Relaxation Script

“Be aware of your breathing body. “    Relaxation
Prelude.  
Check mobile phones, and get blankets and supports.
Set aside 15 minutes with the intention of giving your undivided attention to relax.    In this relaxation, my intention is to help you become highly aware of your breathing body. 
I will first start with inviting you to become comfortable and grounded, then I will start to bring your attention to your breath … starting with awareness to your breathing in the abdomen and then in the nostrils.
Get Comfortable/ Grounded.  
Lying down, take an easy position, feet slightly apart, arms comfortable, feel your back melting into the ground and all the tension leaving you.
Your first concern is to make yourself comfortable by finding the right alignment of your body. The more comfortably you are, , the more comfortable you'll be, and this will make relaxation more likely.
Take a few moments to make sure your body is correctly aligned, and then endeavor to be as relaxed as you can,  Just LET GO.
Now, become more and more grounded…. Spend a few moments here…. Feel where you are touching the floor,.. and consciously allow the weight of your body to sink downward more into the floor.
Become rooted,… gently planted…. Do not strain…. Be effortless…. Do less and less. Feel yourself being supported by the floor.
Let go of every sense of holding…, every subtle tension…, every tightness and contraction.
Enjoy yourself.           Savor what you are doing.
Now, Let your awareness filter over your body, beginning at head, in your own time, delicately touch and relax every part of you with your mind.
Gently move your awareness around and through your body.    Be very sensitive to where you hold muscular tensions….. Notice where your muscles are unnecessarily or habitually contracted, and practice letting them go…. Deliberately relax. Consciously relax…. Willingly release every sense of muscular holding.., every hint or evidence of being uptight.
Your body is very heavy, at ease and warm.   …… 
Now practice being still. Be motionless. Don't move. And practice being still without holding yourself still. Simply be so relaxed that no movement occurs. Let there be no holding anywhere in your body and no physical movement  ….. You're not going anywhere  …. Be completely relaxed….    Be still  ….  And in the midst of this stillness,  be aware of the natural movement of life happening within you.
Observe Breathing.   Now observe your body breathing all by itself.   Your breath has already become fully automatic .. you are the observer, the onlooker .
You may wish to put your attention to your abdomen   …..  feel how it swells out with each in breath and sinks in again when you breathe out …. There will always be some movement of the abdomen caused by the movement of air  …. Be aware of that movement and notice how it is constantly changing.    Sometimes the abdomen rises higher and more obvious; sometimes the movement is barely noticeable.   …. Be aware of your breathing body.   
Put your awareness in your nostrils where you can feel the air coming in and going out….., and for the next few minutes simply be aware of your breathing. Feel the breath flowing in and out through your nostrils…. There will always be some sensation in the nostrils caused by the movement of air…. Be aware of these sensations and notice how they are constantly changing…. Sometimes they are stronger and more obvious, sometimes they are barely noticeable …. Be aware of your breathing body, savor the "taste" or fragrance of the air…. Also notice that the air may be flowing more freely in one nostril than the other... Feel if this is so.
As you do this., be aware of the tendency to control the breath  as you watch it…, and instead allow it to flow in and out without obstruction …., without your control, ., at its own natural pace ..  you only observe your breath.    Don’t try to breath deeper or slower or faster; just breathe normally.
Part of what you're learning in this practice is not to be in control.    Practice leaving your breath alone. Let it be the way it is without intervening…. Some breaths will be deep, others shallow…. Each breath will be different… Allow it to be however it is, and with conscious awareness simply "ride" your breath.
Ride the breath in and ride the breath out…. Feel it loop around gently at the end of each inhalation and exhalation.
Then, keeping your nostrils as the primary focal point, allow your awareness to expand to include all of you. Feel your whole body ripple with effortless breathing - even your elbows... Feel the obvious movements, and look for the less obvious. …  the inhaling and exhaling is like the waves   …  You may notice a wavelike ripple somewhere in your body...   Feel everywhere... The inhaling and exhaling are gently rocking you …   Immerse yourself in the ceaseless flow. The more you're in there, the more fun this is.
The rocking continues in your mind   …   and as you rock  ..  You feel secure and contented.
You feel so wonderful you would like the whole world to enjoy it with you  …  and out of the depths of your heart rises a great lightness  .. and you feel it flow in lovely steady stream through your whole body  ..  and all the time you feel lighter  …  and lighter ..
The whole body now feels relaxed and clean ..…  It is a free feeling .. a light feeling  … You give yourself to this great enjoyment of feeling so light …   free …..   relaxed.
In silence for the next couple of minutes I would like you to continue to rest your undivided attention in the flow of breath..    During the silence, for these few minutes, stay with the breath … immerse yourself fully in your breath.   
Tune in to the subtle differences in sensation between the inhalation and exhalation.  What does it feel like to inhale?  What does it feel like to exhale?  How do you know which is happening?   And where in your body do you actually feel the breathing taking place?   Be especially on the look out from pleasurable sensations of warmth, expansion and notice how the movement of breath seems to fan and increase these sensations.
As you do this, feel the peace that is beginning to emerge, the peace of stillness and feel the joy inherent in that peace.
……………………
During the silence if you are like most people, your attention may wander…. Your interest level may fluctuate…. You'll may have many, many thoughts. ….When you notice this happening ,… gently bring your attention back to the breath …. Mentally stop doing whatever you were doing, ….. and ride the breath, again. ……….. Consciously come back to the breath:  ….. Relax, be still, and watch the breath …  Do this as many times as necessary.
End – When you are done.
Slowly now bring you awareness back to the breath, to the sensations in the nostals, and the taste of the air.   That several deep breaths and feel your abdomen rising and falling with the breath.    Savor the air as you breath in and out.  Breathe with the awareness that your are bringing something valuable, something that you need and want.   Relish the way you feel.
Notice how relaxed you are, how peaceful, how at ease.
Feel your body being supported by the floor.
Start to bring your awareness in your hands, open and close your fingers. … Wriggle your toes,..  point your toes to the ground. 
Blink your eyes very quickly and stretch your arms up and stretch the whole body, start gently and continue.  
Gentle roll onto your right side.   In your own time gently sit up and feel on top of the world.