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This exercise helps you relax deeply, using your voice to deepen your relaxation. The techniques here incorporate sound, so that your body sings as tension is released. The sound ‘Om’ expands your energy-body, or subtle inner energy and brings peace, clarity and bliss.

 Make yourself totally comfortable on a duvet or blanket folded on the floor, lying flat on your back with your arms by your sides. It helps if you focus on the heaviness of your body, letting the weight of it drop into the floor.

 When you feel relaxed, observe the rise and fall of your abdomen as you breathe in and out. Notice how your breathing slows down as you observe it.

 Allow your breathing to fall into a calm, easy rhythm. Let any muscular tension in your ribcage and abdomen melt away as each breath is expelled.

 Relax all the parts of your body, slowly moving from the tips of your toes, through your ankles, calves, knees and thighs. With each breath direct your awareness to that area of your body, allowing yourself to relax more deeply with each out-breath.

 Focus your attention on your buttocks, relaxing them on the out-breath, and let your pelvis sink deeply into the floor. As you relax your pelvis and abdomen, say a long, drawn-out ‘Ah’. Do this for several deeply relaxing exhalations. As you make the sound of ‘Ah’, let the vibrations from your chest spread through your pelvis to the rest of your body and down your legs. ‘Ah’ is a sound of openness – open yourself with every vocalization.

 When your lower body feels relaxed and energized, move your attention to your fingertips. Spend a few breaths relaxing your fingertips before moving through your hands, wrists, forearms, upper arms and shoulders. Allow your shoulders to relax more deeply with every out-breath, and let your spine sink into the duvet or blanket underneath.

 As you focus on your upper chest, draw your breath into the area of your heart. As you release the breath, release an audible ‘Oh’ sound, letting the sound vibrations travel through your torso and down your arms.

 After several minutes breathing and chanting ‘Oh’, relax your neck, jaw and face. Spend the next few breaths relaxing your facial muscles, moving upwards towards the temples and to the top of your head. As you exhale, hum ‘Mm’, and allow the vibrations to resonate through your whole head. Do this for a few minutes.

 Now focus on your whole body fully relaxing. Combine the sounds ‘Ah’, ‘Oh’ and ‘Mm’ into the Sanskrit word for the sound of the universe: Om. As you exhale, chant ‘Om’, and let the vibrations spread throughout your whole body. Lie in a deep state of relaxation. Imagine every out-breath emanating from your vibrating body and into the endless space around you. Find repose and refreshment as you rest in this tranquil spaciousness.