Close your eyes and quiet your mind.
Be still.
With each exhalation,
Allow your body to soften.
Attention settling into this present moment.
Let go of thoughts,
Worry,
Or tension.
Relax,
Trust,
And let go.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale with a deep sigh,
Letting go even more.
Take one more deep breath in,
Letting it out with a sigh,
And this time release any anticipations or expectations in the mind.
Relax.
Feel a sense of peace and contentment in your heart.
To release trapped energy and move into total relaxation,
We will use deliberate tension and relaxation.
If you cannot have undue pressure in the head for any reason,
Do not hold the breath during this exercise.
Don't create strain,
But move fully into the experience of tension so that you can dive deeply into relaxation.
Now bring your attention to both arms,
Upper arms,
Forearms,
And hands.
As you draw a deep breath in,
Consciously squeeze and tense all the muscles of the arms from shoulders to fists and hold.
Squeeze.
Go deeper into the tension and let go.
Now completely let go and relax.
Observe and feel the sensations in the arms.
Now shift your attention into your lower body,
Hips,
Legs,
Feet.
As you draw a deep breath in,
Consciously engage all the muscles of the buttocks,
Thighs,
Calves,
And feet.
Squeeze and hold.
Feel all the muscles active.
Go deeper into that holding and now let go.
Let go instantly and completely.
Relax.
Observe and feel sensations in the legs and feet.
Now become aware of your entire body,
Arms,
Legs,
Belly,
Back,
Neck,
And face.
As you draw the breath in,
Deliberately tighten all the muscles of your entire body,
Feet,
Legs,
Buttocks,
Belly,
Back,
Chest,
Arms,
Hands,
Neck,
And face.
Hold.
Go to the deepest level of experiencing tension until you feel shaking throughout your entire body even tighter.
Now let go.
Now in a relaxed way,
Without tensing at all,
Draw a deep breath in and let it out.
Deeply relaxed.
Feel your body melt slightly into the floor.
Observe and feel the flood of energy mobilized into all the muscles,
Nerves,
And cells of the entire body.
Allow your body to relax into this flood of released energy.
Let go of any holding anywhere.
Let your body go limp like a ragdoll.
Pay attention to all the sensations that are present accompanying the felt sense of released energy pulsing through your body.
Allow your mind to melt and merge into this river of energy.
Now become aware of the rising and falling of the breath.
Feel your body resting.
Gradually you can move as if waking from a restful sleep,
Wiggling fingers and toes,
Allowing any movements or stretches that feel appropriate.
Take your time.
Keep a portion of your awareness anchored in this inner experience,
Bringing a deep sense of peace and contentment with you as you bring awareness back to the body.
Notice how you feel in your body right now.
Notice the state of mind,
The quality of the breath.
Feel the presence in your heart.
Be still and be grateful.
Know that you can easily enter here again and again.
As you feel ready,
You may gradually open your eyes.
Jai Bhakwan.
