We begin by taking a comfortable position on the floor or lying down.
Start to disengage your mind from busy thoughts,
Ideas and stresses as we switch off from your day.
Close your eyes.
Gently gather all of your attention into the centre of your body.
And try to wind in all thoughts that take you to the outside world.
This is your time.
Allow the outside world to gradually melt away and dissolve.
Now bring your attention to the area around the crown of your head as we gradually work down through your body to the tips of your toes.
Focus on the area around the top of your head.
Imagine any tension here gradually disappearing.
Bring your attention to your temples and your forehead.
Imagining any tension,
Headache or pain disappearing as you place your mind on this part of your body.
Imagine that tension draining down through your body and into the ground.
Now imagine the tension in your jaw and your ears and gradually let it melt away as you focus your mind on this area.
Imagine any tension draining down through your body and into the ground.
Notice how your head is feeling now.
Is it comfortable?
Relaxed?
Let's gently work our way down through your body relaxing each part and letting the tension drain away.
Focus on the area of tension around your neck and your shoulders.
Relax your shoulders,
Lifting them up gently and as they drop imagine all of the tension dissolving down and into the ground.
And do that again.
Relax your shoulders.
Lift them up.
And let them drop.
As you do this,
Feel any tension or weight that you're carrying in your shoulders melting away.
Feel as though you are really letting go of all the tension that has been held in your shoulders.
Let it go.
And think to yourself,
My neck and shoulders are now comfortable and relaxed.
As we move on to your arms and hands,
Imagine all of the tension in these areas draining out through your fingertips and into the distance.
Focus on your back and bring your mind to the top of your spine.
Focus on any area of tension that may have built up around the spine.
Place your mind on these areas of tension and allow that tension to dissolve down your spine,
Out through the soles of your feet and into the ground.
Work your way down the spine,
Slowly relaxing and unraveling all the tension and the stress that may have built up.
As your attention reaches the base of your spine,
Ask yourself,
Is my back comfortable and relaxed?
Bring your attention to the front of your body and focus on your chest and your stomach.
Apply any areas of stress or tension in this part of your body.
Imagine that all of the tension drains away,
Disappearing as you focus on it.
Imagine any fears,
Tension or stress melting.
Say to yourself,
My chest and stomach are comfortable and relaxed.
Focusing on your legs and your feet,
Imagine any tension in these areas draining away,
Out of the soles of your feet,
Leaving you feeling comfortable and relaxed.
Gradually scan down from the crown of your head to the tips of your toes,
Checking if there is any tension left in your body.
If you notice any stress or tension,
Simply relax that area of your body and let it melt away.
Your entire body is comfortable and relaxed.
Now let's come back and gently become aware of your position in the room.
Take a deep breath in and let it go.
Gently open your eyes.
Have a beautiful rest of day,
From my heart to yours.
Namaste.
