Relaxing Into Our Spaciousness & Resting Back Into The Natural Ease Of The Body

So having the sense that you can settle in,

That you are settling in,

Making any adjustments to your position that will help you to be still as we rest back.

And it may be nice to bring the hands to the nape of the neck and ease out the back of the neck.

It can be really nice to massage into the point where the hairline stops at the nape of the neck and also have the sense that you are easing the head away from the body and so lengthening out the back of the neck and perhaps drawing the chin in just a little bit towards the chin.

And when you are ready you can rest your arms by your side.

It might be nice to face the palms upwards and just for a moment stretch the thumbs into the ground and feel how that rolling of the thumbs into the ground with the palms facing up supports the heads of the arm bones to roll back and the chest to open.

And then we can let the fingers relax,

Let the fingers curl back up.

And let's take a big full belly breath in as if the lungs were in the belly.

And then exhale,

Sigh it out.

Breathing in,

Feel the belly rise.

And then exhale,

Feel the belly soften.

Feel the out breath fall out of the mouth with a sigh.

Breathing in the belly full and breathing outside out.

Feel that with the exhale you can let go of anything you need to let go of.

Feel that with every exhale you can drop a little more of the weight of the body.

Feeling the belly as best you can from the inside.

So rather than having the sense of our sense of self located up inside the head and we're looking down at the belly,

Could we locate ourselves inside of the belly as if our sense of self were located at the belly.

And there we feel the belly rise and the belly soften.

Feeling as best you can on the level of sensation how it feels to breathe in and how it feels to breathe out.

And perhaps as we breathe in we feel the expansion and as we breathe out we may feel the softening.

Breathing in we may feel the expansion and breathing out softening.

Feeling free to keep sighing out the out breath if that's helpful for you.

As best you can,

Tuning into the possibility that the in breath could expand you.

Not just the belly but the whole body and then exhale let go.

Feeling it in the belly expands and as if the breath could flow out from the belly and fill the whole of the body,

Expanding the body.

And with the out breath the body softening,

The body relaxing.

Expanding and relaxing.

And maybe we can come into some sense that we can feel the cells of the body.

We might be able to feel the cells expand as we breathe in as if the cells breathe in.

And then exhaling feeling that the cells could breathe out and relax.

Breathing in cells expanding and breathing out the cells relaxing.

Expanding and relaxing.

Feeling sensing imagining visualising as best you can.

The sense of space as the body or the cells of the body breathe in.

And as the cells as the body relaxes with the out breath.

With every exhale there's a new opportunity to let go.

And with every inhale there's a sense of starting afresh,

Letting go and starting afresh.

And as well as letting go of tension in the body we may let go of tension in the mind,

Any busyness or any repetitive thoughts in the mind.

Any problem solving we can just breathe out with the exhale.

Feeling for this connection between the body and the mind.

Feeling how the mind feels as we breathe out and relax.

And feeling how the body feels as we breathe out and let the mind relax as we let go of the thoughts.

Resting with the sense that everything is okay and that there's nothing that needs tending to or solving or thinking about just now.

That we can trust to rest,

To stillness.

And let's bring our awareness to our feet.

And let's breathe in,

Feel into any grippiness in the feet,

Any tension in the toes.

Any tension in the muscles of the feet and with the exhale feel that you can let go of any gripping in the feet.

The way the skin perhaps grips to the muscles can soften and let go.

Perhaps the sense that your muscles in the feet are gripping to the bones of the feet can exhale and let go.

Feel that the feet can be floppy and relaxed.

Breathing in,

Bringing our awareness to our legs.

And breathing out,

Let the legs relax.

Feeling as you breathe in any gripping in the legs as if the skin of the legs is gripping to the muscles of the legs.

And exhale,

Let the skin of the legs relax.

Maybe the skin of the legs could become a little more droopy,

A little more saggy.

Breathing in,

Feeling into the muscles of the legs.

And with the out-breath feeling that the legs can relax,

The muscles of the legs can soften and relax.

Breathing into the area of the pelvis and the lower back and the lower belly.

Breathing in some space.

And breathing out,

Let go.

Breathing in,

Feeling into any gripping in the skin around the belly,

The lower back.

And with the exhale,

Let the skin spill out.

Breathing into the muscles around the belly,

The lower back,

The pelvic floor.

And with the out-breath,

Let the muscles relax.

Any sense that you're holding the bones of the pelvis away from the ground,

With the exhale you can let go of that and let the weight of the pelvis rest into the ground.

And bringing your awareness up to the upper back,

Breathing into the upper back.

And with the exhale,

Let the upper back soften and relax.

Feeling if there's any grippiness in the skin of the upper back.

Exhale let the skin soften and melt towards the ground.

Any sense of gripping in the muscle as if the muscles in the upper back are holding to the bone,

With the exhale you can let go.

Dropping the weight of the shoulder blades into the ground.

Breathing in,

Sending our breath to our shoulders,

Maybe the shoulders swell towards the ears.

And exhale let go.

Any sense that the skin of the shoulders is gripping to the muscles,

You can exhale and soften out.

Any sense that the muscles of the shoulders are gripping to the bone,

Or gripping to each other,

You can exhale and let go.

Breathing into the chest,

And breathing out let the chest relax.

Feeling into the chest as you breathe in,

Feeling if there's any gripping in the skin of the chest.

And with the exhale let the skin of the chest soften and relax.

Breathing in,

Feeling into the muscles of the chest.

And with the exhale if there's any gripping or holding of the muscles to the bone,

To each other,

Letting that go now.

Softening.

Softening with the out breath.

Breathing into the neck,

And breathe out give the weight of the head to gravity.

Breathing in,

Feeling into the muscles of the neck.

If there's any sense of grippiness in the muscles of the neck,

Let that go.

Breathing into the jaw,

And breathe out let the bottom jaw fall away from the top,

Let the bottom lip fall away from the top lip.

Let the inside of the mouth soften and open.

With your next exhale feeling that the jaw,

The muscle of the jaw can relax.

Feeling that the inside of the mouth can soften and open a little more,

As the tongue relaxes down.

There's more space inside the mouth.

Breathing into the eyes,

And breathe out let the eyes relax.

Breathing in,

Feeling into the skin and the muscles around the eyes.

Feeling any grippiness there that you can allow it to soften with the exhale.

So the skin and the muscles around the eyes become more soft.

Breathing into the forehead,

And breathe out let the forehead relax.

Breathing into the forehead,

Feeling that grippiness in the forehead,

In the skin or in the muscles.

Feeling that with the exhale you can soften and relax.

Breathing into the temples,

And breathe out let the temples relax.

Breathing into the temples,

Feeling into any grippiness in the skin or the muscles.

With the exhale allowing that grippiness to soften.

Breathing into the brain,

And breathing out let the brain relax.

Breathing into the brain,

Feeling for any grippiness,

Into any pressure,

Tightness.

And feeling that with the exhale you can let go.

Breathing in,

Feeling into the mind,

And breathing out feeling that the mind can relax.

Feeling into the way the mind seems to grip around the thoughts.

And with your exhale allowing that grip to soften.

Opening the lens to become aware of the whole body.

Breathing into the belly and from the belly imagining feeling that the breath could flood the whole of the body.

And then exhale,

Sigh it out.

Breathing in,

Feeling into perhaps any parts of the body of the skin where the skin feels like it's gripping to the muscles.

And with the exhale let the skin relax.

Breathing in,

Feeling into the muscles of the whole body,

Feeling if there's any sense that the muscles are gripping to the bones.

And exhale,

Relax.

Feeling into the bones as you breathe in,

Feeling if there's any sense that the bones are knotted together.

And with the exhale feeling that the bones can relax.

Feeling as you breathe in that there's a sense of expanding.

And as you exhale of relaxing.

Breathing in,

Tuning into the expansion.

And breathing out letting go.

Breathing in there's this space.

And breathing out,

Ease.

Space.

And ease.

Breathing in there's this space.

And breathing out,

Ease.

Space.

And ease.

And ease.