Close your eyes.
Arms rest gently on either side
Legs relax, turning outwards.
BREATHE IN & OUT-, become aware of whole body lying down. Feel all the areas of body that are touching the floor or the bed you are lying on; heels, the backs of legs, buttocks, back, the back of hands and arms, the back of head.
Out - feel your self sink deeper and deeper into the floor, letting go of tension, letting go of worries, not holding on to anything.
ABDOMEN
IN - feel abdomen rising,
OUT - feel abdomen falling. For several breaths, notice the rise and fall of abdomen.
FEET
IN- become aware of two feet. OUT- Allow two feet to relax.
IN - Send your love to feet, OUT- smile to feet.
In & OUT- know how wonderful it is to have 2 feet. Send gratitude to 2 feet for always being there for you whenever you need them.
LEGS
IN- Become aware of R and L legs.
OUT - Allow all the cells in legs to relax.
IN - smile to your legs, OUT- send them your love. Appreciate whatever degree of strength and health is there in legs.
IN & OUT- Send them your tenderness and care. Allow them to rest, sinking gently into the floor. Release any tension you may be holding in legs.
HANDS
IN - become aware of your 2 hands lying on the floor. OUT- completely relax all the muscles in hands, releasing any tension you may be holding in them.
IN- Appreciate how wonderful it is to have two hands. OUT- send a smile of love to hands.
IN & Out- be in touch with all the things your hands allow you to do: Just enjoy the fact that you have 2 hands and allow all the cells in your hands to really rest.
ARMS
IN- become aware of two arms. OUT -Allow arms, to fully relax.
IN- send love to arms, OUT- smile to them. Send them gratitude
IN & OUT- allow arms to let go and rest completely on the floor. OUT- feel the tension leaving arms. Embrace arms with mindfulness, feel joy and ease in every part of arms.
SHOULDERS
IN- become aware of shoulders. OUT- allow any tension in shoulders to flow out into the floor.
IN - send love to shoulders, OUT- smile with gratitude to them. In & and Out- be aware that you may have allowed a lot of tension and stress to accumulate in your shoulders. With each exhalation, allow the tension to leave shoulders, feeling them relax more and more deeply. Send them tenderness and care, to be relaxed and at ease.
HEART
IN - become aware of heart. OUT- allow Heart to rest.
IN - send love to heart. OUT- smile to heart.
IN & OUT- get in touch with how wonderful it is to have a heart still beating in your chest.
IN – know that your heart also loves you. OUT- commit to live in a way that will help heart to function well. With each exhalation, feel heart relaxing more and more. Allow each cell in heart to smile with ease and joy.
Stomach
IN- become aware of stomach and intestines. OUT- allow stomach and intestines to relax.
IN - send them love and gratitude. OUT- Smile tenderly to them. IN & OUT- know how essential these organs are to health.
Give them the chance to rest deeply. Each day they digest and assimilate the food you eat, giving you energy and strength.
IN- feel stomach and intestines relaxing and releasing all tension. OUT- enjoy the fact that you have a stomach and intestines.
EYES
IN - become aware of eyes. OUT - allow eyes and the muscles around eyes to relax.
IN - smile to eyes, OUT - send them love. Allow eyes to rest and roll back into head.
IN & OUT - know how precious eyes are. Take the time to appreciate the gift of sight. Allow eyes to rest deeply. Gently raise eyebrows to help release any tension around eyes. Here you can continue to relax other areas of your body, using the same pattern as above.
Now, if there is a place in body that is sick or in pain, take this time to become aware of it and send it love.
IN- allow this area to rest, and OUT - smile to it with great tenderness and affection. Be aware that there are other parts of body that are still strong and healthy. Allow these strong parts of body to send their strength and energy to the weak or sick area. Feel the support, energy, and love of the rest of body penetrating the weak area, soothing and healing it.
IN - affirm your own capacity to heal,
OUT- let go of the worry or fear you may be holding in your body.
IN & OUT - smile with love and confidence to the area of body that is not well.
Finally, IN - become aware of the whole of body lying down. OUT- enjoy the sensation of whole body lying down, very relaxed and calm.
Smile to whole body as you breathe in, and send love and compassion to whole body as you breathe out.
Feel all the cells in whole body smiling joyfully with you. Feel gratitude for all the cells in whole body. Return the gentle rise and fall of abdomen.
To end, slowly stretch and open eyes. Take time to get up, calmly and lightly. Practice to carry the calm and mindful energy generated into next activity and throughout the day.
