Know that it is time to rest.
Find yourself in a really comfortable lying position.
Allow your arms to drop down beside you,
Your eyes to close.
Allow your breath to remain natural and soft.
Allow yourself to start sinking into the ground beneath you,
Starting to let go,
Starting to settle.
And as you rest here,
Scanning through the body,
Allowing the softness to build from toes to the crown of the head.
A softness that helps you release any stresses in the body,
Any tension.
And as the tension and the stresses start to float away,
You're able to feel lighter,
Lighter,
Softer,
More relaxed within the body.
Continue to settle here.
As you start visualising a warmth,
Fill your body,
Surround your body.
Allow this warmth to blanket the body,
Swirl around the joints,
Feel the muscles,
Soften the face.
Feel more comfortable in this warmth.
Let it relax you.
You're feeling warm and light,
And free from a few stresses.
Start to visualise this warmth,
The shining light that radiates from your body,
That expands softly each time you inhale and gets brighter each time you exhale.
Using this light,
This visualisation of light around the body to move away from any feelings of heaviness,
Any feelings of tension.
Relaxing from the toes,
Relaxing up the legs into the hips,
Relaxing through the fingertips,
Up the arms,
Into the shoulders,
Across the chest,
Down into the abdomen,
Relax.
Soften through the neck and the head.
Soften through the face muscles and relax into the cheeks,
The forehead,
The eyes and the jaw.
Allowing your thoughts to float away.
This moment of rest,
This moment of release.
Gently guide yourself back to observing the breath.
Inhaling for a little bit longer.
Exhaling for a little bit longer.
Recognising how the body feels right now.
Allowing the body to float here for a few more moments of soft release.
Relaxing through the neck and the hips.
Relaxing through the chest.
Relaxing through the body.
Using a soft and slow breath.
Starting to gently scan through the body.
Notice what feels good.
Notice where feels soft.
Staying with the breath.
Starting to gently and mindfully wiggle through the fingertips.
Wiggle through the toes.
Start to wake yourself up.
As your movement gets a little bit bigger,
Use a slow and soft inhale to extend the arms overhead.
Let the toes reach the fingertips away and enjoy a full body stretch.
A little stretch to the left.
A little stretch to the right.
Taking your time to flicker the eyes open.
Gently drawing knees in towards the chest.
Giving yourself a hug.
Giving yourself a squeeze.
Maybe a little rock from left to right.
And only when you're ready to,
Rolling over to your side,
Reflecting on your relaxation.
Notice what's coming up physically,
Emotionally.
And when you're ready to,
Start to make your way back to seated.
As you come back to seated,
Taking three breaths to finish your relaxation.
Inhaling through the nose,
A big lift of the arms,
Palms overhead.
And exhale through the mouth now with a big sigh.
Let go.
Inhaling and lifting.
Exhaling and releasing.
Last big breath here.
Inhale.
And exhale.
Bring your hands to heart centre,
Chin to chest.
And spending as long as you need thanking yourself for this moment of release.
This moment of rest.
This moment of relaxation.
