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Let it all go, 

And settle in deep. 

Rest your head upon your pillow, 

And sink into your bed. 

PAUSE…

Find your breath, 

And ease into its gentle rhythms, 

As if you were floating on the currents of a river. 

Feel the air cycle in,

And out of your body. 

Over and over again, 

Slower,

And slower.

Deeper,

And deeper. 

LONG PAUSE…

Now, bring your attention to your feet.

Feel them soften as you focus on them lying on your bed. 

Imagine warm, soothing energy flowing into your feet, 

Relaxing every muscle and calming every nerve.

PAUSE…

Feel the tension melting away, 

As your feet part with ease, 

And soften with relaxation. 

LONG PAUSE…

Now bring your attention to your calves and legs.

Feel the muscles here relaxing, loosening, and releasing tension.

Allow the soothing energy to flow through your legs, calming and softening every muscle.

PAUSE…

Feel your legs become heavy as they sink deeper into your bed,

And you settle further into relaxation. 

LONG PAUSE…

Now, bring your attention onto your hips and lower back.

Feel the muscles in your hips and lower back softening and releasing tension.

Allow the warm, soothing energy to flow through your hips and lower back, 

Calming and relaxing every muscle.

PAUSE…

Feel your lower back and hips soften, and sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention to your belly and chest.

Feel all those muscles in your belly and chest relaxing, 

Loosening, and releasing tension.

Allow the warm, soothing energy to flow through you here, 

Calming and relaxing every muscle.

PAUSE…

You can feel your belly and chest become soft and quiet, 

As you sink deeper into relaxation. 

LONG PAUSE…

Now, bring your attention to your arms and hands.

Feel the muscles here softening, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your arms and hands, 

Calming and relaxing every muscle.

PAUSE…

Your arms and hands are now heavy and quiet, as you sink deeper into relaxation. 

LONG PAUSE…

Now bring your attention up onto your face, neck, and head.

Feel the muscles up here relaxing, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your face, neck, and head, 

Calming and relaxing every muscle.

PAUSE…

Feel your face, neck and head soften and open,

As you sink deeper into relaxation. 

LONG PAUSE…

From head to toe, 

You can feel your body deeply one with the rhythm of relaxation. 

PAUSE…

Everything is quiet, 

Everything is clear,

As you sink deeper into the night. 

Namaste, Beautiful

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