Softly close your eyes.
Relax your face.
Relax inside of your mouth.
Your tongue.
Soften your chin.
Soften the back of the neck.
Your shoulders.
Your back,
Middle back and lower back.
Your palms and fingertips.
Your hips are feeling relaxed,
Legs are feeling light and your feet.
Turn your attention to the physical sensations of your breath.
Where you feel your breath most in the physical body.
Perhaps gentle rise of the belly with in-breath and release with the out-breath.
Or perhaps you feel it more in your ribcage,
That's fine.
And now,
Instead of leading your breath with the mind,
Let the breath lead your mind.
As you stay with your breath,
You start feeling the energy of your breath gently moving in other parts of your body.
Feeling in your legs.
Inner thighs.
Outer thighs.
The backs of your legs.
The fronts of your legs.
In your knees.
In the calves.
Feeling in the skin as the breath moves.
Feeling in the muscles,
Even in the bones.
Let that feeling of breath expand to your feet,
Your ankles,
Soles of your feet.
Aware of your breath in the upper body as well.
In your chest.
With the space around your heart.
Gentle feeling of expansion with in-breath and release with out-breath.
Feeling the subtle energy flow in your shoulders.
Your shoulder blades.
And the space between your shoulder blades.
Beneath your collarbones.
From the arms,
Inner arms and outer arms.
To the elbows.
Forearms.
Feeling in the wrists,
The hands,
Palms,
Fingertips and fingernails.
This subtle feeling in the whole body.
Every cell inhale,
Every cell exhale.
Feeling in the face,
The chin,
The lips,
The cheeks,
The eyelids,
The space between eyebrows,
The forehead,
The scalp,
The place where your head meets your neck.
Becoming very quiet and still.
Listening to this feeling.
Let go and let be a little more.
Allow it to settle down.
♪♪ ♪♪ ♪♪ ♪♪ And you become aware of earth beneath you.
And you become aware of your strength.
And you release the weight of your body into that steadiness and strength.
And you dissolve into those qualities.
And you match with those qualities.
And body itself becomes steady like a mountain.
As you relax into this support,
You soften more and more.
And gradually seem to melt,
Becoming more subtle.
♪♪ If the mountain melts and becomes a water,
And your whole being becomes a lake,
You can feel a gentle movement of the breath at the surface of water.
And below the surface is quiet and deep.
And you let yourself melt into that softness and quietness.
And you let the feeling yourself dissolve into that softness and stillness.
♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Now it's time to invite yourself back into your body,
Your surroundings.
♪♪ Remove your eye cover if you had one and gently move your head from side to side.
♪♪ Bring other small movements into your body.
Feel your fingers,
Your toes,
Rotate your ankles and your wrists.
Bringing more awareness to your body and your room.
Take your time.
When you're ready,
Give yourself a nice stretch.
If you've been lying on your back,
Roll on your side and relax there for a moment.
And slowly bring yourself to upright position.
Feeling yourself.
Perhaps feeling more grounded,
More integrated,
Calmer.
Right here,
Right now.
♪♪
