Thank you for dedicating time and energy to your well-being.
This session is designed to slow down your nervous system and your mind,
And so help you to have a good night's rest.
To begin with,
You can stay seated,
Sitting comfortably,
Tall and relaxed.
If you prefer,
You can lie down on a mat or a blanket or your own bed.
Perhaps you can also try resting your legs up against the wall.
This is a great way to activate your relaxation mode.
Whatever you do,
The important thing is you are very comfortable and gently alert.
So when you are ready,
Close your eyes softly.
Take a deep in-breath,
A deep out-breath.
Relax the muscles of your face,
Your jaw.
Relax the muscles of all your body.
Take a very slow exhalation and release all the tension in your body.
We will start with a simple visualization.
I want you to imagine three boxes of lovely golden light.
They are empty,
Waiting for you to collect inside them the issues,
Thoughts and emotions of your day.
In the first box,
You can put all the issues regarding your work or your job.
And you can leave them there,
Knowing that your matters are in a good place.
In the second box,
You can place personal issues,
Things that you have to sort out but not right now.
The third box is for friends and family matters.
Again,
You can leave thoughts,
Emotions and energy there,
Knowing they are in a good place.
If you want to have more boxes,
Please feel free to get some more,
But try to keep it simple.
Remember that when you allow your mind to rest,
It often comes up with great ideas,
Solutions and new perspectives on new challenges.
So allow your mind to rest and feel confident that it will come back tomorrow with great ideas.
So now that your mind is quieter,
Let's focus our attention onto the breath.
As you breathe in,
Very gently direct the air towards the lower belly and the solar plexus.
Now breathe out as slowly as you can,
Softening and relaxing all your body.
Again,
Have a long inhalation,
Directing the air to the lower belly and your lower ribs,
Activating diaphragmatic breathing.
Exhale very slowly and try to keep the exhalation longer than the inhalation.
Now I will guide you through a breathing exercise focused on exhalations and designed to create a deep relaxation.
If at any point it doesn't feel right for you,
Please come back to your natural breath.
So take a deep inhalation.
Then notice the little pose at the top of the inhalation and then have a long deep exhalation.
And again,
Notice the pose at the bottom of the exhalation.
Inhale in 1,
2,
3,
4,
Pose.
Exhale 1,
2,
3,
4,
5,
6,
Pose.
Inhale 1,
2,
3,
4,
Pose.
Exhale 1,
2,
3,
4,
5,
6,
Pose.
Inhale 1,
2,
3,
4,
Pose.
Exhale 1,
2,
3,
4,
5,
6,
Pose.
Inhale 1,
2,
3,
4,
Pose.
Exhale 1,
2,
3,
4,
5,
6,
Pose.
One last time,
Inhale 1,
2,
3,
4,
Pose.
Exhale 1,
2,
3,
4,
5,
6,
Pose.
Now let your breathing return to normal.
With every exhalation,
Breathe out unnecessary tension in your body.
Breathe out overthinking,
Analyzing,
And safe talking.
With every inhalation,
Feel the expansion of your lungs and perhaps feel a nice massage on your internal organs.
With every exhalation,
Feel your body softening and becoming calmer and calmer.
Ready to let go of the day,
Getting ready to restore and replenish your energy.
Stay with your breath.
Enjoy the rhythm of your breath.
And when you notice the thoughts coming to distract you,
Let them come,
But let them go.
Don't resist your mind,
But don't get engaged in any self-conversation.
Use your breath to gently and nicely create a space in your mind.
Allow your breath and the sound of the chimes to take you to a deep state of relaxation.
The sound of the chimes is the sound of your breath.
The sound of your breath is the sound of your breath.
The sound of your breath is the sound of your breath.
When you are ready,
Slowly come back to your body.
Move your toes,
Your fingers,
Your arms,
Your legs.
Bring a feeling of gratitude.
Be grateful to yourself for investing time and energy in your well-being.
As you open your eyes,
Embrace this nice feeling of relaxation.
Have a lovely evening.
Namaste.
