So take a nice deep pleasurable breath in and a big sigh out.
And just feel the release in the body.
Notice what lets go when you breathe out.
And you can take another nice deep pleasurable breath in.
And on the releasing breath out let go of any place of holding.
Anything you don't need.
That thought.
Let the jaw drop.
Let the face be soft.
And on every subsequent breath out you can continue to release.
Letting the shoulders drop.
Letting the belly be soft.
Letting the breath just drop down into a soft belly.
And every breath out continues this process of settling.
Letting go.
Letting go.
And as you tune in to what lets go naturally on a breath out,
Especially a nice big sigh out.
Or tune in to the sensation of release when you deliberately cultivate relaxation by letting go of something.
The jaw.
The face.
That thought.
Or bringing our awareness to the flavor of release,
Ease,
Relaxation in the body.
And at this moment there are a variety of body sensations you may feel.
You might feel the weight of your body,
The pressure on the chair,
The cushion,
The bed.
You might feel clothes on your skin.
Maybe air,
Temperature,
Humidity,
Movement.
You may feel a part of your body resting on another if your arms are resting on your legs,
For example.
You'll feel that sensation from both sides.
You'll feel sensations of proprioception that tell you what position you're in.
You'll feel sensations of the functioning of the body,
The breath,
The heartbeat.
And maybe sensations connected to emotions.
The mind may get images.
There may be words in the head.
And for now we're going to choose to rest our awareness in these specific flavors in the body of release,
Ease,
Letting go,
Relaxation.
Whether it's what lets go on the breath out.
Sensations of when you deliberately relax or let go of something.
Or ease that is just naturally present that we don't tend to notice.
For example,
If you're sitting up right now,
Your arms are just hanging at your side.
They don't have to do anything.
You could tune into the ease in the muscles.
We tend to only notice muscles when they're tight or sore or flexed.
What about when they're just at ease?
Tune into that flavor of experience.
And you can take another nice deep pleasurable breath in.
And on the breath out,
Allow that natural release,
That drop,
That settling that happens.
To be like a pebble in the pond of your body.
You'll feel that tangible release maybe in the center,
But there might be a subtle spread out,
Rippling out of release and ease and softening in the whole body.
Clear every breath out.
Or a momentum of ease may develop so that it continues regardless of the breath,
Softening the body.
And allow your awareness to just stay on sensations of release or relaxation,
Restfulness in the body.
And you always have the option of saying a mantra to yourself that labels your experience.
The words aren't that important,
Just that they say to you what you're focusing on.
You could say the words relaxed,
Relaxed,
Relaxed as you tune into sensations of relaxation.
You could use the label feel rest.
Feel rest.
Feel rest.
So pick a label or just simply allow your awareness for the next several minutes to rest in sensations of release,
Ease,
Letting go,
Relaxation in the body.
With or without the labels,
Feel rest.
Feel rest.
Or relaxed.
Relaxed.
Just allowing your awareness to rest in these sensations of ease,
Letting go,
Release in the body.
Relaxed.
Relaxed.
Relaxed.
Relaxed.
Feel rest.
Feel rest.
Or relaxed.
Relaxed.
Focusing into sensations of relaxation,
Ease,
Letting go in the body.
Relaxed.
And now,
Notice how you feel at this moment.
The body may be more relaxed.
Maybe a subtle energy or flow,
Vibrational or wave-like,
Has begun to arise,
Maybe in the hands,
The face,
Or anywhere in the body.
If any such flow or movement or energy arises,
Always allow it to move however it wants to move and experience it as a massage.
Just as when we take a deep breath in and just release out,
That settling,
That movement of the breath out is a massage.
Meaning feelings are controlled,
While arousing.
Resting in the body.
So allow all movement of any kind to be a massage that contributes to the releasing,
The letting go,
The softening,
The ease,
The restfulness in the body.
The restfulness in the body.
