Find a comfortable position.
Breathe out silently,
Slowly,
And let your body freely release to allow the air to flow back in as it will.
Breathe through your nose if you can or through very slightly parted lips.
Breathe out silently,
Slowly.
Let your body freely release to allow the air to flow back in.
Can you sense your spine?
Gently move it,
Longer,
Looser,
Small swaying movements from side to side.
Feel the sensations in your spine.
Find a comfortable shape and release.
Be aware of your shoulders,
Spine,
And hips.
Follow any gentle,
Loose movements you find and let shoulders,
Spine,
Hips align and balance.
Breathe out silently,
Slowly.
Let your body freely release to allow the air to flow back in as it will.
Can you sense shoulders,
Neck,
And head?
Gently rock your head to sense tiny changes in position and balance.
Find a comfortable shape and release,
Loose shoulders,
Free neck,
Floating head.
Breathe out silently,
Slowly.
Then let your body freely release to allow the air to flow back in as it will.
Listen to the music and imagine it soaking into you,
Loosening the fine muscles of your scalp,
Gently flowing through your throat and neck,
Trickling down your shoulders and into your long,
Free spine,
Floating through your hips and legs,
Looser and looser,
And out through your feet,
Free,
Calm,
Peaceful.
Listen to the rhythm of the music,
Long,
Lazy patterns.
Gently breathe along with music,
Counting the slow,
Lazy numbers as you silently breathe out,
Long and loose,
Then let your body softly release as the air flows back in.
Try counting with my breathing pattern or explore other counting patterns to find your own comfortable fit,
Making sure your out breath is longer than your in breath.
Breathing gently out,
1,
2,
3,
4,
5,
6,
Breathing in,
7,
8,
Breathing gently out,
1,
2,
3,
4,
5,
6,
Breathing freely in,
7,
8,
Breathing gently out,
1,
2,
3,
4,
5,
6,
Breathing freely in,
7,
8,
Breathing gently out,
1,
2,
3,
Gentle breathing,
4,
5,
Slow and smooth,
6,
Breathing freely in,
7,
8,
Breathing gently out,
1,
2,
3,
4,
5,
6,
Breathing freely in,
7,
8,
Keep counting and breathing if you wish or just rest for a minute.
1,
2,
3,
4,
5,
6,
Breathing in,
7,
8,
Breathing out,
1,
2,
3,
4,
5,
6,
Breathing in,
7,
8,
Breathing freely in,
7,
8,
Breathing freely out,
1,
2,
3,
4,
5,
6,
Breathing in,
7,
8,
Breathing in,
7,
8,
Breathing out,
1,
2,
3,
4,
5,
6,
Breathing gently flatten the top surface of your tongue against the roof of your mouth and allow any tension to melt away.
Be aware of the spaces in your throat and sense the gentle tides of air moving in and out.
Take a little time to explore any sensations inside and allow them to soften and ease.
Move your attention forwards over your resting tongue again and into your lips.
Sense the shape of your lips and let them soften and plump up,
Filling with ease and lightness.
Allow this expansive feeling to float into your cheeks,
Feel their looseness and freedom.
Be aware of the fine muscles around your eyes,
Let them grow soft and warm.
Let a sense of warmth and looseness flow into your forehead,
Let it be smooth and peaceful.
Then float up into the top of your scalp,
Allow each cell to balance and release.
Then warmth and looseness flowing over your ears and slowly into the back of your head.
Allow the flow of sensation into the lace work of muscles in your neck,
Letting the muscles release and rest.
Deep warmth and softness.
Allow your shoulders to float down loosely.
Allow the muscles of your rib cage to open and release.
Strong,
Warm chest.
Strong,
Warm heart.
Lung,
Loose spine.
Balanced,
Free,
Easy,
Light,
Loose,
Free.
