Take this moment to prepare for relaxation by making yourself as comfortable as possible and return your awareness to your body.
Envelope your awareness around your entire physical body and become aware to the large groups of muscles in the arms and legs,
The abdomen and chest,
The shoulders,
Neck and face,
All the muscles of your face.
The muscles surrounding your mouth,
The cheeks and tongue,
The muscles surrounding your eyes.
And forehead.
And now become aware to the muscles involved in the act of breathing.
Observe the movements of the muscles of respiration in the abdomen.
There is only this present moment and this current breath.
Allow the belly to become supple as you passively watch it rise and fall.
As the belly rises and falls with each respiration,
You can feel a sensation of warmth expanding from within the navel.
Soothing and expanding warmth.
And now bring your awareness to the expansive warmth within the right hand.
Lower arm.
Upper arm.
And shoulder.
The right side of the torso.
Upper leg.
Lower leg.
And the foot.
The whole right side of the body.
And now experience soothing warmth spreading through the left hand.
To the lower arm.
Upper arm.
And shoulder.
The left side of the torso.
Upper leg.
Lower leg.
And the foot.
The whole left side of the body.
Become aware of the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
Whole left arm.
Both arms together.
The whole front side of the body.
Back side of the body.
Shoulders.
Neck.
And head.
The whole body together.
The whole body.
And now bring your awareness to the points of contact where your body meets the surface beneath you.
Feel the heaviness of your body sinking down.
Deeper and even deeper.
Surrendering to the force of gravity.
And the heaviness of your body.
And again become aware to the breath at the belly and slow deep breathing.
Passively witness the soothing wave like flow of each inhalation and exhalation.
Rising from the navel up to the base of the neck during the inhalation and back down to the navel with the exhalation.
Feel the soothing wave like flow of the natural breath.
And again bring your awareness to the right hand.
And feel the steadiness and stillness of the right hand.
The right hand thumb,
Second finger,
Third,
Fourth and fifth finger.
Palm of the hand,
Back of the hand,
The right wrist,
Lower arm,
Elbow,
Upper arm,
Left hand,
Right shoulder,
The armpit,
Right waist,
And hip.
The upper thigh,
Back of the thigh,
Right kneecap,
Back of the knee,
Right shin,
Calf muscle,
Ankle,
Heel,
And sole.
The top of the right foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body,
Steady and still.
And now develop awareness to the steadiness of the left hand.
The left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger.
The palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
And shoulder.
The armpit,
Left waist,
Hip,
Upper thigh,
Back of the thigh,
Left hip,
Upper thigh,
Back of the thigh,
Left kneecap,
Back of the knee,
Left shin,
Calf muscle,
Left kneecap,
Ankle,
Heel,
And sole.
The top of the left foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body,
Steady and still.
Become aware to the crown of your head,
Forehead,
Right eyebrow,
Left eyebrow,
And left heel.
The center of the brows,
Right eyelid,
Left eyelid,
Right eye.
Left eye,
Right ear,
Left ear,
And the nose.
The tip of the nose,
Upper lip,
Lower lip,
Right cheek,
Left cheek,
And the chin.
Throat,
The pit of the throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
And the sternum,
The abdomen,
Navel,
Lower abdomen,
Whole right leg,
Whole left leg.
Both legs together.
The whole right arm,
Whole left arm.
Both arms together.
The front side of the torso,
The abdomen,
And chest.
The back side of the torso,
The buttocks,
Spinal column,
And shoulder blades.
Both the front and back sides of the torso together.
The shoulders,
Neck,
And face.
All the muscles of the face together.
The right side of the head,
Left side of the head.
The back of the head,
And the crown,
The crown of your head.
Your whole head together.
Your whole body.
Your whole body from the top of your head to the tips of your fingers and toes.
Total body awareness.
And the natural breath.
Observe the spontaneous ebb and flow of the natural breath.
And extrovert your awareness to the sensation of sound.
Remain a witness,
Listening to the quality of each and every sound as though you had never heard it before.
Listen to the silence between and surrounding every sound.
Become aware to the silence of your mind.
Prefer listening to mental silence.
As you still the mind to listen,
You can experience the inner peace of mental silence.
Observe all external and inner.
Observe all external and internal sounds of the senses and the mind.
Remain a passive witness to all sounds and thoughts.
Merely remaining a witness.
Observing all sounds and thoughts with detachment.
And now become aware to the heaviness of the right hand.
Observe the heaviness spreading from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body as heavy as stone.
Feel the heaviness of the left hand.
Observe the heaviness spreading from the left hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
The left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
Again go to the right toes,
Right big toe,
Second,
Third,
Fourth,
Fifth toe,
Top of the right foot,
The sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the right hand,
Palm of the hand,
Right thumb,
Second finger,
Third,
Fourth,
And fifth finger.
Go to the left toes,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
The left thigh,
Hip,
Waist,
Armpit,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Left thumb,
Second finger,
Third,
Fourth,
And fifth finger.
Bring your awareness to the back of the head,
The point of contact between the back of the head and the surface beneath you.
The right shoulder blade,
Left shoulder blade,
The whole spinal column,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
And the left heel.
The right foot and the left foot.
Right heel,
Left heel,
Right ankle,
Left ankle.
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
The whole spinal column,
Right shoulder blade,
Left shoulder blade,
The back of the head,
The top of the head,
The forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The chin,
The throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The sternum,
Abdomen,
Navel,
Lower abdomen,
The groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right shin,
Left shin,
Right ankle,
Left ankle,
Top of the right foot,
Top of the left foot,
Right toes,
Left toes,
Top of the right foot,
Top of the left foot,
Right ankle,
Left ankle,
Right shin,
Left shin,
Right kneecap,
Left kneecap,
Right thigh,
Left thigh,
The groin,
Lower abdomen,
Navel,
Upper abdomen,
The sternum,
Right chest muscle,
Left chest muscle,
Right collarbone,
Left collarbone,
The throat,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
The center of the eyebrows,
Forehead,
Top of the head,
The whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the front,
Whole of the back,
The whole head,
The whole body together.
Visualize the whole body.
See a mental image of your entire body from head to toe.
The whole body.
You feel the meeting points between your body and the bed.
Feel the bed holding you firmly.
See your body as if you're looking at it from outside.
Look on your body as an object,
A reflection in an imaginary mirror.
Awareness of your body as an object.
And now listen to the natural quiet breath.
Become aware to the soft sounds of the breath at the nostrils and nasal passages.
Become aware of the soft sounds of the breath at the nostrils and nasal passages.
Listen to the soothing sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
Become aware of the soft sounds of your breath.
