Hello.
Take a moment to appreciate yourself for the gift of this space to relax and wind down that you've given yourself.
Bring your awareness to your consciousness.
You know you are conscious because you can be aware.
Settle into that space.
Say to yourself,
I am viewing my own sense of awareness.
I am conscious in this moment.
Your awareness is not in your body.
You are aware that you have a body.
Your awareness is not in your mind.
You are aware that you have a mind.
Think of your right arm,
But don't move it.
Notice that feeling that comes up.
Maybe it's a warmth or a vibration or a pulse.
This feeling is your consciousness's connection to your body.
It's not your physical body.
It is that which is aware of your physical body.
And you can strengthen this neural mind-body connection.
For the purpose of relaxing the body using the mind,
You can manipulate the physical body with the neural body.
Imagine your right arm once again.
Now imagine what your right arm feels like when it's fully relaxed.
Imagine the upper arm fully relaxed.
Imagine the elbow fully relaxed.
What does it feel like when the forearm is fully relaxed?
Imagine the wrist fully relaxed.
Imagine the palm of your right hand fully relaxed.
The thumb,
The pointer finger,
The middle finger,
The ring finger,
The pinky finger fully relaxed.
Imagine your whole arm fully relaxed.
Through the power of your imagination,
Without any physical movement,
You have influenced your body towards relaxation.
The greater your connection between consciousness and body,
The more quickly you can influence the physical body in this way.
This exercise is called the rotation of consciousness,
And it strengthens your neural body.
When you hear each part of the body named,
Repeat that name mentally to yourself.
Feel that body part fully in your mind,
In your mental body,
And without moving it physically,
Relax that part completely.
Beginning with the right arm,
The right shoulder,
The upper arm,
The elbow,
The forearm,
The right wrist,
The right palm,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
The whole right hand relaxed.
Imagine the entire right arm relaxed.
Relax the right armpit,
The right side body,
The right hip,
The right thigh,
The right kneecap,
The space behind the knee,
The calf,
The shin,
The ankle.
Relax the right heel and the right sole of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Feel the entire right foot becoming relaxed.
Feel the entire right leg relaxing.
Become aware of the entire right side of the body.
Aware of the whole right side of the body holding it in your mental picture all at once,
Fully relaxed.
And now the left arm,
Beginning with the left shoulder,
The upper arm,
The elbow,
The forearm,
Completely relaxed the left wrist and the left palm,
The thumb,
The pointer finger,
The middle finger,
The ring finger,
And the pinky finger fully relaxed.
Relaxing the entirety of the left hand,
The left arm from shoulder to tip of the fingers,
Fully relaxed.
The left armpit,
The left side body,
Hip,
Thigh,
Kneecap,
Space behind the knee,
The calf,
The shin,
The left ankle,
The left heel,
And the left sole of the foot totally relaxed.
The big toe,
The second toe,
The third toe,
The fourth toe,
And the little toe.
Feel the whole space within the left foot.
Feel the whole left leg relaxing.
Mentally picture the entire left side of your body and feel it come into complete relaxation as you are aware of it.
Holding that picture of the left side of your body in your mind and placing it in a state of relaxation and release.
You're doing great so far.
We'll continue by moving to the back body.
Noticing the right glute and the left glute.
As you become aware of each part on the back body,
Allow it to become relaxed.
The right glute,
The left glute becoming relaxed.
The right shoulder blade,
Take your awareness to the left shoulder blade.
Feel the spine from tail through lower back,
Through the back of the rib cage,
The space between the shoulder blades,
The base of the neck,
The base of the skull,
The whole spine,
The whole back body.
Relax and release the whole back body,
Taking it to the head.
Become aware of the crown of the head,
The space at the very top of the head.
Relax the forehead,
The right eyebrow and the left eyebrow,
The space in the center of both eyebrows,
The right eye,
Left eye,
The right cheek and the left cheek.
Softening the space of the right ear and the left ear,
The right nostril,
Left nostril,
The top lip,
The bottom lip,
The space between the lips where they make contact,
The top row of teeth,
The roof of the mouth,
The row of the teeth,
The floor of the mouth,
The tip of the tongue,
The whole tongue,
The back of the throat,
The whole head.
Be aware of the whole head all at once,
The space inside your head and the skin.
Relaxing at once,
Having a mental picture of the entire body,
Fully relaxing the entire body.
Return to that sense of awareness.
Know that you are not your body,
You are aware of having a body.
You are not your mind,
But you are aware of the thoughts within your mind.
From this state of relaxation,
Allow your consciousness to expand and open up to the possibilities.
Take a deep breath in and let it out.
Take a deep breath in and with a smile,
Sigh it out.
Thank you once again and thank yourself for creating this gift of spaciousness and awareness within your own consciousness.
