Gently finding a comfortable space,
Lying the body down and using anything to support you in these few moments of relaxation.
And as you commit to a comfortable position in the body,
Start to close the eyes.
Allow the breath to flow naturally with no pressure,
No expectation here.
Start to soften into this space.
And as the body starts to accept this comfortable lying position,
Just begin to ask for softness here.
Starting to soften through the face muscles,
The forehead,
The jaw,
The cheeks.
And slowly starting to soften into the shoulders,
Down the arms,
Into the fingertips.
Softening across the chest,
Into the core,
Through the hips.
Softening down the legs,
Into the knees,
The ankles and feet.
Softening through the spine.
And as you soften,
Find yourself in a more comfortable position,
Allowing yourself to rest and release here.
Scanning through the body,
Taking a mental check-in.
Reminding yourself to relax,
To release and to let go of anything that causes you stress or pain or fear or worry.
Relaxing into the muscles,
Relaxing through the joints,
Relaxing with the breath and with the mind.
As you notice when the mind wanders off,
Just gently bring yourself back to these moments right here.
These moments of softening in the body,
These moments of rest and release.
And as you relax from the toes,
Up the legs,
As you relax into the fingertips and up the arms,
You relax into the head.
You're able to completely rest the body here.
As we indulge in this feeling of release,
As we imagine all of our distractions fading and we make our way to a more free,
Spacious self.
A more relaxed,
Soft self.
Continuing to keep the breath natural,
Gentle,
With no pressure,
But drawing your attention towards your breath as you listen to each inhale,
To each exhale.
Enjoying,
Observing that rise and fall of the breath.
Bring your attention to the breath.
Inhale,
Exhale,
Softly and naturally.
And as the breath slows down,
The heart rate slows down.
Keep yourself in this soft and comfortable space and start to slowly feel a warmth in the body.
A gentle warmth that starts in the toes and the feet.
This soft gentle warmth rises through the legs into the hips.
This warmth swirls around the body.
This warmth fills the chest and gently trickles down the arms into the fingers.
This warmth can softly be felt on the cheeks.
And just for a moment,
Indulge in that warmth and notice how it makes you feel.
How comfortable the body feels in these moments.
And as that warmth blankets the body,
Start to visualise that warmth as a yellow,
Warm light completely surrounding your body.
Remain in this light space.
Feel comforted by the warmth and light.
As you inhale so softly,
The light space around you gently,
Gradually grows a little bit bigger.
And as you exhale,
The light gets brighter.
Visualising this light expanding and glowing all around the body.
Stay in this light space.
And as you enjoy and indulge in the feeling of rest and release that you're experiencing through the body,
Through the mind,
Through the breath,
Start to scan through.
And just for a moment mentally check in with what feels good right now.
Where it feels really relaxed and gentle.
Where it feels soft and warm.
Feel that mental scan through the body.
As you recognise each time the mind wanders off,
Bring yourself back here.
Back to a relaxed you.
And as the body starts to melt a little more into the ground beneath you,
Enjoy any heaviness you're feeling in the body.
Let yourself go,
Let yourself sink.
Staying with your natural breath.
As with the next few breaths,
You start to feel light.
As you use your soft natural exhale to release anything you no longer want to hold onto.
Anything that no longer serves you,
Let go on your exhale and start to experience the feeling of lightness.
Lightness through the muscles,
Lightness in the breath and the mind.
And as you experience this feeling of lightness on a deeper level,
Start to feel light through the body.
Light and free.
Imagining your body is floating and free of stresses.
We move away from that feeling of heaviness now and feel light.
And feel warm.
And feel relaxed.
And feel at ease.
Slowing the breath,
Slowing the heart rate.
Noticing anything that's coming up.
As you gently start to warm through the body with some small,
Soft,
Mindful movements in the fingertips and in the toes.
So gently starting to wake up now.
Starting to bring the awareness back.
As you enjoy finding a bit more of a wiggle.
Until you're eventually ready to use an inhale,
Lift the arms overhead and take a full body stretch from toes to fingers.
Taking a big breath in through the nose and out through the mouth.
Take as many of these big sighs as you need.
Releasing what you need to on your exhale breath.
Tuning in to anything the body is trying to tell you in these phases.
And most of all remaining soft and relaxed through body,
Breath and mind.
