So welcome to this lying down relaxation.
Thanks for joining me today.
Take some time now to lay your body down in a most comfortable position.
So lengthened perhaps on your back and just take some time to ensure you're comfortable and warm.
You might like a blanket over the body.
If you have a sensitive lower back you might like a bolster or some cushions tucked in under your knees.
And just as you settle yourself down allow for the feet to be hip-width apart.
Allow your arms to rest on the floor by the sides of the body and have the palms upturned facing the ceiling.
This will allow your shoulders to circle back and around and the large flat shoulder blade bones can rest into the floor surface a little more easily.
So we're going to come to progressively scan through the body relaxing and softening as we go and we'll move through from the feet to the crown of the head.
So feel your head resting on the floor,
Chin drawn toward the chest a little so the back of your neck is lengthened and soft.
And with the eyelids gently closed let's transition our awareness down into the feet.
Come to relax the soles of your feet,
The tops of your feet and each of your toes.
With the feet relaxing come to soften now through the ankle joints.
Feet and ankles relaxing and soft.
Relaxing now into the lower leg spaces softening the shins in the front of the legs and the hamstring muscles in the back of the legs.
Softening through the knee joints,
Relaxing into the upper leg spaces.
Whole front of the legs relaxing.
Whole back of the legs relaxing.
And feeling the weight of the pelvis resting into the floor allow the hips to rest within their sockets.
Relaxing into the lower back,
Mid back and upper back spaces.
Spine lengthened,
Back resting comfortably.
And just become aware now of the soft and gentle breath moving through the body.
The abdominal muscles relaxed and soft.
The rib cage resting easily.
The upper chest also at ease.
And then take your awareness into the shoulders.
Notice the shoulder joints themselves and feeling into the muscles in the tops of the shoulders.
Those which ease up into the base of the neck.
Wherever possible facilitate ease,
Softness,
Relaxedness,
Letting go.
Let's take that feeling of softness and ease it down the length of the arms.
Relaxing upper arms and elbows,
Forearms and wrists.
Relaxing backs of hands,
Palms of hands and all of the fingers.
Fingers soft and slightly curled.
As you feel into the weight of the body,
The weight of the skeletal system settling into the floor's surface.
Notice also the weight of the head resting comfortably.
Allow the neck muscles to soften.
Back of neck,
Sides of neck.
Allowing the throat to feel clear and open.
And then take your awareness from the nape of the neck,
Moving through the hair,
Up over the head.
Come to the crown of the head and soften in every direction.
And then coming to that place where the hairline meets the forehead.
And let's now relax through the whole of the face.
Softening through the forehead.
Relaxing the hinge in the jawbone on each side of the face.
Relaxing the cheeks,
The chin,
The muscles around the mouth,
Including the lips.
Relax the bridge of the nose and the flares of the nostrils.
And relax the eyes.
Eye lids are soft,
Surrounding eye muscles relaxing.
Eye balls resting back into the sockets a little more deeply.
Let the whole of the face be soft and serene.
And relax the entirety of your body from the crown of your head to the soles of your feet.
Relaxing the muscles of the body more and more and more.
The whole of the body is resting.
Muscle softening.
And know that this is a beautiful opportunity for the body to replenish,
To rest,
To rejuvenate.
Using this time of physical stillness,
The body's innate intelligence will work to replenish and restore.
Breath soft and gentle.
Breathing down into the stillness,
Into this position of ease and rest.
So now,
Very gradually,
Just begin to bring your awareness to the breath.
Allow the breath to deepen a little.
Feel its expanse,
Knowing that the breath brings energy and revitalization.
And let's now start to gradually reawaken the body.
So let's begin to wriggle the fingers and the toes.
You might like to stretch the arms up behind your head and just lengthen out through your body from fingertips to toes.
Perhaps hug the knees up over the chest and rock a little from side to side,
Massaging the lower back.
And then whenever you feel ready,
Roll your body over to a side position.
Come to sit up gradually and look forward to the remainder of your day feeling energized and refreshed.
