Find yourself a place where you can comfortably lay on the ground or on a bed and cover yourself with a blanket if it's cold.
Allow your whole body to touch the ground or the bed.
Allow the legs to be slightly spread apart and the arms are away from the body.
Palms are facing upward.
Invite a sense of relaxation to your entire body.
We now begin with the gradual relaxation,
Relaxing one by one each body part.
To the best of your ability,
Try to remain present and aware.
The invitation is to rest in a space between waking and sleeping state.
We begin the gradual relaxation by bringing our attention to the tip of the toes of the left foot and from the toes upward all the way to the left hip.
We bring a warm,
Relaxing and loving energy into the left leg.
The entire left leg is now fully relaxed.
We bring the attention to the tip of the toes of the right foot and from the toes upward all the way to the right hip.
We bring warm,
Relaxing and loving energy into the right leg.
The entire right leg is now fully relaxed.
We now bring the attention to the fingertips of the left hand and from the fingertips all the way to the left shoulder.
We bring a warm,
Relaxing,
Loving energy into the left arm.
Your entire left arm is now fully relaxed.
We now bring the attention to the fingertips of the right hand and from the fingertips all the way to the right shoulder.
We bring a warm,
Relaxing,
Loving energy into the right arm.
Your right arm is now fully relaxed.
All four extremities are now completely relaxed.
Continue the relaxation by bringing relaxing sensations to the buttocks.
Relax your hips,
Relax your pelvis and continue on to relax the area of the sexual organs,
Releasing any tension in this area.
Continue with relaxing the belly,
The muscles and organs of the abdomen.
And now from down upward we begin to relax the back,
Going vertebrae by vertebrae.
From down up,
Relaxing the entire back,
Bringing a deep sense of relaxation to the back.
We relax the shoulder blades and the shoulders.
We relax the neck.
Center the body even more to the ground and we relax the area of the chest.
Taking a deep breath directly into the area of the chest,
Reconnecting ourselves with the heart.
Relax your neck and throat and release any tension in this area.
We now move on to relaxing the muscles of the face,
Fully relaxing the jaw,
Softening the area around the mouth,
Relaxing the lips,
The tongue,
Teeth and we continue to relax the nose,
Cheeks and the area around the eyes,
Especially relaxing the area behind the eyes and relaxing the eyebrows.
We relax the area between the eyebrows,
Soften the skin there.
We relax the forehead,
Releasing any tension in this area.
We relax the temples,
The ears and finally we relax the whole head,
Skull and lastly relax the brain.
First relaxing the left side of the brain and then relaxing the right side.
Your entire body is now fully relaxed,
Allowing this sense of deep relaxation to penetrate every cell of your being.
Feeling this relaxation radiating through your entire body and even feeling the relaxation slightly outside of your being,
Surrounding your being.
Feel the body recharged,
Energized and feel the comfort and peace of this very moment.
Allow your body and being to be mesmerized by such a peaceful,
Tranquil state.
There's nothing the being needs to do at this moment.
We allow the being and the body to be fully relaxed,
Fully recharged,
Fully renewed.
We take some moments to rest in these feelings and sensations,
Allowing us to stay in this peace,
Quietness of the mind for some more moments.
Very slowly and gently you can begin to wake up the physical body,
Gently moving toes,
Fingers,
Rolling the head from side to side,
Stretching in any way you please,
Maybe bringing the knees to the chest and allowing your body to gently wake up from this rest.
Gently rolling to your right side,
Giving yourself a warm embrace,
Giving yourself a hug if you like,
A moment of intimacy with your own being and a moment of gratitude for having taken the time to be with yourself,
The time for recharging,
Resting.
Whenever you feel ready,
You can slowly and gently sit up,
Just taking a few more moments of gratitude and gently arriving back in this very moment.
Namaste.
