Welcome to this deeply relaxing practice.
I'm Shauna and I will be guiding you through this session today.
I invite you to allow yourself to get as comfortable as possible laying back in your bed,
The couch or the floor.
And before we fully settle here,
I invite you to ask yourself,
How can I get 10% more relaxed than I am now?
Maybe that means getting a pillow under the head or a blanket over the body.
Maybe it's wiggling any niggles out of the body,
Out of your shoulders,
Your feet.
I invite you to breathe in deeply through your nose,
Filling up your belly,
Your chest,
Your ribs,
And then letting it all go with a sigh.
Begin this practice by doing a really simple breathing technique to soften the body.
So I invite you to bring your hands over top of your belly and as your hands touch your belly,
There is a reminder to soften,
To soften the muscles,
To allow the belly to expand and get bigger.
And just allow yourself to follow your breath here,
Feeling the hands rise with the belly as you inhale,
Feeling the hands soften,
Fall as you exhale.
And bring your awareness to this part of your body,
Feeling the breath through your belly with your hands.
Over time,
The breath will naturally begin to soften to get a little bit longer,
A little bit more relaxed.
We'll do this for five more times.
Plane.
When you are ready,
Simply bring your hands down at your sides.
And while we're here,
Let's make an agreement that nothing needs to happen,
Nothing doesn't need to happen.
This is a practice of allowing ourselves to be present with what is.
So all those limitations,
Expectations that you might have brought with you,
Allow each exhale to float them away.
Everything is as it should be.
You are exactly where you're meant to be.
There's nothing that needs to be done.
We begin to allow our awareness to expand by connecting to the different sensations in our body.
As we connect to those spaces,
Our body will naturally soften and get heavy.
So begin with the eyes.
Learning the eyelids,
Being aware of where the eyelids touch.
Allowing the eyeballs to rest in their sockets like hammocks.
Bringing awareness to your mouth,
Cheeks,
Tongue,
Teeth.
And as you bring that awareness,
The mouth begins to find some softness,
Relaxation.
There's nothing that needs to be done here or fixed.
You're simply just being aware of the sensation of the mouth.
Being aware of the sensation of ears,
Inner ears and outer ears.
Of cheeks,
Jaw.
And as you bring your awareness to these areas,
They begin to soften,
The jaw releases.
Bringing awareness to your forehead.
Feeling the openness,
The softness between the eyebrows.
Bringing awareness to your entire face.
From ears to chin,
Chin to nose,
Nose to forehead.
Being aware of your entire face and as you bring that awareness,
It begins to melt the stress away.
Being aware of the sensation of top of head,
Side of head and back of head.
As you bring awareness there,
Your head begins to get heavy,
Resting on the pillow or the ground.
Moving this awareness down to your neck,
To your throat and as you do your throat and your neck open,
Relax,
De-stress.
Moving down further to the shoulders,
Shoulder blades,
Front,
The top and the back of the shoulders,
Feeling them begin to melt down to the ground.
Releasing all burdens that you carry,
Letting go and sinking further and further.
Bring awareness to your left arm from shoulder to elbow,
Elbow to wrist and wrist to fingertips.
As you do,
The left arm naturally gets heavy.
The arm from shoulder to elbow,
Elbow to wrist,
Wrist to fingertips.
Again with that awareness comes a softening,
Comes a release,
A relaxing of both arms.
Bringing that awareness to the spine,
Feeling the spine fused,
Melting into the ground or the bed beneath you,
All the vertebrae,
The ribs getting heavier,
Relaxing.
Bringing that awareness to the chest and the collarbone,
Feeling it begin to feel light and airy and open,
Soft.
Moving down to the belly,
To the abdomen,
Feeling the belly expand each inhale and fall and rest with each exhale.
Moving down further to the hips,
The pelvis,
The bum.
As you bring your awareness to this area,
It begins to open and get heavy at the same time melting into the bed,
Into the ground.
Finding a release,
Feeling the awareness moved to the left leg from the hip to the knee,
The knee to the ankle,
The ankle to the toes.
Feeling your entire left leg heavy,
Relaxed,
Completely letting go.
Bringing that awareness to the right leg from the hip to the knee,
The knee to the ankle,
The ankle to the toes.
And feeling that heaviness,
That release,
That surrender to the right leg.
I want you now to bring your awareness to the entire left side of your body,
From the top of the left head to the left ear,
The left arm,
The left leg,
Feeling the left side of your body as heavy,
Soft,
Relaxed.
Feeling the right side of your body from the right top of the head,
The right ear,
The right arm,
Right leg,
As heavy,
As relaxed.
Then I invite you to connect to the entire body here,
The entire sensation of body resting on the bed or the floor,
And feel the release,
The softness,
The heaviness,
The relaxation.
The back part of the body is melting heavy into the ground as the front top part of the body is light,
Soft,
Airy.
The back part of the body is light,
Soft,
Airy.
The back part of the body is light,
Soft,
Airy.
