Welcome to this relaxation practice to guide your energy into calm.
What you have to do is relax in a comfortable position lying down on your back or your belly,
Whichever is more comfortable.
Feel your body soften into this position,
Feeling the gravity holding you,
Supporting you from below.
Slowing your breath in through the nose,
Out through the nose.
Slow,
Easeful breaths.
And as you breathe,
Signaling your body into calm,
To expand on the inhale and naturally fall on the exhale.
As you're lying peacefully in a relaxed position,
Breathing slow and into your belly,
Begin to visualize floating in a peaceful,
Calm lake.
Water is holding you at the surface,
Still and supportive.
As you look around at the water right next to your body,
You see the energy leaving your body that needs to be released.
You see the excess thoughts leaving your mind,
Rippling away into the water.
You see the tension of your body,
Rippling away into the water.
Observe how the water looks around your body.
Feel the water around your body.
It's warm,
Comforting,
Supportive nature.
Wiggling your toes,
Feeling them swish around the water that's near your toes.
And fully relaxing your toes,
Letting the water hold them.
Up into your ankles now,
Giving your ankle joints a little motion,
Gentle movement.
And then fully relax them,
Letting the water hold your ankles.
Up into your shins,
Your calves,
Giving your calf muscles a little flex,
A little movement.
We're simply bringing your awareness to your calves.
And fully relaxing them,
Letting the water hold and caress your calves.
Up to your knee joints now,
Feeling your knee joints.
Feeling the water around your knees.
Allow any tension to release from your knees as the water is holding you as you're floating in this peaceful lake.
Up into your thighs,
Your quads and hamstrings,
Bringing your awareness to these large muscles.
You can give them a little flex or simply bring them to your awareness.
Feel the water around your thighs as you fully surrender them and let the water around you support you.
As you float with ease,
Up into your pelvis now and your glutes.
Bring your awareness to your glutes.
And then fully relaxing your glutes and your pelvis.
Feeling the water supporting you.
Visualizing the water around you.
Up into your abdomen,
All of your core muscles.
Bringing awareness to your stomach and all the muscles around your torso.
Letting your abdomen,
Your stomach,
All of your digestive organs just relaxing and gripping,
Releasing tension.
Everything's at ease as you float in this healing,
Calming water.
Up into your chest and your shoulders,
Bringing awareness into the upper part of your torso.
Feeling the water caressing your back and the warm air above you caressing your chest.
Relaxing,
Releasing,
Melting.
Surrendering your chest and your shoulders to the present moment.
Feeling supported.
Floating in this calm lake.
Down your arms all the way to your elbows.
Feeling your upper arms,
Bringing awareness to this part of your body.
Give your biceps a little flex,
A little movement in the upper arms.
Slow and with ease,
Relaxing those muscles.
Fully relaxing your upper arms and allowing the water to support you,
Hold you.
Down to your forearms,
All the way down to your wrists.
Bringing awareness to the lower parts of your arms.
And slowly just let it go.
Feeling the gentle,
Warm water around your forearms.
Bringing your awareness to your hands all the way to your fingertips.
Giving your fingertips a little wiggle.
And fully relaxing your hands,
Just letting the water hold your hands.
Carrying you at the surface.
Up into your neck and jaw.
Feeling the warm water gently holding you around your neck and jaw.
As you exhale,
Just fully relaxing that jaw,
Relaxing your neck.
Feeling supported and safe.
And it's time to let that calmness radiate through and around you.
And up into your face muscles and your mind.
Fully relaxing your head and your face.
Feeling the warm water supporting you from below.
Warm nourishing air providing for you from above.
Visualizing the water around your entire body.
Visualizing your energy rippling away from your body into this calm,
Peaceful lake.
Just observe how the water looks.
As it's absorbing the tension,
Thoughts,
Busyness from your mind and body.
Does it look different than it did at the beginning of this practice?
Or did it look the same?
There's no right or wrong,
You're just observing the lake that you're so gently floating in.
And looking around to the scenery around this lake.
So you're staying nice and peaceful and calm.
Noticing what's around.
Is it your favorite trees or forest?
Is there a beach that you're floating close to?
Maybe there are some birds gently flying in the sky.
Continuing to breathe nice and softly and slowly.
Expanding the belly on the inhale.
And letting it fall on the exhale.
Slow and slow,
Calming the nervous system.
Calming your body and calming your mind.
And as you inhale,
Visualize a wave of warming,
Calming air breeze past your being.
Like a blanket coming over you that makes you feel relaxed,
Safe,
Peaceful and at ease.
Visualize this blanket of warming,
Calming air slowly blowing over your body like a light breeze.
Knowing that this lake is always available for you to visit.
How you feel right now is always available to you.
You have the tools,
Visualizations,
Breath.
You don't need any fancy.
You can always return to this feeling of calm.
Have a beautiful day.
Have gratitude for your blessings.
And keep on staying nice and.
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