Welcome to this recording it is copyright to Dr.
June Williams.
Do not listen to this recording whilst operating a moving vehicle or operating machinery.
Let go of any expectations you may have about this session and allow yourself to be present in the moment and to enjoy.
All you have to do is listen to the sound of my voice throughout and if your attention wanders just gently bring it back.
Find a quiet space to sit or lie down and if you are sitting ensure that your spine is erect and that your feet are flat on the floor.
If you are lying down choose a firm surface and connect your spine with the surface beneath you.
Move your arms out to the side with palms facing upwards.
Move your legs a little so that they are wide apart and let ankles and feet relax to the side.
Let all external distractions fade away.
So let's begin by just making yourself comfortable getting yourself into a comfortable position and when you have found that comfortable position just allow your eyes to completely close and take a deep breath and allow that breath to move gently in and out as you begin to relax your body.
Now turn your attention to your body and begin to focus your attention on your feet and allow your feet to relax.
Every part of your feet relaxing from the top of your feet all the way into the soles from your heels to the very tips of your toes all the muscles and tendons relaxing with no tension whatsoever.
Your feet become heavy and comfortable as all the tension flows out and away from you.
In fact they become so heavy it is almost as if they are weighing you down holding you down steadfast to the ground and your feet become so heavy and relaxed it is impossible to hold any tension in your feet whatsoever as they let go and they relax and as your feet relax so do your ankles.
That relaxation moving gently up your body gently and easily a wave of relaxation there is no tension whatsoever and that feeling of deep relaxation moves into your lower legs you feel your muscles relaxing as every part of your lower legs lets go and the tension flows out and away from you and now that relaxation moves up into your upper legs your legs gently letting go relaxing no tension whatsoever until the whole of your legs are so wonderfully comfortable and relaxed and if you notice any aches or pains in any part of your body anything that stops you being completely relaxed and comfortable just be aware of it and then let it go just be aware of it and move it away from you now and that flow of relaxation continues to move up your body into your hips and buttocks relaxing every muscle and removing any tension now into your lower back and your lower stomach every part of you even the vertebrae of the spine is relaxing and letting go and slowly that relaxation begins to move into your mid-back your mid-stomach every part of you relaxing and tension just moving out out and away from you now moving into your upper back your chest and your shoulders allowing those shoulders to drop completely and as your shoulders drop relaxing your upper back and the area around your ribs and chest muscles loosening and softening easily letting go of any tension and that relaxation moves from your shoulders and into your arms every part of your arms relaxing and becoming comfortable as your shoulders drop your upper arms your elbows your lower arms wrists hands fingers and turning your attention back to that upper part of your body now your shoulders have relaxed allow your neck muscles to relax your face allowing your jaw to drop as all those tiny muscles in your face flatten out and soften even the muscles in your scalp begin to soften allowing any tension to flow away from your arms and into your hands every bit of your hands to the tips of your fingers and thumbs all letting go imagine or visualize the time when compassion was experienced if not then someone who you admire who has shown compassion compassion as in they embodied they were that person the other person or the other object or the other situation they were in their shoes they were feeling and reacting and just being with that other person that other thing that the situation really showing and feeling and being with an example of what compassion truly is and where were you how did having that element of compassion feel where was this feeling in your body and what were you thinking and how did your heart feel stay with these sensations note and bring these sensations of thinking feeling to the whole element and concepts of what compassion is then imagine a situation where compassion as it truly is was required be in that situation and imagine and just bring your sensation and thoughts and feeling of compassion to and into that situation how does the scene change I will give you a few moments just to embody and bring compassion to that scene you Now come from the situation remembering the outcome and in bed compassion either with a word or a feeling in your body and just know it is there when you need it.
So now slowly bring your awareness back to the room becoming more aware of your body of the chair of the bed wherever you are of the room itself and of people if they are there within the room reconnecting fully with your body now.
In to wiggle your fingers and toes bringing your awareness into the room and coming back feeling fully awake relaxed and feeling wonderful as you slowly open your eyes.
