so feel where your body is making contact with the floor the backs of your heels the backs of your legs your bottom your back the backs of your arms the back of your head and with each out breath allow your body to really sink into the floor and give all your weight to the floor so breathe in and feel your whole body lying on the floor and breathe out you can let go of everything right now you have nowhere to go nothing to do you can just be here and rest so allow your body this
precious opportunity and enjoy this gentle rhythm as you breathe in as you breathe out just like the waves that dance on the sand so now let's become aware of our hands breathing in i'm aware of my right hand breathing out i allow my right hand to relax breathing in i'm aware of my left hand breathing out i allow my left hand to relax as i breathe in and out i'm aware of all my ten fingers breathing out i feel grateful to have these two hands my two hands are always available to me and they help
me do so many things but i'm rarely aware of the wonder of my two hands there are many fine bones many muscles many ligaments that allow each of my fingers to move independently of the others so that i can draw i can heal other people with my hands i can cook drive build things carry things i can clean i can play a musical instrument there's so much available to me because of my two hands so now i allow all the cells in my hands to rest and to really melt onto the floor so breathing in
i'm aware of my right arm breathing out i release all the muscles in my right arm breathing in i'm aware of my left arm and breathing out i release all the muscles in my left arm breathing in i'm grateful to my two arms breathing out i send my love to my two arms and i feel them letting go of all tension i feel very happy to have my two arms with my arms i can hug someone i can dance i can make art i can paint and build and repair you can drive a bicycle i
just need to contemplate briefly what my life would be like without one arm or both arms and then i see how much they bring me how rich i am because of my two arms so i give them my care i send them my tenderness my appreciation breathing in i'm aware of my two shoulders breathing out i release the muscles in my shoulders breathing in i really feel the weight the presence of my shoulders breathing out i smile to my shoulders with care with love my shoulders are a place of strength they allow me to bear
things to support weight both physically and emotionally i may carry a lot of responsibility in my shoulders and sometimes tension accumulates in my shoulders when i have worries anxiety or stress my shoulders hold that if i don't release it so i breathe in and i'm in touch with whatever may be there in my shoulders and as i breathe out i give my shoulders permission to relax to let go i feel the earth beneath me supporting me and i know i can release everything onto the earth the earth will help me to take care of anything
that i need to care for i can release my burdens my projects onto the earth so i feel the earth there always supporting me and i know i don't have to carry everything on my own so i let whatever weight maybe in my shoulders just flow onto the earth and i share that weight with the earth breathing in i'm aware of my face breathing out i relax my face breathing in i raise my eyebrows breathing out i relax my eyebrows this helps me to relax the muscles around my eyes and breathing in i feel grateful
to have this face breathing out i smile to my face relaxing the hundreds of muscles in my face breathing in i'm aware of my two eyes breathing out i'm very grateful to have two eyes my eyes are a miracle allowing me to see so many colors so many shapes the beauty of a sunset or a sunrise rain falling to see flowers just poking out of the ground at springtime to see the faces of those i love to read and to write to do everything so breathing in i take this time to appreciate my two eyes
and all that they do for me and breathing out i give them a chance to rest i can express so much through my eyes i can smile through my eyes i can share a lot of love a lot of kindness just through my eyes so i choose to use my eyes to look lovingly to look compassionately on other people i know i can bring a lot of people happiness and peace just through my eyes breathing in i'm aware of my mouth my teeth my tongue and breathing out i allow my mouth to completely relax i
allow my tongue to fall to the back of my mouth and i allow my jaws to open slightly to allow all the muscles in my cheeks and my jaws to completely rest as i breathe in i'm in touch with my mouth and any tension that i might have in my tongue in my jaws and as i breathe out i let go i see that i don't have to be anyone or do anything i can just rest and allow the earth to hold me to support me as i breathe in and out i feel grateful to
have this tongue that can taste so many different flavors bitter sour salty spicy sweet this tongue that can sense temperature texture weight shapes that allows me to eat food very mindfully with a lot of enjoyment and as i breathe in and out i'm in touch with all of my teeth and how wonderful it is to have all of these teeth these teeth that grew when i was seven or eight that began to replace my baby teeth growing and growing until they became my full adult teeth i don't know how long i will be able to
have these teeth so i appreciate them now they are still in good condition and allow me to chew my food to speak so i send my love and gratitude to my teeth i vow to develop understanding [Music] in order to live peacefully with people animals plants and minerals animals plants and minerals how to develop my compassion [Music] in order to protect the lives of people animals plants and minerals animals plants and minerals [Music] [Music] dwelling [Music] solid as a mountain free as the white cloud the door to no birth and no death is open [Music]
free and unshakable [Music] arrived [Music] at home i am at home dwelling in the air and dwelling in as a mountain free as the white cloud [Music] the door turn over is open [Music] free and unshakable [Music] so now i become aware of my right leg and right foot as i breathe in and as i breathe out i allow all the muscles all the cells in my right leg and foot to relax i let go of holding any muscles any tension in my leg breathing in i'm aware of my left leg and foot and breathing
out i relax all the muscles in my left leg and left foot breathing in i smile to my two feet and my ten toes breathing out i'm in touch with the miracle of my two feet my feet with so many intricate bones very delicate joints and ligaments that work so harmoniously together to allow me to stand without falling over to walk to run to dance to play sports to do martial art to climb a mountain or climb a ladder to go places where i can help people who are suffering my feet my legs are such
a treasure and i give my feet and legs the chance to rest they are always there for me they have carried me hundreds and hundreds of miles through many different places now they can just rest they don't have to do anything or go anywhere so i send my legs a lot of gratitude for the wisdom the intelligence that is in the cells of my legs and feet when i play soccer my foot just knows how to score a goal i don't have to think my legs they know what to do my feet they know how
to drive in coordination with the whole of my body without me even having to think the wisdom the ability to act or react quickly is right there in all the cells of my legs and feet they're truly a miracle so i breathe in and breathe out and just honor my legs and feet breathing in i'm aware of my heart beating on the left side of my chest breathing out i send all my care and affection to my heart this wonderful organ muscle that pumps blood throughout my whole body it began to beat when i was
just a four week old fetus in my mother's womb and it has continued beating ever since never stopping never taking a break even when i sleep my heart is always there for me always taking care of the whole body so i allow my heart to rest to be at ease i know when i have a lot of worry and stress and tension i cause difficulty to my heart i make my heart work very hard so i send my loving kindness to my heart and i know that i will live in a way that will put
less strain on my heart so that i can protect it so that it can stay healthy breathing in i'm aware of my two lungs i'm breathing out i relax my two lungs i'm very grateful to my two lungs that bring oxygen into my whole body and release carbon dioxide and other gases with every out breath my lungs are so intelligent they are so kind to me now i give them my attention my care if anything were to go wrong with one of my lungs i know my whole body would suffer i would have a lot
of difficulty so now i celebrate the good health of both of my lungs i don't want to take them for granted and i want to live in a mindful way so that i can take good care of my lungs and get regular exercise and breathe deeply throughout the day so that i use the full capacity of my lungs and help circulate oxygen throughout my body and expel unneeded air so that my body can be healthy and more relaxed and breathing in i'm aware of my stomach and my intestines and breathing out i relax my stomach
and intex intestines i see how much my stomach and intestines do for me every day digesting three meals each day breaking down the food absorbing the nutrients and passing on eliminating what i don't need they are so wise they know how to take in what i need and let go of what i do not need giving my body energy allowing me to to live i'm so grateful to my stomach and my intestines and i want to take good care of them by eating healthy food that i can digest well and by taking time regularly to
stop to come back to my body and to relax because i know when i have a lot of stress or tension it affects my stomach and my intestines a great deal and i don't want to put stress on them so as i breathe in i feel gratitude to my digestive system and as i breathe out i smile with kindness to my stomach and intestines breathing in i'm aware of any part of my body that may be weak or tired sick or in pain breathing out i send my compassion and love to this area of my
body i give this part of my body all of my attention my time my energy so that it can heal as i breathe in and out if there is a part of my body that is suffering i learn to listen deeply to this area of my body and to pay attention to what it might want to tell me about what it needs how i can help it i invite the health the strength the wisdom and the healing energy that exists in the healthy parts of my body to flow into this part that is weak or
sick giving energy renewed strength to this weak part of my body i can visualize light flowing into this area of my body with my in-breath and out-breath i know that i also have a great wealth of strength and wisdom that flows into me from all of my ancestors some of my ancestors lived to be 100 years or older still very strong very clear-minded very healthy so i call on these ancestors who knew how to live and keep their bodies strong and i invite that healing energy to flow into me to help me to heal my
own body [Music] i am [Music] i [Music] [Music] how i am [Music] [Music] hey i am so now become aware of your whole body lying on the floor and feel this wonderful feeling of relaxation it's permeating your whole body know that you can come to this place of peace of complete rest several times throughout the day you can lie down and do a full total relaxation for half an hour or an hour or you can just lie down for five minutes in between an activity and give all of your weight to the ground and breathe
deeply into your abdomen and you can rest in this deep way sitting when you sit down for a meal you can give all of your weight to the chair and consciously relax your whole body from your head down to your feet and when you ride in a car or on a bus you can also practice to connect with your breathing and consciously relax each part of your body so this relaxation is a gift you can give yourself many times throughout the day and it will bring you a lot of joy and peace and well-being whenever
you you give yourself the time to do it and it doesn't have to take long and it's so important to smile to your body regularly smile to yourself to help your whole body to relax so keeping your eyes closed you can slowly begin to wriggle your fingers wiggle your toes and stretch your arms if you like i will sing you a waking up song i like the roses i like the daffodils i like the mountains i like the rolling hills i like the twinkling stars when the sun goes down i like the roses i like
the daffodils i like the mountains i like the rolling hills i like the twinkling stars when the sun goes down [Music] do what you do
