Find yourself in the comfortable position,
Laying on your back,
Find your place in this space,
Now tense all your muscles for a second,
Retain and release,
Again tense all your muscles,
Retain and release all the tension for the last time,
Tense all the muscles,
Retain and release,
Let it all go,
Relax,
Deeply breathe in through your nose in 4,
1,
2,
3,
4 and exhale in 6 through your nose,
6,
5,
4,
3,
2,
1,
Breathing in 4,
1,
2,
3,
4,
Exhale in 6,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4 and exhale 6,
5,
4,
3,
2,
1,
Come back to your natural breathing rhythm,
Place your hands on your diaphragm and observe this rising and falling sensations,
On each inhalation your chest is rising,
On each exhalation it's falling,
Inhale rising,
Exhale it all falls down,
Inhale feel rising sensation,
Exhale falling feel how the oxygen is coming to your nose and it goes down to your throat,
Lungs and belly,
Feel how the oxygen fills all your belly,
On each exhalation it goes all the way back through the belly to lungs,
Throat and nose,
Inhale,
Exhale,
Concentrate on your breathing and absorb it with the curiosity like if you've never had this experience before,
Inhale,
Exhale,
Your body is heavy,
Your bed is so comfortable and it feels like you're sinking down into it,
Feel how incredible is this feeling of soft,
Relaxed body,
Let it all go,
If your mind wanders,
Starts to create different stories in your head,
Just acknowledge it and let it go,
Disattach from all your thoughts,
You are here and that is important,
Concentrate on your breathing and every time that you are lost,
Gently place your attention to your breathing,
Inhale,
Exhale,
Feel your eyelids and truly relax them,
Relax your cheeks,
Your jaw,
Soften all the muscles of your face,
Inhale and exhale,
Release the back of your head,
Neck,
Shoulders,
All the tension just fades away,
Your face,
Your head,
Your neck and your shoulders,
They're calm and relaxed,
Inhale,
Exhale,
The feeling of relaxation fills all your arms,
Forearms,
Fingers,
Any tension just drifts away,
You are in peace with yourself,
With your body and with everything that's around you,
Inhale,
Exhale,
Now your breath is coming to your chest,
It's rising and it's falling and these sensations make you calm,
Make you feel safe and relaxed,
Let it all go,
The relaxation drifts to your belly and it fills with immense feeling of calmness your hips,
Your thighs and they're getting softer,
Their muscles open to the sides,
Inhale,
Exhale,
The relaxation comes to your knees,
Calves,
Ankles,
As they're getting softer and softer,
Your feet are falling to the sides,
All your body is heavy,
Soft,
Relaxed,
It feels so nice to be here,
Just laying,
Come back to your breathing,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale and exhale,
Let it all go,
Feel that you're fading away,
Far,
Far,
Far away
