Begin by making the body really comfortable.
Perhaps so comfortable that for the next 15 minutes you might even forget that it's there at all.
And as the body does begin to settle a bit more deeply,
Begin to deepen the breath as well.
Start to visualise the breath washing over the body from the feet to the head on the inhalation and from the head to the feet on the exhalation.
Sending the awareness over the body with each breath.
And if you do notice any places that feel perhaps a little bit tense or uncomfortable,
Encouraging them to release and relax a little bit more deeply.
Breathing in from the feet to the top of the head.
And breathing out from the top of the head to the feet.
Become aware of the sensation of the air against your skin.
Notice the feeling of the air on the skin around the face and around the ears.
And on the insides of the ears can you feel the air on the insides of the ears.
With the awareness inside the ears,
Begin to welcome any sounds that you can hear.
The sounds from far away in the distance.
And the sounds from closer.
The sound of your own breath.
Of your heartbeat.
Welcoming in all of the sounds,
Knowing that each one is serving to help you relax even more deeply.
And making the intention now for a deep rest and rejuvenation for the body.
And that upon finishing this practice you will return to your day feeling energized and with a deep sense of well-being.
And we'll start to send the awareness around the body.
Beginning at the top of the head.
Moving to the space between the eyebrows.
The space between the collar bones.
The right shoulder.
The right elbow.
The right wrist.
The right thumb.
Index finger.
Middle finger.
Fourth finger.
Fifth finger.
The right wrist.
The elbow.
The shoulder.
The space between the collar bones.
The left shoulder.
The left wrist.
The left thumb.
Index finger.
Middle finger.
Fourth finger.
Fifth finger.
The left wrist.
The left elbow.
The left shoulder.
The space between the collar bones.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel.
The space below the navel.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The space below the navel.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The space below the navel.
The navel.
The heart center.
The space between the collar bones.
The space between the eyebrows.
The top of the head.
And the whole of the body.
The whole of the body together.
Awareness on the whole of the body together.
Notice how still the body has become.
The body has become so still.
It's as if it's fast asleep.
Bring the awareness to the stillness within the body.
The stillness in the body.
Although the body appears to be still,
There is still movement happening.
The chest and the abdomen are moving with the breath.
The heart and the lungs are moving.
The blood is circulating.
Bring the awareness to the movement within the body.
Watch all the movement that's happening within the body.
Then bringing the awareness to both of those together.
Watching the stillness and the movement in the body together.
Stillness and movement together.
Bring the awareness to the breath.
As you watch the natural inhalation and exhalation,
Begin to count the breaths backwards from 15 to 1 as follows.
Breathing in 15.
Breathing out 15.
Breathing in 14.
Breathing out 14.
Breathing in 13.
Breathing out 13.
And so on.
If you get lost or if you finish,
Then just going back to 15 and starting again.
Stop counting.
Bring the awareness to the heart center.
And resting in stillness at the heart.
And then relaxing.
You can do this the right way.
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