So allow yourself to settle in,
Allowing each breath to invite a deeper sense of surrender in the body and the mind.
Rest your awareness on any sounds that you hear outside of the room,
Just noticing and naming,
Moving from sound to sound.
Move your awareness now to any sounds that you hear inside of the room,
Moving your awareness now to any sounds coming from your physical body or around your physical body.
Move your awareness now within,
Just noticing and naming whatever is present for you right now within your inner landscape.
We're going to move through a rotation of consciousness.
So we'll be naming different parts of the body.
There's no need to do anything,
No need to move anything.
Just bring your awareness to the parts of the body that I'm naming.
Imagine that a warm,
Healing oil begins to tap down at the center of the forehead.
Move this warm,
Healing oil over the top of the head,
The back of the head,
And the sides of the head.
Move this warm,
Healing oil over the forehead and the temples.
Allow it to wash over the eyes,
The nose,
Top lip,
And the bottom lip.
Allow it to spread across the cheeks,
Delicately wrapped around the ears.
Allow this warm,
Healing oil to massage the jaw from the ears all the way down to the chin.
Move this warm,
Healing oil over the chin and the jawline,
And allow it to spread across your entire neck.
Move this warm,
Healing oil across both shoulders,
Softening the muscles of the shoulders.
Allow it to wash down the upper arms,
The elbows,
The forearms,
The wrists.
Allow it to wash over the backs of the hands,
The palms of the hands.
Allow it to delicately wrap around the thumbs,
And second fingers,
Third fingers,
Fourth fingers,
And fifth fingers.
Allow this warm,
Healing oil now to wash over the shoulders and around the armpits and down the sides of the torso.
Allow this warm,
Healing oil to wrap around the hips,
Inviting a sense of grounding into the body and the mind.
Move this warm,
Healing oil over the tops of the thighs,
Knees,
Shins,
Tops of the ankles,
Tops of the feet.
Allow it to wrap around the big toes and second toes,
Third toes,
Fourth toes,
And fifth toes.
Allow it to massage the soles of both feet.
Allow it to wrap around the heels,
Backs of the ankles.
Allow it to massage up the calves and spread across the backs of the knees,
Backs of the thighs.
Allow it to spread across the buttocks.
Allow this warm,
Healing oil to massage the lower back,
The mid-back,
And the upper back.
Allow it to wash over the tops of the shoulders and spread across the chest and abdomen,
So your whole body is being bathed in this warm,
Healing oil.
As you inhale,
Notice the warmth,
And as you exhale,
Invite a sense of softening in the body and the mind.
Inhale warmth,
Exhale softening,
Holding your awareness on your breath.
Bring your awareness to your abdomen now,
Noticing the connection between the breath and any movement in the abdomen.
As you inhale,
Noticing any rise of the abdomen,
And as you exhale,
Noticing as it falls back down.
Holding your awareness here,
We're going to count backwards from 11.
One breath is one inhale and one exhale.
So I'll count you off on the first count,
And then you'll continue at your own pace.
If you lose your place or reach one,
Simply start over from 11.
Go ahead and take a natural breath in and out.
On your next inhale,
It'll be 11 inhale,
11 exhale,
And continue at your own pace.
Wherever you are in the count,
Allow yourself to let the count go.
Move your awareness now to the chest,
And notice any subtle rise and fall of the chest as you inhale and exhale.
Keeping your awareness here,
We're going to count backwards from 11.
So go ahead and take a natural breath on your own,
And whenever you're ready,
It'll be 11 inhale,
11 exhale,
And then continue at your own pace.
Wherever you are in the count,
Allow yourself to let the count go.
Move your awareness now to the nostrils,
And notice any subtle flow of air in and out of the nostrils as you inhale and exhale.
Maybe you notice that cool air as you inhale,
And a warm air as you exhale.
Keeping your awareness at the flow of air at the nostrils,
We're going to count down from 11.
So go ahead and take a natural breath in and out.
When you're ready,
It'll be 11 inhale,
11 exhale,
And continue at your own pace.
Wherever you are in the count,
Allow yourself to let the count go.
We're going to move into a series of rapid images.
So just notice what appears on the screen of your mind.
Try not to get stuck on any one image.
If you do,
Simply return to the image that's being named.
There's no need to make up any images.
Trees gently lapping at the shore,
A sunset over the horizon,
A willow tree,
Down comforter,
Palm trees blowing in the wind,
A field of lavender,
An oak tree sitting in a field of grass,
A canopy of trees,
A cup of tea,
White fluffy clouds floating in the sky,
A fire,
Waterfall,
Full moon,
Still lake,
The feeling of a hug from someone that you love,
A stream,
A puppy sleeping,
A hammock,
Your bed at home,
And the feeling of a deep,
Restorative sleep.
