If it's possible for you today,
Letting the breath in and out of your nostrils.
As your body arrives into this well-deserved rest.
Letting yourself soften with each breath out.
Allowing your body to melt into your support.
Allowing your body to melt into your support.
Nothing more you need to do for now.
No one more that you need to be.
Everything is perfectly enough right now.
Noticing your breath.
As you let the inhale fill your body with light.
And the exhale allowing yourself to melt a little further into the earth.
Taking another three of these conscious breaths.
And then slowly letting go of even that little bit of effort.
Allowing the breath to be natural,
Spontaneous.
And whatever it is,
Is perfect.
As you start to tune your sensory awareness into the whole back of your body.
Noticing how it feels laying back on your support.
Allowing the body to rest into that support.
More and more with each natural breath out.
Bringing the awareness around now to the top of your body.
Checking in with whatever you have on your skin feels like.
Clothes,
Blankets,
Sweet bags,
Animals.
Whatever's on your skin.
Connectedness,
All the different textures.
Maybe different temperatures.
And then your awareness floats up to your ears.
As you hear my voice.
A little bit of soft music.
And then you'll start to take your radar out to pick on other sounds.
Pick up on other sounds in your environment.
Hearing all the different sounds of nature or machinery.
Maybe humans.
And starting to circle that awareness of sound back in.
Tuning into maybe any subtle sounds coming from your body.
And then allowing the sound of my voice to guide you gently.
Through this relaxation practice.
As you take your awareness over to your right arm.
The thumb,
All the fingers on the right hand.
Feeling into sensation in the whole right arm.
And allowing that whole right arm to soften.
And melt into the earth.
As your awareness now goes to the right collarbone,
Chest and armpit.
And down the right side of your torso.
Into the hip.
And the buttocks.
Right side of the groin.
Aware of sensation in the whole right side of your torso.
And to surrender.
And now floating down the right leg through your knee.
To that ankle.
And foot.
Right big toe.
Second toe.
Third toe.
Fourth.
And fifth.
Whole right leg.
Aware of sensation.
And allowing softness.
Whole right leg.
Whole right side of the body.
Tuning into the whole right side.
Surrendering and releasing.
The whole right side.
And bringing the left side online now as you go to sensation in your left arm.
Left thumb and fingers.
Noticing the whole left arm.
And allowing it to be heavy.
And relaxed.
Going to the left collarbone.
Left side of your chest and armpit.
And down the left torso.
Into the hip.
And buttocks.
Left side of the groin.
Whole left side of the torso.
Notice sensation.
Allowing surrender.
And then coming down the left leg through the knee.
Into the ankle.
And foot.
The left big toe.
Second toe.
Third toe.
Fourth.
And fifth.
The whole left side.
Sensation in the whole left side of the body.
Whole left side.
Relax.
Bringing the whole right side back online.
And the left side drops away.
Left side back up online.
Right side drops away.
Bringing the right side back up.
Keeping the left whole.
Sensing the whole body.
Left and right side.
And allowing it all to soften.
As the awareness swirls around your neck.
Back of your head.
Sides of your head.
Forehead.
Top of the head.
Releasing like a wave of softness.
Melting down through the eyebrows and eyes.
Nose and cheeks.
Mouth.
Teeth and tongue.
Jawlines and chin.
Whole face.
Whole face relaxed.
Whole head and neck heavy.
Tuning into a sense of your whole body now.
Whole physical body as one.
Whole body in harmony.
Whole body surrendering.
Awareness resting on the flow of your breath.
The sensation of that waving breath in and out.
Just notice your own rhythm.
Mentally repeating I am breathing in.
I am breathing out.
I am attaching a count backwards from 21 to zero.
Staying in tune with the rhythm.
No effort or force.
I am breathing in 21.
I am breathing out 21.
I am breathing in 20.
I am breathing out 20.
Continuing down towards zero.
Letting go of the counting.
And stay faintly connected to that breath.
That waving rhythm as you enter.
As you bring your awareness right up into your mind space.
Follow along with a visualization.
As you imagine now a quiet forest at twilight.
A soft golden path winds through the trees.
You begin to walk slowly.
Barefoot.
Guided by a gentle knowing.
With each step you feel more grounded.
More present.
More yourself.
And ahead you see a warm firelight and a figure seated nearby.
As you get closer you realize it's you.
Not the you of yesterday.
Not the you you tried to be.
But the wise woman within.
She looks at you with kindness.
What you've lost.
What you've learnt.
You sit beside her in silence.
She places a hand on your heart and says you are already wise.
You are already whole.
Trust your own voice.
Rest in this presence now.
Let her energy infuse your breath,
Your bones,
Your belly.
Let the golden light of this vision settle deep into your body.
And ripple into every cell.
Being connected to the gentle rhythm of your breath.
Allowing your awareness to wander and open.
The golden light rippling into every cell.
For your last few minutes of relaxation.
Beginning to relax.
To return slowly back into your body.
Gently feeling your breath deepen.
Slowly awakening your senses.
Feeling that expanding breath into your belly.
Up into the chest.
And that long slow breath out.
And as you continue to deepen this breath.
Feel the energy of the new breath reach all the edges of your body.
And start to energize your fingers and toes.
A little bit of a wriggle.
Starting to bring a breath bigger,
Deeper stretch.
Maybe overhead with your arms.
If you're choosing to come up.
Slowly start to make your way to your side.
And then back upright.
But you are so welcome to stay lying of course.
Slowly making your way back up.
Into the conscious world.
Take your time with this transition.
If you can keep your eyes closed once you're upright.
Feeling into your body,
Heart and mind.
Noticing any shift from when you did this an hour ago.
The effects of your practice.
And we'll close with our blessing together.
That translates to may all beings be happy and free from suffering.
And may I contribute to that in any way.
Big or small.
And then shanti is peace.
Joining in,
Listening in,
Doing whatever feels good.
As you fully exhale your arms low and wide.
Inhaling up.
Exhaling.
Forehead to your fingertips and your thoughts of gratefulness for today.
Hands to the top of your head for calmness and awareness of your brilliant mind.
To your forehead for kindness of thoughts especially to yourself.
And your heart for peace,
Love and compassion.
Giving your hands a gentle little rub.
Placing them over your eyes.
If you're wishing to open your eyes at this stage.
Take your time if not.
A little tappy tippy tappy to gently awaken and ground back into your body.
Wakey wakey.
Thank you beautiful people.
