Hello and welcome take a moment to settle into your space allowing yourself to fully arrive here to be present in this moment feel the support beneath you with each breath let go of the external world and bring your awareness inwards in this space you are returning to your own essence your own center allow your body to relax relax deeply knowing that you are exactly where you need to be let's start by bringing your attention to your feet relax your toes your soles and your heels feel how your feet are getting heavier softer more relaxed then slowly move your awareness up your legs relax your calves bring your awareness to the shins now bring your attention to your knees and slowly move up relaxing your thighs,
Your glutes now take a moment to recognize how relaxed your legs became how heavy they grew how much support they're receiving from the floor or your bed then move upwards relax your pelvic area and now bring your attention to your back move your awareness from the lower back to the middle and to the upper part and let go of any tension and now focus on your belly and your chest notice where you feel the movement of the breath the most follow that movement for a little bit as you breathe in feel the air filling your lungs and as you exhale feel the release,
The letting go and now move your awareness to your fingertips slowly moving your attention encompassing your fingers then your palms your wrists and now move up and relax your lower arms your elbows and your upper arms now again let's pause for a moment and recognize how all of your limbs are heavy,
Relaxed and now let's focus on the neck area relax the back of your neck,
The sides,
The front of your neck and move up letting go of the tension in your jaw and your tongue your cheeks your eyes and your forehead and as you relax each part of your body let go of the mental tension with every exhale release any lingering tension or thought you simply need to be present in the physical sensations there's nothing you need to do,
There is nowhere you need to go just allow yourself to be let the stillness of your body support you and even in this stillness there is so much happening within you,
So much to be felt allow the quiet to speak to you and deepen your awareness of the present moment in this practice remember that surrender is not giving up it's trusting life to carry you where you need to be so let go of any expectations or control and trust the flow of this moment trust the space you are in and allow yourself to be guided by it and now bring your attention to the space behind your closed eyes notice this bounderless field and imagine if you will a beautiful light just behind your closed eyelids you may see a color or an image or simply feel a sense of calm let whatever arises be a guide into deeper stillness let this light fill you with peace and with the energy of deep restoration let this light fill you with peace and with the energy of deep restoration and now begin to notice the sounds around you feel how the sounds vibrate through your body how they resonate with your being there is no need to label any of these sounds,
Simply experience it and remember that the most quiet sounds often carry the most meaning now allow yourself to sink into the sound trust that this experience will carry you where you need to be let the sound wash over you and simply be present let go of any need to control or direct the experience and allow the vibrations to guide you into the deepest state of relaxation and inner peace remember in this space of stillness and sound you are the self you are the journey and the path you are exactly where you are meant to be
