Begin by coming into a lying position on the floor such as shavasana
And take this moment to become perfectly still.
And comfortable
From this moment onward
And you will be experiencing progressively deeper states of conscious relaxation.
Allowing for greater inner clarity
And tranquility
While strengthening your natural ability to remain calm and in control of your inner state.
Take this time to adjust your position.
Remaining perfectly still and away from this point forward.
Breathe gently
Naturally
Allowing each inhalation and exhalation to flow spontaneously
Watch the belly gently rising.
Gently falling
Allow your mind to become completely silent as he listened to the Sounds in your environment.
If any thought should arise immediately cut it off and returned to the act of listening.
Listen intently.
Without any concern for the source nor implications of any sounds
Now say to yourself. I will remain completely calm and relaxed throughout the duration of this session.
I will remain completely calm and relaxed throughout the duration of this session.
I will remain completely calm and relaxed throughout the duration of this session.
As we now rotate the awareness around the body. You can view the wave of relaxation flowing from body part to body part
Beginning with your right hand
Your right hand thumb.
Second finger
Fourth
And the fifth finger
Palm of the hand
Back of the hand
The whole right hand
Right wrist
Lower Elbow
Upper arm
The right shoulder
Waist
Thigh
Back of the thigh
Waist
Hip
Knee
Back of the knee
The right shin
Calves muscle
Ankle
Heel
Sole of the right foot
Top of the foot
The right big toe
Second toe
Third
Fourth
And fifth toe
The whole right side of the body
Perfectly still
And relaxed
Now the left hand.
Feel this soothing wave of relaxation flow from your left hand thumb.
Through your second finger. Third
Fourth
And fifth finger
Palm of the hand back of the hand.
The whole left hand
The left wrist
Lower arm
Elbow
Upper arm
The left shoulder
Armpit
Waist
Left thigh Back of the thigh
Knee
Back of the knee
Left shin
Calves muscle
Ankle
Heel
Sole of the left foot Top of the foot
The left big toe
Second toe
Third
Fourth
And fifth toe
The whole left side of the body
Now perfectly comfortable
Now this wave of relaxation flows down from the top of your head.
To your forehead
Right, eyebrow
Laughed eyebrow
The space between the eyebrows
The right eyelid
Left eyelid
Right eye.
Left eye.
Right ear
Left ear
The nose
And the tip of the nose.
The upper lip
Lower lip
Muscles inside of the mouth
Tongue
Right cheek
Left cheek
The chin
Throat
Right chest muscle
Left chest muscle
The cavity within the core of the chest
Abdomen
Lower abdomen
Right thigh
Left thigh
Right knee
Left knee
Right ankle
Left ankle right foot
Left foot
The whole right leg whole left leg
Both legs together
Whole right arm
Left arm
Both arms together
The abdomen
And the chest
The buttocks
Back
And shoulder blades
The whole front and back side of the Torso.
The neck and the head
The whole body together
The whole body at once from head to toe
Watch the peaceful rising and falling of the respiratory muscles within the abdomen.
Continue watching the belly peacefully rise and fall with the breath.
Breathing in the belly Rises
Breathing out the Valley Falls
You can now experience an even deeper level of relaxation.
By all at once releasing an even more subtle level of muscular tension.
Just releasing the minds grip over the body.
Simply remaining aware of only relaxation
Perfect rest
And tranquility
Quickly scan the body
The eyes and the muscles surrounding the eyes.
The mouth
Anywhere, you might be holding habitual tension.
Now becoming more aware of where you unconsciously hold nervous tension in your body.
Now become aware of the warm and friendly space in front of the closed eyes.
Observe the infinite depths of Inner Space
Become a witness of your own awareness.
Feel the body.
Feel the senses.
Feel the mind.
Nothing, but the awareness itself. Become aware that you are observing yourself.
Continue going deeper into the cave of Inner Space.
Within that cave there is a flaming light.
A tiny point of white light
Resplendent as a jewel
Tiny as a pearl
Yet bright as a star.
They’re within the very center of your vision.
Gently gaze at that tiny point of light.
And within the center of that light you can see a small golden egg.
A very small very bright. And translucent small golden egg.
With warm Golden Light radiating all around
Just be with the warmth of this healing golden light for a few moments.
Again, scan your awareness around your body.
Taking note of where you may be habitually holding tension.
As you continue to become more aware.
You feel more relief.
As well as greater inner Clarity and self-recognition.
Now bring your awareness back to your surroundings.
Your physical body lying on the floor.
Now slowly and gently
You may begin stretching and moving your body. And open your eyes to end this practice.
Oh Shanti Shanti Shanti.