Welcome to this guided relaxation that I have named Coming Home.
Coming Home into deep physical relaxation within your body.
A sense of peace within your mind.
A sense of returning to your natural state of comfort and ease.
Harmony of body and mind.
So as I begin to lead you in this relaxation process,
Simply make yourself quite comfortable.
Whether you're sitting in a chair or lying back in bed,
Make yourself comfortable now.
Your legs uncrossed,
Your hands loose beside you or in your lap.
And simply taking now a few long deep breaths.
Just breathing slowly and deeply in and out.
A sense of releasing each breath as you exhale.
A sense of letting go.
And as you breathe in this way with every breath that you exhale,
There's a sense of releasing any tension from your body.
Sitting back,
Hearing the sound of my voice.
Hearing the music behind my voice.
And as I guide you in this way,
You simply give in to your own relaxation.
Just breathing so easily,
Feeling comfortable.
Nothing else matters.
You focus on the sound of my voice as I talk to you.
And with every easy breath you breathe,
You are feeling more relaxed.
A sense of relaxing deeper and deeper with every easy breath you breathe.
You imagine in your mind the relaxation spreading from the top of your head.
As if there is this ongoing source of relaxation there.
And the relaxation is flowing around the back and the sides of your head.
The relaxation spreading out across your scalp and your forehead.
More and more.
Further and further.
All the tiny muscles of your scalp and forehead just easing off now.
Just relaxing so easily.
And as you relax in this way,
It's like a soft message of relaxation spreading down through your body.
Like a soft message of relaxation spreading down,
Down through your body.
And you give in to this natural relaxation.
The relaxation flowing out across your eyebrows,
Across your eyelids.
The relaxation spreading out across your nose,
Out across your cheeks now.
As if this softness,
This sense of ease is spreading out across your face.
Just softening your face.
The muscles just easing off so relaxed and easy.
More your body is designed to relax.
And this familiar feeling of ease and comfort is increasing within you now.
Your physical body relaxing.
Your mind becoming so peaceful,
So calm.
The relaxation flowing down through your mouth,
Down through your chin and your jaw.
Any tension just easing away now.
More,
Deeper and deeper.
The relaxation flowing.
And as the relaxation spreads,
It flows down through your neck and your throat.
The muscles soft and comfortable.
A sense of complete ease.
The relaxation spreading out across your shoulders now.
As if every muscle within your shoulders is softly massaged by my voice.
By the music behind my voice.
The relaxation spreading throughout your shoulders.
So relaxed and comfortable.
And the relaxation is flowing down your spine.
From your upper back,
Deeper,
Deeper to your middle back.
Deeper and deeper to your lower back.
More and you give in to this relaxation that you feel.
It all belongs to you.
Your body is relaxing into its natural state.
Your mind becoming calm and peaceful.
A sense of tranquility that is so special.
So peaceful.
A sense of feeling so serene.
As the relaxation flows now down your upper arms.
Around your elbows.
Down your forearms.
The relaxation spreading down through your wrists.
Like rivers of relaxation running through your wrists.
Into your hands.
So relaxed and comfortable.
And as the relaxation flows into your hands.
You are becoming more relaxed.
Drifting a little deeper perhaps.
As the relaxation flows to the tips of your fingers.
And with every easy breath you breathe.
Your body in its own easy rhythm of grace.
Of breath.
Breath coming and breath going.
And with every breath.
The relaxation is spreading through your chest.
And your diaphragm.
Through your stomach and your pelvis.
More the relaxation spreading and flowing down through your thighs.
Down through your knees.
Down through your calves.
The relaxation spreading deeper and deeper within you.
Your mind relaxed.
Your body relaxed.
And as this relaxation spreads.
It flows down through your ankles.
A sense of the relaxation spreading.
Into your feet.
Throughout your feet.
More the relaxation flowing through your toes.
Completely,
Completely relaxed.
And you understand that this feeling belongs to you.
As you respond to the relaxation.
This calmness is growing stronger.
In such a peaceful way.
A sense of body and mind in harmony.
Relaxed and peaceful.
And take time now just to hear the music.
As you relax within your own relaxation.
The relaxation within your mind.
The relaxation within your body.
A sense of every cell.
Every nerve.
Every muscle.
Every fiber of your body.
In harmony with the relaxation.
So peaceful.
And beyond this relaxation.
You carry this calmness.
Through your day and your evening.
This feeling belongs to you.
And each time that I guide you in this way.
Through this relaxation process.
You respond so easily.
You respond so easily to this process.
It becomes as familiar as the relaxation itself.
And it may be that as you continue.
With your day or your evening.
As you take this calmness with you.
It may be there is a sense that all is well in your world.
A soft sense.
That all is well in your world.
And each time I guide you in this way.
That familiar sense of releasing and relaxing.
And drifting deeper in relaxation.
Is yours.
It's your feeling.
It all belongs to you.
In a moment or two I will guide you back.
Back to full awareness.
So as you hear my voice now.
As you hear my voice.
Just imagine there is a sense of energy.
Coming back.
Back into your feet now.
A sense of this energy rising up.
Up.
Through your body.
A sense that the energy is increasing.
Up.
Up.
Through your body.
As you take a long deep breath now.
A long deep breath increasing the energy within your body.
A subtle sense of feeling more refreshed.
And another deep breath now.
A sense of your energy returning more fully.
More completely.
Feeling more aware of your hands.
Feeling more aware of your feet.
And taking another long deep breath increasing the energy within your body.
More aware of your arms and your legs.
A sense of feeling refreshed and revitalized.
A sense of the next breath giving you more energy.
And just in your own time.
Just allow your eyes to open.
And when you are ready just simply stretching out.
Loosening up your arms and your legs.
Just stretching out your arms.
Just really feeling yourself return fully and completely.
Back.
Back to the room.
Back to full awareness.
Almost as if you were reawakening.
Not that you have been asleep.
But just a sense of returning fully and completely.
Back.
Back to full alert awareness.
That's right.
Full awareness.
Ready to continue on with the remainder of your day or evening.
