Let's begin by finding a comfortable,
Relaxed position.
Seeing if you could be 5,
Maybe even 10% more comfortable.
Noticing what that would look like,
What it would feel like,
And allowing yourself to merge with that image of relaxation.
Now take a deep,
Cleansing breath in.
And as you exhale,
Breathe the tension out from your body.
And again,
Take a full,
Deep breath in.
And open the mouth,
Sigh it out,
Release.
One final time,
Taking the biggest,
Deepest breath of the day so far.
Holding the breath at the top just for a beat or two.
And then open the mouth,
Sigh it out,
Let it go.
And as you feel yourself arriving into this practice,
Feel a sense of relaxation beginning at the bottom of your feet.
It might feel like stepping into a warm bath.
Or it may feel like a tingling sensation.
Or simply calm,
Easy,
Loose.
Allow this feeling of relaxation to spread over your feet and up to your ankles.
Feel the relaxation rising above your ankles,
Flowing up your lower legs to your knees.
Continuing to your upper legs.
Allowing that sense of relaxation to continue to spread throughout your body.
Rising now into your hips and pelvic area.
To your stomach and low back.
To your chest and upper back.
Let your upper arms relax.
Your elbows,
Lower arms and wrists.
Feel the relaxation spread to your hands.
Relaxing the palms of your hands.
The back of your hands.
Each finger and thumb.
Your hands feel pleasantly warm,
Heavy,
Relaxed.
Feel your body relaxing further as the area by your collarbones widens,
Spreads.
Allow your shoulders to ease down the back of the body slightly.
Allow your upper back to relax even further.
Feel that sense of relaxation rising up into your neck.
Continuing to spread to your chin,
The back of your head,
Your mouth,
Your cheeks,
Nose,
Eyes.
Feel your eyelids heavy and relaxed.
Notice your eyebrows relaxing.
Your ears relaxing.
Relaxing.
Your forehead.
Your forehead feels cool and relaxed.
Allowing that feeling of relaxation to spread further to the top of your head.
The crown of your head.
Your entire body now relaxed and calm.
Feel the relaxation flowing throughout your body.
From your head to your feet.
Knowing that you can relax even further as you let your spine relax completely.
Starting where the top of your spine meets your head.
Feel the relaxation.
Feel the muscles releasing.
Down your neck.
Upper back.
Middle back.
Lower back.
All the way down to your tailbone at the bottom of your spine.
Notice all of the muscles in your back relaxing completely.
Feel the relaxation flowing throughout your body.
Just mindfully scanning through the body.
Noticing any areas where the body resists relaxation.
Where tension lingers.
And welcoming in these feelings of easy relaxation.
As if you could breathe in relaxation.
And breathe out the tension.
And for the next few moments allow your breath to centre and relax you.
Breathing in relaxation.
Breathing out any remaining tension.
Breathing in.
Breathing out.
Continue to breathe slowly and peacefully.
As you allow the tension to start to leave your body.
Releasing the areas of tension.
Feel your muscles relax.
And becoming more and more comfortable.
More and more at ease with each passing breath.
Now begin to allow yourself to picture in your mind's eye.
A place in nature.
A place outdoors where you feel safe.
And this could be somewhere you have been to or know well.
Or it could be somewhere you imagine.
There's no right or wrong.
Noticing what type of place your mind chooses.
Maybe a beautiful garden.
Or in an open field.
Or the mountains.
A beach.
Picturing a place that feels calm.
Safe.
Serene.
A place you feel safe and protected.
And become aware of the details of your surroundings.
The beautiful colours and hues.
Observing what season it is.
Becoming aware of the ground.
If it's earthy soil.
Rock.
Sand.
Grass.
Something else.
Are there any animals?
Or birds?
What sounds do you hear?
Let these peaceful sounds lull you deeper into relaxation.
Noticing how the temperature on your skin.
Feels perfect to you.
Using all of your senses to bring this image to life.
Allow yourself to take in all of the senses.
Feeling calm.
Serene.
Peaceful.
A place where you have no worries.
No cares.
No concerns.
A space where you can simply rejuvenate.
Relax.
And enjoy just being.
Now allow yourself to sit.
Or lie down.
In your safe place.
And feel the earth beneath you.
Imagine the earth cradling you.
Allowing you to relax even more.
Feel your body resting on the ground.
Allowing any final ounces of tension to be released.
Into the earth.
Letting it seep away.
Breathe in the warmth.
And vibrancy of the air around you.
Allowing it to fill you with a sense of calm and peace.
From the top of your head.
Down to the tips of your fingers.
Down to the soles of your feet.
Noticing with each moment that passes.
The more rested.
The more relaxed.
The more at peace you feel.
And continue to use your senses.
To really explore the scene around you.
And notice that the more you pay attention to the details.
To all of your senses.
The more you believe you're really there.
As if it's around you right now.
The more real and vivid and powerful that image becomes.
Now something very curious is about to happen.
The more you allow yourself to experience that scene.
The more you're feeling at one with it.
Merging with it.
Becoming unified.
Whole.
Complete.
Allow yourself with each moment that passes.
To merge more and more with that image of that safe place.
Allow yourself to forget about yourself for a while.
And just become one with the whole of that scene.
And just spend a few final moments here.
Basking in that image of relaxation.
That place of total safety.
And know that you can return to that scene.
And recover these feelings any time you choose to do so.
Just imagining this place makes you feel good.
And those good feelings heal the mind.
Making you feel whole.
Complete.
Healthy.
And those feelings come much more easily to mind now.
And perhaps you can even imagine that safe place.
And those good feelings are always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
And they're always there.
