gently a couple of times.
Notice any changes in the sensations.
Give yourself a moment to pause and to feel the state you are in.
Feel the relaxation as you breathe.
Move your awareness up your spine,
All the way to your neck and feel your skull.
You can rock your head gently from side to side,
Back and forth,
However it feels good.
It is important that every movement feels good to you.
Notice the sensation of your neck all the way up to the back of your head.
Now become aware of your face.
Start moving the muscles in your face.
Lift your forehead a couple of times,
Up and down.
Tense your cheeks,
Move your lips and your eyes.
Open your mouth,
Maybe you wish to yawn a few times.
Now close your mouth and relax your jaw.
Imagine breathing into your face,
Put on a smile.
Start moving your fingers.
Gently clench your hands and release.
Gently make a fist and release.
Become aware of the muscles and movements in your hands.
Feel the temperature in your hands.
Move all the way up to your arms and feel along your arms.
Notice any sensations.
Become aware of the muscles in your arms.
Maybe you can feel a heaviness.
Take a deep breath again through your nose and exhale through your mouth with a sigh.
Feel how your lungs are expanding from belly to chest.
Direct your breath from your toes all the way up to the top of your head.
Very nice.
Feel the support of your lungs.
Maybe you can sense your heartbeat.
Feel the support of your muscles,
Your bones,
Your tendons,
The aliveness of being fully supported by 100 trillion cells in your body,
All working for you.
And now,
As your day comes to an end,
It is time to sleep.
Let all the thoughts in your mind fade away.
Let them fade away,
Fade away,
Away.
All is done for today.
Maybe you notice the waves in the background.
Let the waves carry you away into a good night's sleep,
Into your dreamland,
Having a beautiful rest.
Sleep well,
Sleep well,
Sleep well.
