This is a guided relaxation for the body,
Mind and spirit.
Begin by finding a comfortable position where you can relax.
Take a moment to fully arrive into this time and space.
Begin to notice a breath.
Notice every inhale and every exhale.
Allow the breath to gently slow down.
Feel the breath moving in and out through the nostrils.
Feel the cooling sensation as the breath enters the body.
Feel the warming sensation as the breath leads the body.
Feel the breath deep down at the lower abdomen.
Feel the rising and the falling of the abdomen with every breath.
Begin to bring the awareness into the physical body.
Notice the position of the body.
Feel the parts of the body that are in contact with the ground.
Begin to invite the feeling of relaxation and rest into every part of the body.
Relax into the top of the head.
Relax into the base of the skull.
Relax into the space between the eyebrows.
Relax the temples and the cranial bones.
Relax the entire head.
Feel the eyes sinking back into the eye sockets.
Relax the tip of the nose.
Relax the lips and the jaw.
Relax the entire face.
Notice the breath moving inside the ears.
Relax the ears.
Relax the mouth.
Relax the teeth and the gums.
Notice the tongue and the palate.
Relax down into the throat.
Relax the neck and the shoulders.
Relax down into the chest and upper back.
Down into the arms,
Hands and fingers.
Feel the breath right at the center of the chest.
Notice the movements of the lungs expanding and contracting.
Notice the beats of the physical heart.
Relax down into the diaphragm.
Relax down into the abdomen.
Relax the middle back and the lower back.
Relax the spine vertebrae by vertebrae.
Relax down into the hips and buttocks.
Relax the legs,
Knees,
Ankles and feet.
Feel the sensations at the soles of the feet,
Palms of the hands.
Feel the breath moving through the nostrils and moving directly into the brain and the nervous system,
Relaxing the body and mind.
Relax all of the muscles,
Bones and joints.
Relax the brain and the brain fluids.
Relax the entire nervous system.
Relax the spinal cord.
Relax the heart and the lungs.
Relax the stomach and the liver.
Relax the spleen and the small intestine.
Relax the large intestine.
Relax the kidneys.
Relax the reproductive organs.
Relax all of the blood vessels in the blood.
Notice the body as an image that reflects in a mirror.
Notice yourself being aware of yourself.
Notice the thoughts as they come and go.
Allow the mind to wander.
Notice the thoughts as if they were clouds passing through the sky.
Feel the breath.
Feel the breath at the center of the chest.
Feel the expansion and contraction.
Notice the thoughts coming back in only witness and gently come back to your point of focus.
The feeling of the breath at the center of the chest.
They hear the chest and women.
The body is completely relaxed.
The mind is completely relaxed.
You are completely relaxed.
You feel clear,
Balanced and at peace.
You are complete.
As you are ready,
You can slowly bring yourself back.
Gently moving fingers and toes.
Gently opening the eyes and coming back.
