Allow the arms to stretch out alongside the body,
About 8 inches away from the sides of the body,
Palms turned upward.
Stretch both legs,
Point the toes,
And then flex the feet,
And relax.
Reach both arms,
Spread the hands,
Clench the fists,
Squeeze,
And let go.
Squeeze the glutes,
Press the pelvis upward,
And drop it down.
Twice more.
Squeeze the glutes,
Press up,
Drop it.
And last time,
Tighten the entire backside,
Almost as though you could press up off the mat,
And release it.
Take a deep,
Full breath,
Expanding the diaphragm,
The lower abdominal region.
Inhale,
Inflating it,
And pause,
Holding the air.
And exhale.
Inhale,
Expanding the ribcage.
Increase the ribcage circumference.
Inflate to your maximum capacity,
And let a little pressure build up.
And exhale.
Inhale deeply,
All the way into the upper chest and lungs.
Push the chest up.
Inflate completely.
Exhale.
Take a full,
Deep,
Complete inhalation,
All three parts.
The lower belly,
The ribcage,
The upper chest,
And top of the lungs.
Fill all the way,
And hold the breath.
Upon the cue,
It will be a loud ah.
Exhale.
Once more.
Full,
Three-part breath.
Inhaling.
Filling.
Maximum capacity.
Release.
And gently roll the head from one side to the other,
Returning to center.
The body is fully supported by the matted surface,
Enabling you to freely let go,
And just sink down into a very deep state of physical relaxation.
The body has been well worked over the day's activities.
There is nothing more to do,
Just to be in a state of being.
And you're aware of all parts of your body as they're named.
And you are aware that each body part being named is responding to your cue,
Your direction.
Starting with the feet.
Relaxing all tissues,
All muscles,
All areas of both feet.
All the toes,
Insteps,
And arches.
Into the heels.
Up into the ankles.
A wave of relaxation washing up from the calves.
Up into the knees.
Surrounding the knee joints.
Everything is restored and renewed and relaxed.
Into the hamstrings from the back of the knee all the way to the back of the hip.
Into the quadriceps from the front of the knee,
Top of the knee,
Up into the top of the hip.
The lower abdominal region.
Releasing and relaxing.
Visualize it.
Put your energy and your attention there.
The abdominal sheath all the way.
Deep inner muscle fibers of the abdominal core all the way up into the rib cage.
And the pelvic core.
From the glutes into the lower back.
From the lumbar into the thorax,
The middle back.
Up into the shoulder blades.
And from the tailbone all the way up the spine.
Up toward the neck.
Upper back and top of the shoulders.
And the arms.
The shoulders all the way down to the fingertips.
And the hands.
Relaxing.
The neck and the throat.
The tongue.
Lips,
Cheeks,
Eyes,
Nose,
Temples.
And the scalp.
Relaxed.
Feel the back of the head creating a small indention in the matted surface that you're lying on.
The body is sinking and melting right down into the surface.
Everything is liquefying,
Dissolving.
And you're aware of your breathing pattern.
Following it effortlessly without any control.
Allow the mind to wander.
Allow the thoughts to flow.
Accept and acknowledge any thought incoming.
And let it go.
Without fighting the thoughts.
Or forcing them out.
Just let the thoughts flow freely and randomly.
Whatever crops up,
Recognize it and dismiss it.
It doesn't matter right now.
At this moment,
Nothing matters.
You're just in a state of being at this point.
In a state of placing the body in a very receptive state.
A state of receptivity ready for you to program your mind and body to fulfill your highest will.
Your highest purpose.
Beginning with your stewardship over your body,
Your temple.
And you begin to see on a daily basis at a distance in your mind's eye.
Watching yourself at a distance.
You see yourself in a daily regimen.
One where every decision has been made based on what is best for my body.
What is best for my function.
For my brain clarity.
For my stewardship of my temple.
A renewed recognition of your body's worth.
The value and the potential.
You're beginning to recall all the things that you were capable of doing long ago when you took it all for granted.
Having lost some of those capabilities.
You now are restoring them.
Rediscovering them.
And earning them back.
And as you earn those physical capabilities back again.
You have a value for them that you never perceived.
You were younger.
You took it all for granted.
And now you've been given back the gift.
Take a moment to deeply appreciate the temple that you're living in.
Your physical housing.
Reflect on how it has served you very well.
Vow to stay in harmony with it.
Maintain that harmony.
Realize the impact that the physical well-being has on the emotional and mental well-being.
And take a moment now in your quiet,
Silent meditation.
To give your own personal prayer of thanks.
To your master.
For gifting you with such wonderful genetics that you have at your own disposal.
For empowering you to restore what was once lost.
For giving you the courage and the hope to take on the journey.
Draw in your next deep breath.
Fulfilling maximum capacity.
Breathing in very fully,
Very deeply.
Drawing in all that is.
Regenerating.
To renew and heal and recover.
Breathing deeply and fully.
And begin moving the body very gently.
Hands and feet.
Arms and legs.
