Find a quiet,
Comfortable space where you will not be disturbed.
Perhaps laying on your bed or on a mat on the floor.
Lie on your back with your legs slightly apart and falling straight out in front.
If you'd like a little extra support you could gently bend the knees and place a pillow or bolster underneath them.
Let the arms come away from the body with the palms facing up or down,
Depending on what feels best for you.
Softly close the eyes or lower the eyelids as we begin to shut out the external world.
There is nothing you need to do right now.
There is nowhere else you need to be.
Take a long full deep breath in through the nose and exhale sigh release through the mouth.
Now gently close the lips,
Do your breathing only through the nostrils.
If you can make yourself even 2% more comfortable,
Do that now and then come to stillness.
I'd like you to bring all of your mental attention to your feet.
Relax your feet.
Relax the soles,
The heels,
Toes.
Your feet are relaxed,
Your feet are completely relaxed.
Relax your ankles,
Calves,
Shins,
Knees and thighs.
Relax your ankles,
Calves,
Shins,
Knees and thighs.
Your legs are relaxed.
Your legs are completely relaxed.
Relaxed.
Relax the hips,
Pelvis,
Buttocks.
Relax the hips,
Pelvis and buttocks.
The hips,
The pelvis,
The buttocks.
Completely relaxed.
Relax your abdomen,
Your ribs,
Your chest,
Your collarbones.
Relax your abdomen,
Ribs,
Chest and collarbones.
Your abdomen,
Ribs,
Chest and collarbones are completely relaxed.
Relax the lower back,
Middle back,
Upper back and shoulder blades.
Relax the lower back,
Middle back,
Upper back and shoulder blades.
Back is relaxed.
Back is completely relaxed.
Relax the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
Palms,
Fingers.
The arms are relaxed.
The arms are completely relaxed.
Relax the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
Palms and fingers.
The arms are relaxed.
The arms are completely relaxed.
Relax the neck,
Jaw.
Relax the inside of your mouth,
Your tongue all the way to the back of your throat.
Relax your lips,
Relax the cheekbones.
Relax the skin around the eyes.
And let the eyes all gently back into the sockets.
Relax the eyebrows,
The forehead,
The crown of the head,
The back of the head and the ears.
Bring the attention inward.
Relax the heart,
Lungs.
Relax the kidneys and liver.
Relax the stomach.
And finally,
Relax the mind.
Relax the mind.
Mind and body are relaxed.
Mind and body completely relaxed.
Remaining here in peace and stillness for the next few minutes of this sound journey.
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