Lie down on your back.
Take a moment to feel comfortable and supported.
Allow the legs to rest naturally.
And let the feet fall open.
Place your hands on your belly and gently close the eyes.
And begin by noticing the sensations of your hands resting on the front of your body.
Noticing the shape of your hands,
The weight of your hands,
And the space between the fingers.
And as you keep breathing slowly in and out through the nose,
Start to bring your awareness to the movement beneath your hands.
So the belly rising as you breathe in and the belly falling as you breathe out.
Allow your breath to move naturally in and out through your nose.
And now start to gently lengthen the breath.
So we will breathe in for four counts and breathing out for six.
So exhale all the air out.
Empty the lungs and then breathe in for two,
Three,
Four,
And breathe out for two,
Three,
Four,
Five,
And six.
Again breathe in two,
Three,
Four,
Breathe out two,
Three,
Four,
Five,
Six.
And now continue on your own counting the breaths in and out in your mind.
In for four and out for six.
Keep breathing for a little bit longer and with each exhale see if you can soften the body a little bit more.
And now let go of the counting and return to the natural rhythm of your breath.
As we begin a journey through the body,
Bringing your awareness to the top of your head.
Noticing the scalp softening and the skin of the forehead releasing gripping.
Feel the space between your eyebrows and the eyes resting heavily in their sockets.
The cheeks softening,
The jaw unclenched,
And the tongue resting inside the mouth.
The throat soft and our awareness moving into the shoulders.
Allowing them to drop heavy and at ease.
Down the arms like upper arms,
Elbows,
And forearms.
Wrists,
Palms,
And fingers all the way to the fingertips.
Both arms completely at rest.
And then bring your awareness back to the chest.
The belly still moving with the rhythm of your breath.
The pelvis hips heavy,
Thighs soft,
And the knees relaxed.
Lower legs,
Ankles,
And feet.
Awareness to the soles of the feet and the toes all the way to the tips of the toes.
And now feel the whole body at once.
Sensing the shape of your body and the edges of your skin.
And then noticing the weight and the density of your body.
And allow your hips to sink a little bit deeper into the surface underneath you.
The shoulder blades melting down and the back of the head heavy and supported.
Nothing holding you up.
This is time and space to rest.
Now bring your awareness inside the body.
The muscles softening and the tissues releasing,
Gripping.
The organs resting and the bones heavy and supported.
All layers of the body softening,
Letting go and relaxing without any effort.
Completely supported and safe.
And now as best as you can imagine you're seeing in front of you a candle flame.
Like a warm,
Steady flame.
A soft candle flame.
Like light in the darkness.
Calm steady and unmoving.
And now that flame becomes a reflection on the surface of a calm mountain lake.
The clear water completely still.
Mountains surrounding you.
The fresh air on your skin.
And the sky painted with the colours of a beautiful sunset.
Soft gold warm pink and deep blue.
And you hear in the distance the gentle sound of a clear water stream.
Flowing slowly and effortlessly.
Everything moving in perfect ease.
And now the night arrives and above you a clear summer sky.
The moon glowing softly.
And the stars scattered across the vast darkness of the universe.
This endless space which is quiet and peaceful.
And you're resting here within this vast calm.
Nothing to do and nowhere to go.
The body heavy and the mind is quiet.
The breath slow and easy.
Allow yourself to drift.
Allow yourself to rest.
Allow yourself to sleep.
Sleep well.
Sleep well.
Sleep well.
