First,
Just say hi to yourself.
And how about right now thanking yourself for taking this time to be here?
To be here now.
Can you hear that voice inside honoring you?
If you can't hear it,
Then know that I thank you for being here from the top and the bottom of my own heart.
Thank you,
Friend.
We all know that slowing our minds down is a good thing.
And when we do so,
Maybe some magic can unfold.
Your job today is just to listen to the sound of my voice.
Hello,
Friend.
Hello,
Friend.
Hello,
Friend.
Now,
Can you find a position to lie down?
Maybe on your back with a pillow under your knees.
Or maybe on your side,
Arms are relaxed and held wherever it feels right for you.
Whatever works is key.
So if you find yourself sitting,
That is okay too.
Slowing down comes in many forms,
Many shapes,
And many positions.
The key is you are here and you are so very welcome.
Welcome,
Friend.
Welcome.
And wherever you are,
Can you do something with your body right now to get just a little bit more relaxed?
Moving arm,
Moving body.
Body so it's deeper into the floor or pillow.
Trust me,
It's worth the effort now.
And whenever you need to move during this time of relaxation,
Feel free to do so at any point in time.
This time is for you.
Hello,
Friend.
Hello,
Friend.
And now say hello to your breath.
Can you notice it?
Without changing a thing,
Just see what's going on.
Are you holding it?
Do you sense that you're breathing in more so than letting your breath out or vice versa?
Are you breathing in and out through your nose,
Your mouth,
Or how about a combination of the two?
Right now,
Simply notice and make friends with your breath.
I mean,
Your breath is with you no matter where you are in the world,
Including where you lie or sit right now.
Now that you're physically positioned for this visualization and relaxation time,
Let's work a little bit on mentally positioning our brains before we start relaxing.
Can you simply imagine yourself in a place that feels comfortable and relaxing to you,
That's different than where you find yourself?
And relaxing to you,
That's different than where you physically actually are right now?
Since your brain doesn't know the difference between what is real or not real,
Let's allow our brains to go to another place,
Maybe a beach.
Maybe we're thinking about the mountains.
Or maybe you're very on bed if you're not there now.
Whatever your mind chooses,
Be willing to stay there and get cozy.
Hello,
Friend.
Hello,
Friend.
Hello,
Friend.
You have nowhere else to go.
You have nowhere else to be.
You have this place right now that you've dreamt about or have been to before,
And your breath is oh so very delighted to be here with you.
You are letting go of your mind's thoughts.
You are replacing them with a wish,
An intention.
Maybe it's I am learning to relax more deeply.
I am learning to relax more deeply.
Whatever your wish is,
Please know that you have arrived into this transitional space.
You are alert enough to know and relaxed enough to let go.
Let go,
My friend.
Let go,
My friend.
Now,
Let's start by taking a breath in through your nose.
Take a breath in through your nose,
And then out through your mouth.
And at the same time,
Allowing the same out breath to hug your skin.
Breathing in,
Chest or maybe even stomach expands like when you blow up a balloon.
Breathing out.
The stomach or balloon gets smaller.
Breathing in,
Stomach expands.
Breathing out,
Stomach or balloon gets smaller.
Start to breathe more slowly and find yourself noticing how you can dance or ebb and flow with your breath.
Breathing in,
Chest,
Stomach.
Breathing out.
Breathing in,
And parts of your body fill up with oxygen that nourishes every part of you.
Your muscles,
Your bones,
Even down to your red blood cells.
The front side of your body,
The back side of your body,
Even the sides of your body,
Allow them to soften.
Every part of you expands with those in breaths and then softens more and more with the out breaths.
Breath in,
Spine elongates.
Breath out,
Shoulders move down away from your neck.
Breath in,
Breath out,
Eyes fall deeper into their eye sockets.
Breathing in,
Breathing out,
Back part of the body softens.
Breathing in,
Breathing out,
Tongue moves away from the top of the mouth almost as if it is suspended in air.
Breathing in,
Breathing out,
Allowing the breath to hug your skin.
It hugs you,
It hugs you even more.
Breathing in,
All things good.
Maybe the smell of the sea salt ocean air,
Or maybe an apple pie straight out of the oven.
Imagine your lungs have expanded and they feel more open.
Whatever it is,
Simply notice and hear your body thanking you for these in breaths.
Hear your body thanking you for the out breaths.
Thank you.
When your mind starts to wander,
Focus back to your breath.
I breathe in,
I breathe out,
I breathe in,
Breathe out.
You're becoming more and more aware of the dance you have to slow down and allow your mind to quiet.
Breathing naturally now,
Slowing down.
Now,
Without doing a thing,
Your body helps you to slow down.
It intuitively knows how to do so.
Notice any sensations and allow the breath to hug them.
Allow yourself to just be,
To simply be.
Hello body.
Hello mind.
Hello body.
Hello mind.
You are completely relaxed.
Nowhere to go.
Nowhere to be.
You are relaxed.
And when you're ready,
Moving yourself back to a state of awareness by simply wiggling your fingers and your toes.
Starting the process to wake yourself up and meet your day.
Maybe moving your arms over your head with a big breath in,
A big breath out.
Stretching and then letting go.
Doing whatever you need to do to wake yourself up,
While at the same time counting yourself down from 10 to 1.
And when you get to the number 1,
Opening your eyes,
Feeling more awake and alert and happy that you took the time for you.
10,
9,
8,
7,
Wiggling more,
6,
5,
Halfway to alertness,
4,
3,
2,
And 1.
Opening your eyes.
Thank you.
Thank you.
Thank you,
Dear one.
Thank you.
