You So just take a moment now.
To settle in.
To a lazy.
Easy relaxation.
Where you have nowhere to go.
I've nothing to do.
Accept.
Relax.
Taking a moment to make sure that you are warm.
Comfortable.
And undisturbed.
Giving yourself this gift.
Of space.
This gift.
This gift of relaxation.
Time.
And when you are ready,
If it feels good for you today,
I'd like to invite you now to close your eyes.
And for a moment or two,
To do nothing.
Nothing at all.
And you may notice that you have little thoughts that travel across the mirror of your mind.
And you can let those thoughts go,
Just let them go.
As you settle deeper.
And deeper.
Into relaxation.
And release.
And I'd like to invite you now,
Gently and lazily.
.
.
To place your focus on the breath.
And specifically on your out-breath.
Following the path of the out-breath all the way.
All the way.
All the way to the end of the breath.
Where you will find that there is a space.
A pause.
Time to stop.
And then you will notice that the in-breath starts to ask you to take notice.
And so you yield to the in-breath.
And follow the path of the in-breath all the way.
All the way.
All the way to the top of the breath,
To the space at the top.
Of the in-breath.
Before the out-breath releases once more.
And you follow the path of the out-breath,
The lazy,
Gentle out-breath.
All the way to the end of the breath.
To this space.
A gentle space.
Before once again yielding to the in-breath.
Following the path of the in-breath all the way.
To the space at the top of the breath.
Before releasing once more onto the out-breath.
And noticing with a lazy,
Easy curiosity.
That the out-breath can become longer than the in-breath.
And that maybe this feels right.
And this feels good.
And as the out-breath lengthens away lazily.
You may find that you feel more and more relaxed.
More and more relaxed.
And now.
From this lazy,
Easy,
Relaxed place.
I'd like you to really slowly.
.
.
Place your focus at the top of your head.
And begin to imagine the muscles of your scalp.
Releasing.
Relaxing.
Letting go.
And it's like a wave of relaxation that starts to flow.
All the way down.
Down your skull.
Down your forehead.
Softening and releasing.
Melting.
Like butter.
Releasing in the eyes.
Around the eye sockets.
Down across your cheeks.
Across the back of your head and down your neck.
Letting go.
Softening and melting.
Feeling the wave of relaxation spread now.
Down your neck,
Letting go,
Softening and melting.
Feeling the wave of relaxation spread now down into your body,
Down into your shoulders.
Across your chest and down your arms,
All the way to the ends of your fingers,
Releasing,
Softening and melting down your spine,
Vertebra by vertebra.
Down.
Through your ribcage and into your belly.
Down into your pelvis,
Into your pelvic floor,
Letting go,
Softening and releasing.
Softening.
And releasing.
Into your hips and down,
Down.
Down your legs.
Through your thigh muscles,
Releasing,
Melting,
And letting go in your knees,
Your shins,
And your calves.
Down and up.
Down.
Through your ankles,
Into your heels.
Through the arches of your feet.
Through the balls of your feet.
And all the way into the very tips of your toes.
The whole of your body now.
Lazy,
Easy,
And relaxed.
With this beautiful melting sensation.
This beautiful melting sensation.
And as your body settles now into deeper and even deeper levels of relaxation.
You find.
That's your mind.
Is able to drift freely.
And easily.
A beautiful,
Calm and peaceful feeling.
Following the path of the breath.
All the way.
All the way.
As you continue to explore freely,
Happily,
Easily and confidently.
Drifting.
I would like you to imagine now.
That you find yourself wondering.
Along a pretty path.
Through a peaceful,
Sun-dappled woodland.
It is so beautiful here.
Spring fresh,
The air warm.
Everything is alive.
The place is humming and buzzing with the potential for new life.
New growth.
New beginnings,
As spring always is.
You hear birds in the trees whistling to each other,
Chattering and calling in animated conversation.
A friendly little robin keeps you company,
Hopping from branch to branch.
Singing to you in perfect melodic sweetness as you stroll lazily along,
Your steps cushioned by the soft mossy path.
High up above you.
Through the trees,
The sky is a clear crystal blue and there is not a cloud to be seen.
The path before you begins to slope.
Very gently,
Almost imperceptibly downwards.
And with each lazy step you take,
You find yourself becoming even more relaxed.
Even more calm,
Lulled by the peaceful beauty of this place.
And settling down.
Down into deeper and even deeper levels of relaxation.
Everything is peaceful.
Tranquil,
Calm.
And a sense of quiet contentment fills you,
Rippling gently through every cell in your body.
As you breathe in the sweet,
Clean air and you feel the soothing warmth of the sunshine right down into your bones.
And you realize that in this beautiful place,
You are able to be truly at ease and at peace.
Everything is as alive and as perfect as is possible to be.
The sunlight catching tiny dust motes and sparkling in the air and you are in trance.
Enraptured.
By the beauty,
The life.
And the potential that is here on this path.
And in this place.
And the mossy path winds on.
Leading your soft steps around a corner.
And up ahead of you just a little way.
You see the glimmer of sunlight on water.
And you hear the sound of gentle splashing.
The walk has made you thirsty.
And as you slowly make your way toward the sound,
You realise that there is a spring.
Rising out of a sparkling granite rock face.
And trickling away into a tiny winding stream.
Beside the mossy pile.
Set into the rock face is a smooth,
Warm,
Resting place.
And you settle yourself down for a while.
The warmth of the rock is radiating through your body.
It is a beautiful place to rest.
And nothing bothers you at all.
Nothing disturbs this peaceful,
Calm beauty.
You gaze down at the spring.
It is jewelled with iridescent colour reflecting the dappled sunlight.
That glimmers through the leafy canopy.
Gently shielding you from the sun.
Way above.
And you dip your hand into the crystal clear water.
Cold.
But not too cold.
Refreshing.
Lovely.
And you drink from your cupped hand.
Realising just how very thirsty you have been,
You drink Deeply.
Gratefully.
And as you drink from the pool.
You feel the water refresh you.
And as you drink more deeply,
And yet more deeply.
And you feel the water relieve your thirst.
You begin to understand.
That this precious water is powerful.
So very powerful.
The water from this tiny crystal clear secret spring.
Has the power to nurture you fully.
To give you all that you need in this moment.
And Understanding that this is true,
You drink freely from it.
You drink until you are replenished.
Full from top to toe.
With its healing properties.
Feeling its clarity and its purity through every cell.
And accepting what you need,
All that you need in this moment.
You drink.
And do you drink?
Until you are done.
And then you let your hand play in the cool water.
Watching the light dappling about as you move your hands.
Feeling so very calm.
So replenished.
And what comes to mind is a crystal clarity.
That mirrors that of the pool.
And here in this moment.
In this beautiful place that you have found today.
You resolve to leave behind you that which you no longer need,
To let it all flow away,
Dissolving into the pool,
Taken by the stream away and gone forever.
The doubts.
The worries.
All of the negative and damaging thoughts and feelings past.
Present.
And future.
That have no benefit to you now.
And no place at all here amongst this calm.
Amongst this peaceful,
Beautiful clarity.
And in this moment of release in this place.
What you are left with is a simple,
Calm feeling.
So peaceful.
Focused.
Subtle.
And you make a promise to yourself in this moment.
And you promise yourself.
That you will be kind to yourself.
And you will give yourself the nurture and the nourishment that you need.
And you promise yourself that you will take the time that you need to find nurture and nourishment.
Knowing that you can return to this peaceful,
Beautiful place in the wood.
Whenever you need to.
Whenever you want to.
And you can drink deeply from this spring.
Until you have taken what you need.
And as you prepare now to continue on your journey.
You know that you can move forward.
Refresh.
And with a lightness of step.
Traveling along your path.
Calm.
Peaceful.
Peaceful in your mind.
Centred in the knowledge that you are in control.
You are in control of your emotions.
In control of your feelings and thoughts.
In control of the thoughts to which you choose.
To give your precious attention.
Now.
And into the future.
So gently now.
Bringing your focus lazily back to the breath.
And specifically to the out-breath.
Following the path of the out-breath all the way.
To the end of the breath.
To the space.
The paws.
Time to reflect.
Before the easy in-breath comes in.
Yielding to the in-breath now.
Following the path of the in-breath.
All the way to the top of the breath.
To the space before the out-breath releases once more.
This lazy,
Gentle breath pattern.
Which happens all by itself.
And then placing your focus lazily at the top of your head.
And finding that melting sensation once more,
Sweeping down through the body,
Softening,
Melting,
Releasing.
Letting go of all that you want to let go of.
Finding in its place calm,
Peaceful,
Settled space.
And then finding your awareness in the very tips of your toes.
Bringing physical sensation back to the body.
So finding a wiggle and a stretch,
A wiggle and a stretch that moves through your feet and up your shins and your calves,
Through your knees and your thighs,
Stretching and wiggling in your legs.
And into the base of your spine now,
On your pelvis,
Up the spine,
Through your belly,
Through your ribcage,
Up to your shoulders,
Wiggling and stretching,
Letting that movement travel down your arms all the way.
All the way down your arms to the very tips of your fingers and the tips of your thumbs.
And the wiggle and the stretch moving up your neck and around the back of the skull.
And down to your face.
So the whole of your body now physically present.
And should you choose now to go to sleep?
Then you sleep deep and peaceful,
Feeling calm,
Feeling settled.
And should you choose now to wait?
Then gently,
Lazily,
Beginning to deepen the breath.
Letting each in-breath bring you a little more presence.
A little more aware.
Feeling the breath fill you with a quiet,
Settled awareness.
A quiet,
Settled aliveness.
And with each out breath,
Releasing the last of this deep relaxation,
Softly,
Easily,
In your own time.
Becoming aware now of the sounds around you.
The feeling of where you are,
Your body warm and present and completely your own.
And when you are ready.
.
.
In your own time.
Gently open your eyes.
Thank you for practicing with me today.
