I invite you to find a comfortable position lying down on your back.
The hands can be placed wherever they are most comfortable.
Ensure that the line from the tailbone to the crown of the head is straight.
Take a deep breath in filling up the belly then the chest and holding at the top.
Now exhale let it all go.
Feeling the body just sink into the ground.
Another deep inhale filling up belly then chest.
Hold exhale on a big sigh.
Release.
We'll take one more deep breath but this time when we exhale we'll let whatever noises want to come out just escape our mouths.
So big belly breath that rises into the chest.
Hold at the top.
Exhale on whatever noise is coming up.
The breathing can return to normal.
As I invite you to spread your awareness throughout the entire body.
From head to toe what is it like to really be in and feel the body?
There's no need to try to change anything.
It's quite all right to be exactly as you are in this moment.
Breathe into this space.
Release everything but this moment.
Now squeeze both fists as tight as you possibly can and release.
Let the hands be heavy.
This is the physical letting go sensation we are looking for like the muscles are falling away from the bones and melting into the floor.
Now float the attention to the top of the head.
On the inhale spread awareness throughout the entire scalp.
Inhale release the scalp.
Inhale spread awareness throughout the forehead and brows.
Exhale let them go.
Inhale feeling the top and bottom eyelids the eyeballs muscles around the eyes.
Exhale let them all release.
Inhale feeling the cheeks the smile muscles.
Exhale release.
Inhale feel and taste inside the mouth.
Exhale let the tongue rest and the lips part.
Inhale feel the jaw.
Exhale unhinge and release.
Inhale feel the front and back of the neck.
Exhale let the muscles fall away from the bones.
Inhale feel the chest and shoulders fill it with awareness.
Exhale let them melt into the ground.
Inhale and let awareness run down the length of the arms into the hands.
Exhale let it all be heavy.
Inhale and feel the entire length of the back.
Exhale letting all those big muscles just fall away.
Inhale feel the belly rising.
Exhale let it be soft.
Inhale swirl awareness into the hips,
The pelvis.
Exhale let them sink into the ground.
Inhale into the thighs front and back.
Exhale release.
Inhale into the backs of the knees.
Exhale let them go.
Inhale into the calves,
The shins,
The ankles.
Exhale let them be heavy.
Inhale into the tops and bottoms of the feet and every toe.
Exhale and release.
Inhale feeling the entire body.
Exhale let everything just melt.
You are absolutely safe here.
This is exactly where you need to be.
Try to keep the body as released as possible as you breathe.
The breath naturally becomes deeper,
Slower,
More fully embodied.
Allow the exhales to extend out into stillness.
Then watch as the inhale spontaneously fill the body again.
Release everything but this moment.
Continue this deep released breathing until you notice that you are actually watching the breath.
You are being breathed.
Surrender to the simplicity of the breath.
Let it fill you with its rejuvenating life force and allow the exhales to carry away any physical or mental tension,
Any thoughts,
Any stagnant energy,
Anything that's not serving you.
Anything that is ready to be surrendered is coming to the surface now as it rides your exhales out of the body,
Out of your space.
On your next deep inhale,
Hold the breath at the top.
Continue to keep the body released and open and enjoy this stillness.
Now exhale.
This space of surrender is always available to you whether you want to release stuck feelings or thoughts,
Tune into your natural intuition or live in the embodied present moment.
Breathe deeply,
Release physical tension and simply allow yourself to let go.
Thank you so much for joining me today and I hope you thank yourself for cultivating this beautiful inner light.
