So lie down,
Arms by your sides,
Palms facing up.
Close your eyes.
Soften what needs to be softened,
Relax what needs to be relaxed.
Don't forget you're in a safe space in the comfort of your home.
So just completely relax.
Now swallow just to kind of clear the palate.
Separate your teeth about a centimeter and just breathe through your nose.
Listen to everything that's going on around you.
Don't identify with it.
Just listen.
Now feel the sensation of your right shoulder,
Right elbow,
And right hand.
Just relax the whole arm from shoulder to fingers.
Completely relax,
Soften.
Let it be heavy.
Soften and relax your left shoulder,
Left elbow,
Left hand,
And fingers.
Completely let that arm go.
Feel the sensation,
The softness,
The heaviness of your upper back,
Lower back,
Middle back.
Just continue to relax the muscles around the spine.
Let it be heavy.
So completely let go of the back.
Feel the torso.
Soften your belly,
Your chest,
Sternum.
Let's relax so much that you're relaxing the external,
Internal organs.
And in that general area,
Is relaxing.
Feel the heaviness of your right hip,
Right thigh,
Inner thigh,
Outer thigh,
Right knee,
Calf,
Shin,
Foot,
And ankle.
Completely relax that.
Now before we go to the left leg,
Go back to the arms and see simultaneously that they're both relaxed.
The shoulder,
The elbow,
The wrist,
The hand,
The fingers.
Your throat is softened.
Your forehead is de-wrinkled and relaxed.
Your tongue is resting on the roof of the mouth.
Feel the heaviness,
The sensation.
Bring all your awareness to that left hip,
Hamstring,
Outer thigh,
Inner thigh,
Calf,
Shin,
Foot,
And toes.
Now feel the softness and heaviness of both legs and hips simultaneously.
And completely relax.
Just take a moment here to feel the radiant sensation of the whole body.
From head to toe,
Toe to head.
And completely let go,
Surrender.
Just melt into that bath.
Completely relax.
Now check in with the mind and see what it's doing.
You might need to just pretend that your thoughts are just clouds passing.
To more bring awareness to watching the thoughts instead of taking part in the thoughts.
So no interest,
No belief in the thoughts,
Just let them pass by.
They will,
As you know,
Come and go.
Now notice because the body is relaxed,
Because there's no separation,
The body is relaxed,
The breath is completely relaxed.
So in fact,
You don't have to do anything with the breath.
It's functioning natural.
It doesn't need your assistance.
You need to let go and breathe.
Feel the state of calmness,
The state of peace,
The state of bliss.
Just stay here.
Mind doesn't need to get involved.
The breath is going natural.
The body is completely relaxed.
Feel the sense of peace.
And let go.
Let go.
Now,
Slowly take your time and start to wake up the body.
So wiggle your fingers,
Your toes,
Ankles,
The wrist.
Slide the feet together,
Legs together.
Take the arms up and back,
Tops of the hands on the ground.
Stretch,
Reach.
Pull over on your right side.
Use your left hand to bring yourself up to seated.
Come to a comfortable seated position.
Take your palms to your heart,
Close your eyes.
Take a moment to honor the practice and yourself for practicing.
Namaste everyone.
Thank you.
