Welcome to this meditation of relaxation.
All that is required of you is to listen to my voice,
Relaxing your body,
Laying down or seated,
Supported with props or without.
As you settle,
Close the eyes for deeper rest,
The body softening with the breath.
Comfortable and supported by your mat,
Hear the surroundings around you.
In your mind's eye,
See the space surrounding you.
If you are inside,
See the ceiling,
The walls,
The floor and the objects of the space.
If you are outside,
See the sky and nature around you.
Know this space is held space,
Yours to relax and release.
Softening as you are ready.
Take a moment to settle deeper in comfort.
Allow yourself awareness of your breath.
Feel the inhale.
Notice the exhale.
Without changing the breath,
Just observe.
How does your current breath nourish you?
Just observe.
No judgment.
Just observe.
On your next natural exhale,
Empty the breath completely,
The belly moving toward the spine.
At the very end of the breath,
Inhale,
Fill the belly,
A long,
Slow,
Complete breath.
When the breath reaches the back of the throat,
Exhale,
Release,
Let go.
Inhale,
Follow the breath through the nostrils to the back of the throat,
Down the spine to the base of the body,
Filling the belly.
Exhale,
Slowly release,
Let go.
Inhale,
Follow the breath through the nostrils to the navel cavities,
To the throat,
Into the lungs.
Exhale,
Release,
Let go.
Inhale,
Feel the breath move across the shoulders to the arms,
Hands.
Notice the sensation of strength in the shoulders,
Arms,
Hands.
Exhale,
Let go.
Soften,
Welcoming any and all sensations as part of the journey to self.
Inhale,
Follow the breath from the nostril to the navel cavities,
To the throat,
Into the lungs,
Into the heart.
Notice the heartbeat,
Notice the rhythm of the heart.
Soften the body,
Relax,
Let go.
Exhale,
Slowly releasing.
Inhale,
Follow the breath to the belly,
Feel the breath,
Fill the belly,
What stirs.
Observe,
Release the breath with the exhale,
Soften.
Inhale,
Bring the breath to the pelvic bowl.
What sensations stir?
Allow them,
Notice,
Observe,
Welcome.
Exhale,
Relax,
Soften to the mat.
Inhale,
Follow the breath to the hips.
Feel the breath slightly opening the hips.
Exhale,
Relax,
Gently softening the hips to openness.
Inhale,
Follow the breath to the legs,
Feet.
Notice the last of the tension held in the body.
Exhale,
Soften,
Allow the body to come fully to trust the mat,
Your space.
Inhale,
Unify the sensation of relaxation of the body.
Exhale,
Settle a little deeper into the journey of self.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
