Please lie down and show us now.
And just tune into the breath.
Feeling the breath.
Feel it move through the nostrils.
Feel how effortless it is.
If you can,
Try to pick up your heart beating.
Breath comes and goes without any effort.
Feel how it moves through the nostrils.
Breath comes and goes without effort.
Heart is beating without effort.
There's nothing you have to do.
Earth supports your body completely.
There's no conflict between you and creation,
Ever.
The whole creation is going on effortlessly.
Heart is beating effortlessly.
Breath comes and goes without any effort on our part.
Breath comes and goes without any effort on our part.
Our whole existence is effortless.
Let go the need to do anything.
Let go the need to undo anything.
Let go the need to let go.
Feel your effortless presence right here and now.
No need to do a thing.
I want you to bring your awareness into your toes.
Wriggle your toes.
Move them.
Feel the blood and awareness and warmth that you bring into the area of the toes as you move your toes.
Now stop moving the toes.
Feel the warmth that you brought into your toes just by focusing your attention.
Feel it trickling down through the soles of your feet,
Relaxing each muscle.
Reaching into the heels.
The heels relax.
This warmth moves into the ankles.
You feel the ankles relaxing.
Into the calf muscles.
You feel the calf muscles letting go.
Any tension in the muscle is let go.
Feel the knees relaxing,
Letting go.
Feel the hamstrings underneath the knees hanging like ropes on a drawbridge,
Completely relaxed.
As the thigh muscles relax.
Feel the tension draining from your thighs as the muscles relax.
Moving into the hips.
Hip joints relax.
Grotious muscles of the buttocks quash into the mat.
Feel the buttocks muscles relaxing completely.
Pelvis relaxes.
Feel the coccyx relaxing the base of the spine.
Relaxing.
Now moving into the stomach.
Feel the stomach muscles letting go.
Any tension that's in the stomach.
Feel it draining off you as though melting into the earth.
As you let it go,
It lets you go.
Feel the spine.
All the vertebrae in the spine.
Feel the muscles supporting the spine all the way up the back.
Relaxing.
As the spine relaxes,
Each vertebrae relaxes.
Feel the shoulders relaxing.
Chest muscles relax.
Diaphragm relaxes.
Feel the lungs relaxing.
Heart relaxes.
Feel the shoulders letting go.
Any tension in the shoulders.
Moving into the arms.
Feel the biceps relaxing.
Elbows relaxing.
Feel the forearms relaxing.
Wrists relaxing.
Moving into the hands.
Feel the palms of the hands relaxing.
The thumbs relaxing.
Feel the index fingers.
Feel the index fingers relaxing.
Middle finger relaxes.
Ring fingers relax.
Feel the little fingers relaxing.
Now coming back to the chest.
Feel the chest muscles letting go.
Any tension in the chest.
Before moving into the neck.
Feel the neck muscles letting go.
Tension in that area.
Feel all the tension draining off you,
Melting into the earth.
Neck muscles let go.
Any tension in that area.
The whole body is completely relaxed.
There is not a hint of tension in the body.
Each muscle,
Each joint is completely relaxed.
Now just bring your awareness to the very base of the skull where the spine and the skull meet at the very top of the spine.
Picture a blue sky coloured light as though emerging from that point.
This blue sky coloured light washes through from that point at the base of the skull.
The whole brain gets suffused.
The skull brain gets suffused with this blue sky coloured light.
Nothing else except blue sky washes through the whole head,
Top of the head.
From the back of the head to the forehead.
Sky blue coloured light.
Now in the very centre of the brain.
Feel like there is a golden sun coloured egg resting there.
From this golden egg,
This sun coloured light,
Liquid golden light emerges through the fontanelle at the top of the head.
Moving forward towards the forehead,
The sky,
I mean this gold coloured light,
Liquid gold coloured light moves towards the forehead.
Cascading down the forehead,
Drowning the eyes and the forehead in this golden sun coloured light.
This gold light washes through the cheeks,
Nose,
Eyes,
Jaw,
Filling the whole face with this gold sun coloured light.
Nothing else but gold light.
Your ears hang like golden flowers from your head.
The jaw drops slightly,
Tongue lulls into the back of your throat.
Your whole body is completely without tension.
Not a hint of tension in any of the muscles or joints.
Completely relaxed.
Aum.
Aum.
Aum.
Aum.
Mrithyawarmshyamamritadam.
Aum shanti.
Shanti.
Shanti.
So just tuning into the breath,
Feel the breath moving again through the nostrils.
And then I want you to take both arms up above your head to the floor above the head and taking a nice deep inhale,
Just stretch the right side of the body.
Your right arm and right leg get a deep massive stretch.
And then exhaling,
Relax.
Now doing the same on the left side,
Take a nice deep inhale,
Stretch the left side of the body,
Left arm and left leg get a deep stretch.
Deep stretch.
And let go,
Relax.
Now taking a giant massive breath,
Stretch both sides of the body equally,
Stretching deep into the spine,
Clenching all the muscles in the legs,
Buttocks and toes.
Stretch into the body and exhaling,
Relax.
Draw the knees slowly into the chest and gently roll onto the right side of the body.
And slowly opening the eyes,
Bring the awareness back to the room.
And coming,
Sitting upright.
Have a super wonderful day.
