Feel free to.
.
.
Find a place lying comfortably on your back,
With the legs just the way you want them,
The arms just the way you want them.
Make yourself comfortable.
During this exercise,
If you need to adjust your body,
Let it happen.
And should you feel like having a deep sigh or yawning,
Feel free to allow that to happen.
Let's take some time to arrive in our bodies,
Sensing that we are lying on a surface.
I am lying on a mattress,
So I will refer to a mattress.
But if you are lying in bed or on the floor or on a mat,
It's all okay.
Let's arrive on the mattress,
Sensing our physicality,
Our mass,
The weight of it,
And that it's resting on the mattress.
And when we keep our mind focused on the weight resting on the support of the mattress,
We can feel melting or sinking in,
Happening.
Letting that go.
Try to find an easiness,
A comfort in sinking,
Releasing.
Let's feel the weight of the feet.
That you can relax,
Really resting the feet on the support of the mattress.
That you can relax,
Really relaxing the feet on the support of the mattress.
And that resting,
You also can notice that in the ankles.
It's connected with the feet.
You can let that awareness grow by also feeling the lower legs and the weight resting on the mattress.
And include the knees as well.
The weight.
And include the thighs.
And include the hips and the pelvis.
So let that rest,
Really fall.
And because we are releasing.
We can also feel it's soft.
Soft legs.
Soft feet.
And soft pelvis.
And the belly can be soft as well.
And join it with the softness of the legs,
Pelvis.
And let that whole area of the waist rest on the mattress.
And that's it.
And we let the rib cage join.
Resting easily on the mattress.
And the rib cage so soft.
Let the shoulders join.
Very soft and resting on the mattress.
And let the arms join.
And let the arms join.
Upper arms.
Elbows.
Lower arm.
Wrists.
Hands.
Fingers.
Let the arms arrive on the mattress.
And like the rest of the body,
You feel the support.
And it's very soft.
Let's include the neck and the throat.
Melting into that softness.
And then the jaw.
And the mouth.
Ears.
Soften.
The nose.
And the eyes.
Let the head fall into the mattress.
And the shoulders.
And so,
Feel the whole body melting,
Sinking into the mattress.
Let it happen.
Surrender into falling.
Releasing.
Releasing and letting go.
And try to notice that the body is breathing,
Moving.
And let's connect with the air,
With our nose.
So feel the air coming in our nose,
And going out our nose.
And try to feel the softness of the air.
It's kind of like when you smell a delicate flower,
Or a subtle perfume.
There is an awareness of breathing,
Connecting to the quality of air.
And so now,
Try to sense the softness of the air coming in,
And the air coming out.
And try to feel the softness of the air.
The body is soft.
The air is soft.
It's still a soft feeling equal to the sheet.
Then let's put our hands on our chest doesn't matter so much where,
Just find a nice place where the hands can rest and with these soft hands resting on the soft chest let the arms and the shoulders and the neck relax without changing anything listen to the movement of the hands,
The movement of the chest because of breathing maybe you can become more aware of the volume of the chest by sensing this movement,
The filling of the body with air and the air going out of the body again the body is soft,
The air is soft then move one hand into the area of the stomach that's the area between the breastbone and the belly button let the soft hand land on the soft body the arm very relaxed and comfortable shoulders are comfortable body is comfortable and you can feel that there is movement in that area as well and let that movement happen there is no need to exaggerate or emphasize it,
It's just about sensing the area open up because of the air coming in and that the area becomes less because of the air going out and the body is soft resting and the air is soft let's put the hands on the sides a little bit on the area where the floating ribs are,
I can feel my palms touching ribs and my fingers are on the area of the stomach that's the area between the belly button and the breastbone so I can feel the sides of my body a little bit better take care to have soft hands really falling into the support of the body and the arms are comfortable,
Shoulders,
Neck comfortable and notice the movement the volume of the body becoming more clear and that it fills up when the air is coming in when the air is coming out it becomes less the body very soft the air very soft you can release,
Surrender to that and then final step,
The hands on the lower belly the area between the pubic bone and the belly button find a comfortable place,
Could be in the middle or the left hand a little bit on the left and the right hand a little bit on the right make it comfortable and feel the soft hands landing on the body very soft the arms are relaxed,
Neck,
Shoulder and you can notice the movement of the lower belly the arms are relaxed,
Neck,
Shoulder and the body is very soft and it's moving because soft air is coming in filling all the areas of the body and soft air is going out emptying the body the body is relaxed,
Neck,
Shoulder the body is soft and sinking the air is soft coming in and out of the soft body the body is relaxed,
Neck,
Shoulder the body is relaxed,
Neck,
Shoulder the body is relaxed,
Neck,
Shoulder so take your time,
Space to remain in this state as long as you want and enjoy being connected with your natural breathing,
Your natural body you you you you you you you you you you you you
