Let's take a moment or two to get settled in,
Whether sitting or lying down.
Just make sure you can breathe with ease and try to slow down your breathing.
Breathe deeper on your inhales and when you exhale,
Make sure you empty out your lungs fully.
And let's start to constrict the back of your throat muscles and pushing the exhale out through your nose like you would if you were trying to stoke a fire.
A slow steady out breath releasing the tension from the day.
Starting to four on your inhale and four on the exhale.
Now returning to normal deep breathing pattern.
Nothing forced,
Just a nice low and natural deep breath.
Relaxing those muscles in the back of your throat,
Allowing your tongue to rest in your mouth and clenching your jaw.
Relax your eyes,
Relax your cheekbones.
You're all done doing for the day,
Now you're just being.
Just being here.
Nobody needs anything from you.
This is the time you chose to take for yourself.
Become aware of your muscles throughout your body.
Wherever it is you feel tension,
Let your deep breath flow there and imagine that tension relaxing with each breath.
Just allow gravity to take those muscles and loosen up those fibers.
Let them rest where they may.
Wherever you feel soreness,
Imagine that breath as a soothing hot or cold presence releasing your aches.
Allow yourself to be heavy and supported by the ground beneath you.
And if you have any lingering tension in your muscles,
Try tensing that particular muscle for a count of eight and release.
Bring your focus now to your head.
Is your face and jaw relaxed?
Can you breathe easily?
Imagine any tightness in your head dissolving more and more with each breath.
If any thoughts arise,
It's perfectly natural for that to happen.
You're not your thoughts,
You're just a watcher of those thoughts.
So just acknowledge the thoughts and allow them to pass through.
If it helps,
Envision you are an expansive sky and your thoughts and feelings are the wispy clouds passing through,
Impermanent temporary clouds.
And just continue to breathe.
With your body relaxed and your mind at ease,
Take note of where the edge of you meets the air in your surroundings.
You might feel a slight tickle or a cool outline.
Using your breath,
Simply expand yourself into your surroundings,
Allowing yourself some expansion.
Be one with the atmosphere around you.
Bring that calm you're cultivating inside into your immediate surroundings and fill the room.
Now imagine the night sky outside,
A dark soothing blanket with millions of points of light.
Imagine when you're comfortable,
Expand out into that sky,
Join the other luminous stars.
And we're done just by getting back to the sky.
You you you Ready to return now you contract your awareness Through the sky and draw it down back to this room Feel the calm air around the outline of your body And with a big inhale and a sigh Begin to feel your way back to being fully present here in this room And namaste
