Sit in any comfortable meditative posture.
Spinal column erect.
In a nice straight back.
Hands on your knees.
All palms facing up.
If you wish to lay down for this practice.
Gently close your eyes and mouth.
Let's start by taking a deep breath in through the nose.
And out through the nose.
In through the nose.
Out through the nose.
Focus on your breath.
Draw in as much oxygen as you can into your belly.
Find your abdominal region with each in going breath.
And simply relax your abdominal region with each out going breath.
Take in as much oxygen as you can.
Allow your body to absorb this oxygen by pausing at the top of your breath.
Make your cells full of oxygen.
Now extend your pause a little longer.
Make each breath slower than the last.
Start to extend your pause more and more with each breath.
Then be at this position in the course of breathing through each hand.
While you hold your breath,
Tune into your heartbeat.
When you feel your heartbeat.
Now just let your breath go.
Allow your natural harmonious breath to take place.
Do not interrupt or disturb the flow of your natural breath.
Allow each breath to take you into a deeper state of relaxation.
Feel the coolness spread with each in-going breath.
Feel the calmness taking place with each outgoing breath.
Feel the calmness take place with each in-going breath.
Feel the calmness take place with each in-going breath.
Experience body posture becoming steady and still.
There should be no tension in any part of your body.
All muscles should be completely relaxed.
Now mentally scan your body from head to toe.
Be aware of any body parts that feel relaxed.
With each breath,
Spread this relaxation throughout your whole body.
Now we are going to count down from 11.
You are going to listen to my count and follow my cues.
With each number we count down,
You will feel more and more relaxed.
Coming to full relaxation when we get to one.
11.
Be aware of your breath.
10.
Mentally scan your body from head to toe.
9.
Allow your body to fully relax.
8.
Express gratitude and compassion from deep within your heart.
7.
Completely let go.
6.
Breathe in and out from your third eye centre.
5.
Feel how relaxed your body is.
4.
Embrace the stillness and silence that surrounds you.
3.
Become one with this moment.
2.
Be proud of who you are and give yourself to love.
1.
Completely surrender to this experience.
2.
Absorb yourself in this relaxation for the next few moments.
3.
Allow each breath to take you deeper and deeper into your body.
4.
Feel your body vibrate.
5.
Feel the aliveness in your body.
6.
Start with your hands.
7.
Feel the warmth of your hands.
8.
Focus on your hands.
9.
Feel all the little cells that make up your hands.
10.
Now go deeper into your cells and feel the blood.
11.
Now go deeper into your blood and feel the molecules that make up your hands.
12.
Now go deeper into your molecules and feel the energy that is vibrating deep within your hands.
13.
Feel this vibration.
14.
Now let's spread this vibration throughout the whole body.
15.
Starting from your hands to your arms.
16.
Feel your arms vibrate.
17.
Your shoulders.
Feel your shoulders vibrate.
18.
Your neck.
Feel your neck vibrate.
19.
Your back.
Feel your back vibrate.
20.
Your stomach.
Feel your stomach vibrate.
21.
Your chest.
Feel your chest vibrate.
22.
Your legs.
Feel your legs vibrate.
23.
Now focus your attention on your face.
24.
Starting with your eyes.
25.
Feel all the little cells that make up your eyes.
26.
Feel your eyes vibrate.
27.
Spread this vibration throughout your whole face.
Feel your whole face vibrate.
28.
Feel your whole body vibrate.
29.
Bring your attention back to your breath.
30.
Follow your breath for the next few moments.
31.
Bring your hands into a praying position.
32.
Take a deep breath in.
33.
When you are ready,
Gently open your eyes.
