Bring yourself into a comfortable position.
You can be seated upright or lying down.
Relax the arms and legs and gently close the eyes.
Take a slow,
Deep inhale through the nose and hold the breath.
Out of the mouth,
Exhale,
Release.
Take another,
Slower,
Deeper inhale,
Collecting any stress or noise in the body and mind.
More powerfully out of the mouth,
Release,
Exhale.
One more time,
Inhale slow and deep and hold the breath.
Take sigh out of the mouth,
Exhale,
Release.
Allow the breath to return moving naturally through the nose.
Allow the muscles of the face to soften.
Relax the forehead,
The eyes.
Relax the cheeks,
The jaw.
Let go in the shoulders,
Arms and hands.
Relax the hips,
The legs,
The feet.
Become aware of the whole body resting here.
Gently shift the awareness to your breath.
Notice the movement of the breath through the nostrils and chest.
Allow your attention to rest with the sensations of the breath.
We'll shift now to long,
Deep breathing through the nose.
Breathing now as you expand the belly,
Fill the breath into the chest,
The back.
Hold the breath for a brief pause.
Then exhale slowly as you relax and soften through the chest and gently draw the navel point in toward the spine.
Continue with long,
Deep breathing,
Resting the attention with the sensations of the breath Continue to keep your awareness with the breath,
Expanding,
Stretching open on your inhale,
Relaxing,
Letting go on the exhale.
Release any breath you may be holding.
Take another slow,
Deep inhale and hold the breath.
Out of the mouth,
Exhale,
Release.
Allow the breath to return moving naturally through the nose.
We'll begin to relax the muscles of the body a little more deeply,
Starting at the top of the head.
Relaxing the scalp.
Letting go in the forehead,
Softening the eyes,
The nose.
Relax the ears,
The cheeks.
Allow the lips to part naturally,
The tongue to drop.
Relax the jaw,
The chin.
Allow the whole face to feel released.
Soften the muscles in the neck.
Let the shoulders melt down.
Relax the arms,
Hands,
Fingers and thumbs.
Visualize the shoulder blades sliding down the back.
Become aware of the belly or the chest moving as you breathe.
Visualize the organs in the upper body relaxing,
The heart,
The lungs.
Release any squeezing in the hips.
Release any tension in the legs.
Relax the feet,
The toes.
Allow the whole body to feel calm from head to toe.
Take a slow,
Deep inhale and hold the breath.
Very gently,
Softly,
Out of the mouth,
Exhale.
Notice how you feel in the body and the mind.
Invite in feelings of calm,
Clarity,
Presence and gratitude.
Allow these feelings to rest in the body,
The mind and the heart.
You may continue to rest here and whenever ready,
Gently opening the eyes.
Idaho Techn per ring.
You
