“As you settle into relaxation pose, relax the weight of your body into the
support of the floor. Notice how the body makes contact with the support of
the floor. Relax the back of your legs, the back of your hips, your lower back,
middle back and upper back. Relax the back of your shoulders, the back of
your arms, the back of your neck, and the back of your head. Make any
adjustments you need to, to relax the body into the ground more fully. Relax
into the support of floor, completely.
“Relax the muscles of your face. Relax your eyes and your forehead. Relax
your temples and cheeks. Relax you mouth and jaw. Relax your whole face.
Place your hands on your belly. Feel the rise and fall of your belly as you
breathe. Notice each inhalation as it enters the body, and each exhalation as
it exits the body. Let your breathing be soft, full and easy. No effort. Let the
body be breathed. As you inhale, say silently in your mind, ‘Let.’ As you
exhale, silently say ‘Go.’ Inhale, ‘Let.’ Exhale, ‘Go.’
“Continue to observe the breath, letting the body sink deeper and deeper
into relaxation. Let your arms rest by your side. As you exhale, make a soft
fist with each hand. As you inhale, relax the fist, and let your hands remain
softly curled and relaxed. Let the body sink deeper and deeper into the
support of the floor.
“Now, bring your awareness to your feet. Feel the soles of your feet, and all
10 toes. Imagine that you could inhale and exhale through the soles of your
feet. Imagine the breath entering the body through the soles of the feet, and
exiting the body through the soles of the feet. Inhale. Exhale.
“Now, bring your awareness to your hands. Feel the backs of the hands, the
palms of the hands and all 10 fingers. Imagine that you could inhale and
exhale through the palms of your hands. Imagine the breath entering the
body through the palms of your hands, and exiting the body through the
palms of your hands. Inhale. Exhale.
“Now, bring your awareness to your belly. Feel the belly rise and fall as you
breathe. Imagine that you could inhale and exhale through the navel.
Imagine the breath entering the body through the navel and filling the belly.
Imagine the breath exiting the body through the navel. Inhale. Exhale.
“Now, let your mind relax deeper, below awareness of the breath. Let the
mind relax below the level of concentration on anything, including the
breath. Let the body and mind let go. Let go, completely.
[Let students or client relax. When you are ready, continue.]
“Notice your breathing. Notice each inhalation as it enters the body and each
exhalation as it exits the body. Bring your hands back to the belly, and feel
the belly rise and fall. Let your breathing be soft, full and easy. Notice the
whole body. Notice the whole body supported by the floor. Notice how easy it
is to be in your body, in this moment. Feeling fully supported, in this pose,
and in all areas of your life.
“When you’re ready to begin moving out of relaxation, gently move the
fingers and toes. Let some sensation spread into the hands and feet. Stretch
or move in any way that feels good. Then roll onto your right side, and rest
there. Breathe easily. Take the best feeling of this relaxation with you.”
