Welcome everyone and thank you for joining me for this basic systemic relaxation.
This meditation is best done while lying down flat on your back.
But if you're unable to do so.
Then feel free to sit comfortably in a chair or on the floor.
Take a moment to notice your natural breathing.
The cool air as you inhale and the slightly warmer air as you exhale.
Allow yourself to relax fully into the support beneath you.
Allowing your breath to be soft and effortless.
Now bring your awareness to each of the following areas and rest briefly at each one.
Beginning with the crown of the head.
The sides and back of the head.
Moving to the skin of the forehead,
Temples and ears.
The eyebrows,
Eyelids,
And eyes.
Bring your awareness to your nose.
The cheeks and jaw.
To your mouth,
Lips,
And tongue.
Moving to the chin and throat.
The sides and back of the neck.
The base of the throat.
Across the tops of the shoulders.
Bringing your awareness to the elbows,
Wrists.
Hands,
And each finger.
Back up to the hands and arms.
Moving to the chest the sides of the ribcage and upper back.
Bringing the awareness to your lungs,
The heart,
And heart center.
Move towards the belly.
The sides of the waist and the lower back.
Bringing awareness to the pelvis,
The glutes,
And the hips.
Moving to the thighs,
The knees and lower legs.
Down to the feet and each toe.
Now move back up through the legs,
Pelvis.
Spine.
Heart.
Shoulders.
Head and crown of the head.
Breathe as if your whole body could breathe.
Be aware of the sensations in your whole body and rest here in relaxed awareness.
Pause in silence for a few moments,
Relaxing all mental effort.
Now becoming aware of the sounds and sensations around you.
Becoming aware of your fingers and toes,
Maybe giving them a little wiggle.
And then slowly transition up to a seated position if you are lying down.
And now,
Have a great rest of your day.
Thank you for joining me.
