Welcome to the meditation for calming the breath and the body.
While lying down,
Take a moment to let your body settle in a comfortable position.
Relax the whole body.
Keep your head,
Neck and back erect but not rigid.
Keep your hands on your sides.
Intentionally,
Cultivate an attitude of patience,
Gentleness and kindness towards yourself.
Lie down comfortably and bring your attention to the breath.
As you exhale,
Feel the relaxing effect of the breath as it leaves the body.
Place the emphasis of the breath at the gap between the end of exhalation and start of the next inhalation.
This is also called the long breath.
Let the breath flow naturally.
Place the emphasis of your relaxation on each area of the body as you exhale.
Beginning at the top of the body,
On an exhalation,
Relax the head.
Relax your body.
This is also called the long breath.
Let the breath flow naturally.
This is also called the long breath.
Relax the forehead.
This is also called the long breath.
Relax the forehead.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
Relax the eyes.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
This is also called the long breath.
On an exhalation,
Relax the ears.
On an exhalation,
Relax the ears.
Relax the forehead.
Relax the forehead.
Relax the forehead.
Relax the cheeks.
Relax the cheeks.
Relax the cheeks.
Relax the cheeks.
Relax the cheeks.
Relax the cheeks.
Relax the cheeks.
Relax the jaw.
Relax the jaw.
Relax the jaw.
Relax the jaw.
Relax the jaw.
Relax the jaw.
On an exhalation,
Relax the tongue.
Relax the tongue.
Relax the tongue.
Relax the tongue.
Relax the neck.
Relax the neck.
You you you you you relax the shoulders you you you you you you you you you you you Relax the forearms.
Relax the forearms.
Relax the forearms.
Relax the forearms.
Relax the forearms.
Relax the hands.
Relax the forearms.
Relax the forearms.
Relax the forearms.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the chest.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the middle back.
Relax the upper back.
Relax the upper back.
Relax the upper back.
Relax the diaphragm.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the lower back.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
On an exhalation,
Relax the thighs.
Relax the abdomen.
Relax the abdomen.
Relax the abdomen.
Relax the knees.
Relax the legs.
Relax the legs.
Relax the legs.
Relax the legs.
Relax the legs.
Relax the shins.
Relax the shins.
Relax the shins.
Relax the shins.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
Relax the calves.
On an exhalation,
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
On an exhalation,
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
