This is your time.
Time you're giving yourself to rest.
There is nothing you need to do,
Nowhere to go.
Simply relax,
Setting any worries aside and allow the journey to unfold exactly as it is.
Take a deep inhale and as you exhale allow yourself to sigh,
Letting go of your day.
And again breathing in to the centre of your body and as you exhale letting go of the day.
Imagine the sigh takes with it any worries,
Any aches and allow your body to relax deeper with each exhalation.
Now allow your attention to be spontaneously drawn into the breath without needing to control it or manipulate.
Just notice where you sense the breath.
And see if you can invite the breath deeper,
Deeper and down into your belly.
Slowly,
Slowly.
Slowing the breath and allowing your body to relax.
On each exhalation.
The rise of your belly as you inhale and the gentle softening of your belly as you exhale.
Inviting the breath to go deeper and slower.
Inviting your body to relax a little more with each exhalation.
The breath breathing you.
And as you relax into the simplicity of being breathed,
Notice how your body spreads like water.
And feel how within this body of water there is a rhythm,
A tide,
Waves of respiration,
Air being and flowing.
Relax into being breathed.
And now as you breathe in imagine the breath undulating like a wave.
The breath flowing up and down the spine.
From the tailbone to the top of your head.
Flowing up the spine as you inhale and flowing down as you exhale.
A soothing balm for your nervous system.
Flowing up from the tailbone to the crown of the head with your inhalation.
And flowing down from the top of your head to your tailbone as you exhale.
Begin to count your exhalations.
Backwards starting at the number 27.
So mentally say to yourself exhaling 27.
Exhaling 26.
And each time you count down a number release a layer of tension.
Release a layer of thought.
If you lose track of your counting just start again at 27.
And release a layer of tension.
Release a layer of thought.
And if you get pulled away to thoughts or sensations in your body just simply bring your attention back to counting those exhalations.
Each time you count down a number releasing another layer of physical tension from your Feel yourself relaxing deeper.
Now wherever you are in the counting just let those numbers go.
And I'm now going to guide you through a body scan.
So as I mention each body part just take your awareness there.
There's no need to move just simply take your awareness.
We begin with your toes.
Sensing the toes from the inside.
And your toes relax.
Now the soles of your feet relax.
And your heels relax.
The top of your feet relax.
And your ankles.
Your calves.
Your knees.
And your thighs relax.
Bring your awareness to the hip sockets.
And your pelvic region relax.
Your lower back.
And your belly.
Feel your chest relax.
Your shoulders and collarbones.
Sense the space between your shoulders relax.
And both of your arms and the back of your hands.
The fingers relax.
And the palms of your hands relax.
Back of your neck.
Your jaw.
Your tongue.
And throat relax.
The cheek muscles relax.
And the muscles around your eyes and eye sockets relax.
Your head relax.
And scalp relax.
Feel your whole head completely relax.
Now bring your awareness to the right side of your body.
The left side of your body.
The back of your body.
And the front of your body.
The whole body relax.
The whole body.
From the tip of your toes to the top of your head.
Feel the whole body completely relax.
From the tip of your toes to the top of your head.
Feel the whole body completely relax.
From the tip of your toes to the top of your head.
Feel the whole body completely relax.
From the tip of your toes to the top of your head.
Feel the whole body completely relax.
From the tip of your toes to the top of your head.
Feel the whole body completely relax.
