Make sure that you're laying down as comfortably as possible.
Maybe that means that you still make a few small adjustments to your posture.
Letting a sense of ease enter into your body.
Feeling a soothing warm glow of relaxation flowing in and around you.
Feeling where the body touches the bed beneath you.
Noticing the weight of your body heavy down onto the bed.
Releasing your weight into the mattress completely.
There's no need to use your muscles to hold yourself up.
You are being supported and held by the earth,
By the surface beneath you.
You can surrender your weight onto it fully.
No straining,
No tension,
Just surrendering.
Now notice the subtle,
Soft movements of your breath.
There's no need to adjust or manipulate your breathing.
Just simply notice how the waves of your breath move your belly and chest gently up and down.
Presence fully with the breath absorbed in this wave like motion of your respiration towards your hands.
Just noticing what sensations are present within your hands.
Feeling the palms of your hands now.
Just noticing what's there.
Noticing it as a sense of heat or vibration.
Maybe visualizing the palms of your hands.
Whatever comes most natural to you.
Then allowing your full awareness to rest in the right hand.
Feeling now the right thumb,
Right index finger,
Middle finger,
Ring finger and little finger.
Back of the right hand,
Palm of the hand,
Right wrist,
Lower arm,
Right shoulder,
Arm,
Right waist,
Hip,
Right sole of the right foot,
Top of the foot.
Now feel the whole right side of your body at once.
Now feel the left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Left shoulder,
Waist,
Hip,
Upper leg,
Left knee,
Lower leg,
Top of the left foot,
Sole of the foot.
All toes of the left foot.
Then feeling the whole left side of the body.
Now feeling the whole body.
Just letting your awareness float within the whole body.
Dissolving your presence within the weight of your body.
Completely at ease.
Completely relaxed.
You're allowing yourself to drop into deeper states of being.
Surrendering to the weight.
Surrendering and dropping further down.
Softening of relaxation.
Of restoration.
Gently moving.
Surrendering further.
With every exhalation.
Soft waves of breath.
Carrying you deeper and deeper.
