We are lying on our backs.
With our legs straight,
Comfortable.
And the arms just the way we want them.
Try to make yourself comfortable.
Let yourself rest.
During the exercise,
If you feel that you need to change your position,
Feel free to let that happen.
It's okay.
And if you feel that you need to make a sigh,
Yawn,
Take a deep breath,
Then let that happen.
It's okay.
Feel free to relax and make yourself comfortable at all times.
I hope you're warm enough and I hope that you're in a space where you won't get disturbed.
So you can let go and sink into relaxation.
Let's take a moment to arrive in our bodies,
Sensing that we are lying on a surface.
It could be that you're lying on the ground,
On a mat,
On a mattress,
In bed,
Wherever you like.
Make yourself comfortable and take your time to arrive.
So,
Sense your body.
Feel it.
Comfortable,
Easy.
Let's find a way to sense our toes.
Sense the weight of the toes.
The weight is very light of course,
But still,
Everything falls.
Gravity will pull it down and see if you can feel that even the toes are falling.
Just there,
In the big toe,
In the tiny toe,
And the toes in between.
Feel comfortable.
The heel.
The arch.
The sole.
The heel.
The arch.
The sole.
And the toes.
The whole of the foot.
It's heavy.
The heel.
The heel.
The heel.
The heel.
The heel.
The heel.
Then we go to the ankles.
Let's see if we can feel the weight in the ankles.
The heel.
The heel.
The heel.
The heel.
The heel.
Let's feel the weight.
The ankles and the feet.
The mass.
The physicality.
Being brought down by gravity.
The heel.
The heel.
The heel.
The heel.
The heel.
The heel.
Then,
The lower legs.
The calves.
The shin bone.
Try to feel the weight.
The mass.
Falling down.
And,
How does the weight in the knees feel?
The muscles.
The muscles.
The muscles.
The muscles.
The muscles.
And then,
The weight of the thighs.
Feel the mass.
The physicality.
Falling.
The muscles.
The muscles.
The muscles.
The muscles.
And then,
Feel the feet,
The ankles,
The lower leg,
The knees,
And the thighs.
Heavy.
It's weight.
The upper leg.
The knees.
The knees.
The knees.
The knees.
The knees.
And let's join the legs with the hips,
The buttocks,
The groin,
The pelvis.
And then,
The legs.
The legs.
The legs.
The legs.
The legs.
Then,
We make a little jump.
To the fingers.
Feel the fingers.
The thumb.
Small finger.
And all the fingers in between.
Try to feel also the tops of the fingers.
Can you feel the weight?
Can you feel that the mass,
The physicality,
Is dropping?
Drawn by gravity.
And feel the hands.
Including the fingers and their weight.
And let's include the wrists.
And through the fingers you can feel if you bend your fingers,
If it's on and that stops.
Let's sense the lower arms.
The weight.
Dropping.
And let's feel the weight of the elbows.
Drops a little bit down in the armour without throwing anything off.
Feeling the weight of the fingers,
Hands,
Wrists,
Underarms and elbows together.
Feel the weight of the fingers,
Hands,
Wrists,
Underarms and elbows together.
Then we go to the upper arms.
Sensing the weight,
The mass,
Dropping.
Feel the weight,
The mass,
Dropping.
Feel the weight of the shoulders.
Feel the weight of the shoulders.
Feel the weight of the shoulders.
Feel the weight of the shoulders.
Feel the weight of the shoulders.
And then let's feel the fingers and the hands,
The wrists and lower arms,
The elbows,
Upper arms and shoulders together.
Dropping.
Feel the weight of the fingers.
Let's join that with the chest.
The rib cage.
Heavy dropping.
Feel the weight of the fingers.
And let's feel the weight of the feet,
The legs,
The pelvis and the hands,
The arms,
The shoulders,
The chest.
Dropping.
Feel the weight of the fingers.
There is an area in between the pelvis and the chest that we can sense.
And have a join with the rest of the body that is falling.
The area of the mid-rib,
The waistline.
Have a join with the pelvis and the chest.
The weight,
The mass.
Dropping.
Feel the weight of the fingers.
And let's feel the weight of the feet.
Let's join that with the lower arms.
Let's have the neck,
The throat join.
Feel the weight of the neck,
The throat.
Feel the weight of the jaw.
Feel the weight of the jaw.
Let it fall.
And the weight of the head,
Skull.
It's heavy.
Let it fall.
Then,
Sense the whole body.
The mass dropping.
And it's comfortable,
Easy and calm.
Relax.
Relax.
Notice that the body is breathing.
The air is drawn in.
The air is coming out.
It's easy,
Comfortable.
Relax.
Relax.
Relax.
Relax.
Let the body find its own way,
Its own rhythm of breath.
With the air coming in,
The heavy body.
The air coming out,
The heavy body.
Relax.
Take as much time as you like to feel the heavy body breathing.
Let it be comfortable.
And enjoy.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
You you
