Begin by taking a moment to settle into your position.
Adjust your posture if you need to.
Get your body settled and when you are ready,
Let your eyes gently close.
Begin by taking your attention to the feet.
Move them a little.
Feel what they are like at the moment.
Contract the muscles of the feet,
Feeling the difference that makes and then let them go.
Feel the muscles softening,
Loosening,
Relaxing,
Relaxing,
Just simply letting go.
Now take your attention to your calves.
In your mind,
Move your attention through the calves,
Noticing any sensations that come to your awareness.
Feel the gentle curiosity,
Free of judgment,
Free of reaction,
Just noticing.
Contract the muscles,
Feeling the difference that makes and then let them go.
Feel the muscles softening,
Loosening,
Relaxing,
Letting go.
Now the thighs.
Notice how they are feeling.
Contract the muscles and let them go.
Feel it all through the thighs,
Down the calves,
Into the feet,
Completely.
Contract the muscles and the buttocks and then let them go.
Feel the weight settling down again.
Feel it all around the hips and in the pelvis,
Letting go.
Now the tummy.
Contract the muscles in the front of the tummy and the lower back and then let them go.
Feel it deeply,
Calm and relaxed,
Letting go.
Take your attention to your chest.
Contract the muscles tight,
Like a barrel and then let them go.
Breathe effortlessly.
Now the arms.
Contract the muscles and let them go,
Feeling a wave of relaxation flowing down through your arms.
Releasing the wrists,
Hands,
The fingers.
Now the shoulders.
Contract the muscles by pulling the shoulders up and the chin down and then let them go.
Feel the shoulders drop a little.
Feel it up through the neck and throat,
More and more,
Deeper,
Deeper.
Take your attention to your jaw.
Contract the muscles in your jaw by closing it firmly and then let go,
Letting your mouth slightly open.
Now the eyes.
Contract the muscles,
Closing the eyes firmly and then let go.
Feel it deeply all through your eyes,
Calm and relaxed.
Contract the muscles in your forehead by furrowing your brow just a little and then let them go.
Feel the forehead smoothing out.
Feel it deeply.
Feel it through the body and the mind,
More and more,
Deeper and deeper,
Effortlessly letting go.
Now sit quietly and calmly as we continue on in this state of relaxation.
Notice your breathing,
Relaxed,
Calm.
The breath flowing in and out of your body,
Effortlessly.
If your attention should wander,
Gently,
Very gently bring it back to your breath.
You are surrounded by life and the wisdom of the birds is helping you to relax.
Breathing in and out calmly,
Deeply,
Relaxed.
Continue for the next couple of minutes,
Feeling that relaxation and following your breath.
