Hello,
My name is Sonia and today we're going to do a slow down and relaxation practice all together.
Lay on your back in a most comfortable position that you can get,
Choose already a place where you feel comfortable and safe.
Bring your body in that position that you feel you don't have to move yourself any longer.
Arms along your body,
Bring the palms of your hands facing upward and feel the perfect alignment with your spine,
With your neck and your head.
Start by feeling that sensation on your body that you are in the most safe place,
In the best place to be here and now.
Take a long and deep breath and start by fulfilling all your body with all the oxygen around you.
Imagine like you're breathing with all yourself,
All your body,
Not just your lungs and visualize that together with that air you are absorbing,
All the oxygen,
All the energy available around you.
Hold the air a little bit,
Exhale letting yourself go at once and by this time accommodate your body even more if necessary.
Take another long and deep breath,
Visualizing that you are absorbing all that oxygen,
Energy and life from each pore of your skin,
Exhale relax even more and while you're feeling already that tranquility inside,
Let your breathing to get smooth,
Calm.
Keep breathing in through your nostrils as smoothly as possible,
Exhale as well through the nostrils allowing the air to be released as slower as possible like you could feel the flow of the air on your nostrils and in the most silent way that you can as you could smooth as well your heart,
Relax your relaxing your toes and ankle,
Relax your legs,
Your knees and your thigh,
Allow this wave of relaxation to raise up out to your torso,
Relaxing your abdomen,
Chest and your back,
Relaxing vertebra per vertebra,
Muscle per muscle,
Release shoulders,
Arms,
Forearms and relax your neck,
Your chin,
Jaw,
Lips,
Tongue inside your mouth,
All your face muscles,
Eyes muscles,
Relax even your scalp,
Your forehead,
Your ears and feel like you are flowing and floating on the air also with total awareness of yourself,
Of your body and of your vital space.
Imagine that from your chest you have formed a circle becoming a sphere,
Pulsing in a golden luminous sphere,
Gradually this sphere synchronize with your heartbeat,
Imagine that sphere clearly pulsing in the same line of your heart,
Visualize this golden luminous sphere irradiating like waves,
Expanding this golden light in all directions and enveloping your body with that energy,
Flowing through all your nervous system,
Through all your tissues,
Your muscles,
Enveloping your skin like it was a shell and irradiating through your skin,
Expanding through your vital space,
Imagine this sphere growing in space,
In intensity,
In each cell of your body and pulsing with this rhythm that comes from your chest,
While you feel yourself immense,
Expanding in this energy.
Visualize clear your special wish in life,
That golden dream,
Take this first instance to create the most perfect image on your mind,
The perfect details,
The colors,
Even the smells,
Picture all that and let your body now manifest that,
Experience that as you are living that,
Wish that dream already here and now,
Make yourself that living experience as you are contemplating,
Allowing all your sense to be involved,
Allow all your most deep perceptions to flourish and stay in that moving until you hear back my voice,
Prepare yourself to return to your physical body,
Deal with that sense of fulfillment in all your body,
Return gradually feeling pleasure to be on your body,
To feel your body now in a most deepest way like you could feel more,
Like you could understand more everything around you,
Like you could be more awake for everything inside,
Inhale deeply and fully again,
Like you could now absorb even more oxygen,
Even more energy,
Like you could sense even more the perfume around you and together with that oxygen start to bring movement back again to your body,
To your hands,
Moving your fingers,
To your feet,
Moving your toes and let that movement spread all over your body and together with that movement bring back life,
Even more life,
Your body stretch,
Raising your arms above your head,
Still with your eyes closed,
On your time,
Seat with your legs crossed,
Bring your attention back against your chest,
Focusing that sphere,
In that circle,
In a golden luminous sphere,
Knowing that it's part of yourself,
Wherever you go,
Wherever you do,
Imagine like you're holding it as it was a treasure,
Take a long and deep breath on your time,
Smoothly open up your eyes to finish our practice,
Smile,
Allowing that sensation and all the sensations that flourish on your practice to follow up with you in everything you propose to do.
