Just getting yourself into a comfortable position with your head on a pillow.
Make sure the pillow is not too high and make any adjustments to your clothes or bedding that you need to make.
And bring your awareness now to your breathing.
And feel the breath around your nostrils.
Just notice the breath as it goes in,
Turns around and comes back out again.
Now I'd like you to think of three things that happened during the day today that you're grateful for.
Good.
And now just allow your body just to soften and relax.
With each exhalation let your body sink down further.
With the exhalation let the body become soft.
Just make sure that you're totally relaxed.
Now scan through the top of your head.
Feel any sensations in your head around your forehead.
Let your eyes sink back in your head.
Soften around your jaw.
Feel where your eyelids touch.
Feel where your lips touch.
Can you feel the air on your face?
Relax now around your shoulders.
Relax your shoulders,
Soften your chest.
And relaxing down to your elbows.
And down to your hands.
Let the fingers gently curl.
Take your awareness around your chest,
Around your heart.
Between your shoulder blades.
Become aware of around your navel area.
Soften out from your navel,
Draw a circle as it gets bigger and bigger.
And relaxing whole of your stomach area.
Relax your hips,
Let your hips become heavy.
And soften down both sides to your knees.
And your knees to your ankles.
And your ankles to your feet.
And relax the whole of both of your legs.
Relaxing around your buttocks.
Let the torso be heavy and just sink into the bed.
Softening around your throat.
Around your back of the neck.
And travel from the back of the neck up over the back of your skull.
Releasing all of the thoughts.
Coming back to the top of the forehead.
And release down from the forehead to the eyebrows.
Let the eyes sink back in the head.
Let your tongue rest in your palate of your mouth.
Relax your ears.
Follow around your jawline from your right ear to the center.
And from the center to your left ear.
Relax the jaw.
Soften down from the back of your nose.
Releasing down to the throat.
And feel the breath as it goes from the throat into the lungs.
Softening your lungs.
Just letting the breath breathe naturally.
Relaxing your internal organs.
See if you can get a sense of your stomach area.
And take your awareness there and just say relax.
Soften.
Surrender.
Become aware of all of the precious organs inside of your stomach.
Inside of your rib cage.
Your kidneys.
Your liver.
Feel those organs inside.
Now come up to your heart.
And release your heart.
Let your heart soften.
Just soften,
Release.
Take your breath there.
Imagine you can exhale through your heart.
And with each exhalation the body relaxes.
And sinks further and further into the bed.
The shoulders are relaxed.
Hips are relaxed.
Legs are relaxed.
Arms are heavy.
Head just sinks into the pillow.
Your breath is soft.
Your breath just naturally breathes in and out.
And each breath out the body softens.
Releases.
Becomes heavier.
Surrendering.
Nowhere to go,
Nothing to do.
Just let your body completely relax.
