Close your eyes and quiet your mind.
Lie still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Breathe in fully and exhale with a deep sigh.
Once again,
Breathe in deeply and this time let go even more.
Feel your body beginning to relax down into the bed.
Your body has been a trusted vehicle throughout your life,
Allowing you to express yourself and to make accomplishments within this world.
Now it is time for your body to relax deeply.
Let my voice be your voice.
With a silent mind,
I rest deeply and completely.
With a silent mind,
I rest deeply and completely.
Let go of all expression in your face.
Feel the cheekbones broaden from side to side.
Feel the ears draw heavy towards your pillow.
Almost as though your face is melting like wax.
Allow your eyes to fall away from your eyelids.
Soften your jaw,
Releasing your tongue from the roof of your mouth.
Take a deep breath in and hold the breath.
And as you hold the breath,
Squeeze all the muscles in your feet.
Curl the toes in and squeeze tightly.
Keep squeezing as you hold the breath.
Keep squeezing,
Introducing tension in the feet and let go.
Feeling the energy as it rushes back into the soles of the feet,
The toes.
Feeling the deep relaxation that comes after the tensing of the muscles.
Now take a deep inhale and hold the breath and squeeze the belly.
Pull the belly button towards the spine,
Holding the breath and squeezing,
Hugging the internal organs as you draw the belly inward.
Keep holding,
Keep holding,
Keep holding,
Keep holding and let go.
Let the breath go and let the belly relax.
Now as you inhale,
Hold the breath and make fists,
Squeezing the hands as tight as you can.
Feeling the nails as they press into the palms,
Squeeze tightly.
Keep holding.
Curl the bones within the fingers as tight as you can.
Let go completely.
Let go of any holding in the body,
In the heart and in the mind.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding from the day carried out with each exhaled breath,
Releasing any struggle to make anything happen,
Allowing the commentary of the mind to completely dissolve into pure sensation.
Bring your awareness to your breath.
As you inhale,
Count to four.
Hold the inhale for a count of four and count to eight as you release the breath.
Continue this breath pattern,
Inhaling for four counts,
Holding the breath for four and letting the exhale be twice as long as the inhale as you exhale for a count of eight.
Adjust the pace of your count to match a comfortable pace for your breath,
Letting all your awareness settle on the breath.
Now let's alter the pattern of the breath.
As you inhale,
Breathe deeply starting in the belly and letting the breath roll up towards your collarbone as though you're filling a pitcher with water.
As you release the breath,
Let it go from the collarbone back down to the belly,
Letting your breath be long and easy.
The inhale rolling the belly up first as the breath makes a wave towards the collarbone.
And on the exhale,
Feel the tide move the other direction as the chest descends first and then the belly.
Let your breath be long and smooth.
And with each exhale,
Feel yourself sinking down deeper and deeper into relaxation,
Stillness,
And silence.
Feel yourself enveloped in a cushion of energy,
Radiant,
Warm,
And peaceful.
Feel it as it envelops you on all four sides.
Feel as it penetrates the skin,
Permeating every cell of your being,
Bringing a sense of peace and relaxation.
Feel the energy around you,
As it begins to grow warmer and warmer,
Your body temperature rising,
Your skin becomes prickly with heat.
You feel the heat move inward to muscles,
To bones,
Feeling the sensation of heat throughout your whole body.
Now feel as the cushion of energy becomes cooler,
The body cooling quickly,
Your breath a cloud as you breathe out.
Muscle hugs bone for warmth.
You feel a shuddering in your body from the cold.
Feel the sensation of cold throughout your whole body,
Hot and cold.
Experience each sensation separately and together.
Feel the energy surrounding you,
Becoming heavy,
Gently pulling you towards gravity,
Towards the earth,
Your body sinking deeper and deeper,
The whole body heavy like a stone.
Feel the sensation of heaviness throughout your whole body.
Now feel the cushion of energy begin to lift you from your bed,
Untethering you from the cold.
Untethering you from the gravity pull below,
The whole body light and hollow as you float in your cushion of energy,
Higher and higher,
Heaviness and lightness.
Feel each sensation separately and together.
Feel your body as it settles back down as though you are floating on the ocean under a starry moonlit sky,
The tide and your breath in synchronicity.
You feel peaceful and calm as you simply float under the starry sky.
Let any thoughts that pass through your mind simply float up and become a star in the night sky,
Letting yourself simply float and observe them as they dot the sky with their light.
Feeling your body become more space than mass as the space between each cell of your body increases slowly and your physical form begins to dissolve into the waves,
Into the ocean.
Relaxed,
Pure energy moving as one with the sea.
Feel yourself as formless energy right now.
Bring your intention back into your awareness.
With a silent mind,
I rest deeply and completely.
With a silent mind,
I rest deeply and completely.
Feel your energetic and physical bodies joined back together,
More space than mass.
Let my voice be your voice.
I am at peace in body,
Heart,
And mind.
I am at peace in body,
Heart,
And mind.
Every cell of my being is grounded and radiant.
Every cell of my being is grounded and radiant.
With each breath,
I let go and sink more deeply into stillness and silence.
With each breath,
I let go and sink more deeply into stillness and silence.
Now it is time for your body to deeply rest.
With a silent mind and a relaxed body,
Let go completely now.
