I want you to get comfortable.
These are good to do lying down.
You really want to do it lying down.
You can relieve all tension.
So whether you're lying on your couch,
On your floor,
In your bed,
It doesn't matter.
I want you just to get comfortable here.
You might even want to have a blanket with you or a bolster under your knees.
Go ahead and find this comfortable space.
I want you to go ahead and close your eyes.
During this process,
I want you to be as still as possible.
You know,
If you need to move or fidget,
That's okay.
Try to stay still and relaxed.
Now,
I want you to begin to focus in on any sounds you're hearing.
Maybe it's outside,
Far away.
No need to attach any meaning to the sound or try to figure out what it is.
Let's just listen and hear it.
Listen to a new sound that comes up.
Maybe it's a little bit closer.
Right out your window.
Now,
I want you to bring your attention to any sounds inside the building you are in.
Not trying to attach any meaning to the sounds or figure out what it is.
Just listen and hear it.
Now,
To the sounds into the room that you're in.
Just listen to these sounds.
I want you to visualize the room where you're in,
All four walls.
Coming up around you.
Ceiling over your head.
You need to visualize where you're laying in the room.
Seeing it up from above.
On your bed or on the couch or on the floor.
Position your body zone.
You need to visualize your clothes.
Your hair.
Your face.
Now,
I just want you to notice your breath.
Just the natural,
Spontaneous flow of your breath.
Just the breath moving in and out here.
Not trying to change it.
Just noticing that flow in and out.
Missing the cool air entering your nose.
Going down to your belly.
Feeling your belly expand.
Ribs expand.
Chest expand.
The warm air exiting your nose.
As the belly and ribs and chest just all fall together.
And that natural,
Relaxed pause.
Space.
Between each breath.
Now,
I want you to take a slow,
Deep,
Full breath in through the nose.
Feeling that air moving in through the nose.
Down into the lungs.
Expanding the belly,
Ribs and chest.
Nice and slow.
And then an even slower exhale.
Letting it all fall.
Letting each breath out.
Create a little bit more calm,
Relaxed space.
Just waiting until you feel like you're ready to breathe.
And that nice,
Natural pause between the breath.
Take a couple more controlled,
Slow breaths in through the nose.
Slower breaths out through the nose.
That nice,
Natural pause between each breath.
Each breath out.
Letting you completely let go and relax.
Just let that breath flow in that natural,
Spontaneous flow that our breath has.
I want you to create an intention as we start this session.
Just repeating to yourself as I go through this practice.
I am fully awake,
But I intend to completely let go and relax.
As I go through this practice,
I am fully awake,
But I intend to let go and completely relax.
We're going to begin to move our awareness to different body parts.
As I say the body parts,
I want you just to focus on that area of the body.
Noticing how it feels.
Letting it completely go and relax.
As you just repeat in your head that same name of the body part.
You're going to start on the right side.
Focusing on the right thumb.
The right second finger.
The third finger.
The fourth finger.
The pinky.
The right palm.
The back of the hand.
The wrist.
The forearm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The right chest.
Right waist.
Your calf.
Your ankle.
The heel.
The ankle.
The sole of your feet.
The top of your right foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
The top of your left foot.
The bottom of your left foot.
Your left ankle.
Left calf.
Left thigh.
Your left hip.
Waist.
Left wrist.
Left chest.
Shoulder.
Armpit.
Left upper arm.
Your elbow.
Your forearm.
Your left wrist.
The top of your left hand.
The palm of your left hand.
Your left thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
The back.
Starting with your butt and glutes.
Your low back.
Your mid back.
Your upper back.
Full back.
Back of your shoulders.
The traps.
The back of your neck.
The back of your head.
Top of your head.
Your forehead.
Your face.
Your jaw.
The front of your neck.
I want you to come back to I am fully awake.
I am completely letting go and relaxing every muscle,
Body part that we just mentioned.
Each out breath.
Allows my nervous system to relax.
Deepen this calm,
Peaceful state.
Each out breath allows my nervous system to move this calm,
Peaceful state.
I want you to feel that calm,
Peaceful state.
That natural pause between the out breath and between the in breath.
All tension is completely let go of our body and that space between the breath.
I want you to focus in on your face.
Your hair.
The clothes you're wearing.
Position of your body.
I want you to feel As we expand our awareness to that room around us,
Visualizing all four walls.
The ceiling.
Where you're lying in this room.
The curl of a fan.
The air conditioner.
Buzzing.
Expand that awareness.
It sounds further away outside of the room you're in.
Outside of the building.
Yes,
Noticing the sounds outside.
Moving around in the world.
You begin to come to.
Now I want you to increase the volume of air you're taking in.
Taking a nice big full breath into the nose.
And we're just going to sigh it out.
Full breath in through the nose.
Sigh it out.
Another full breath in.
Sigh it out.
And we're just going to You begin to wake in your body rolling around.
Wrist.
Your ankles.
Big stretch overhead.
Whenever you're ready,
Rolling over to your favorite side.
And we're just going to I want you to just thank yourself for going on this calm,
Relaxing journey.
Being willing to create this space that lets your nervous system perform its best.
You can charge whatever you have in it.
You can open your eyes when you're ready.
