Welcome and thank yourself for taking this moment.
It's time to give yourself permission to rest,
To exhale and let go of the day.
Find a comfortable position,
Lying down,
Taking up space and begin to let your shoulders soften,
Your jaw release,
All those tiny muscles around the eyes just surrender.
Start to feel the weight of your body become so heavy that you could leave an imprint in the surface beneath you.
Take a deep gentle inhale and exhale fully.
You're releasing the pressures of life and coming into your body.
Let's do that one more time.
Deep gentle inhale in through the nose,
Really pull in fresh new energy and exhale away the worries,
The frustrations and any tension in the body.
It's time to soften and surrender.
Together we'll take some slow breaths in and have a little bit longer of an exhale.
So just through your nose,
This will look like inhaling in for a count of four and exhaling out of your nose or mouth for double that length,
Eight seconds.
Let's try it together.
Inhaling just through your nose for a count of one,
Two,
Three,
Four,
Pause.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
We'll do that two more times.
For a second,
Inhale one,
Two,
Three,
Four,
Torso full,
Heart full and release eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Continue at your own pace.
Inhale through your nose for four and when you're ready to gently exhale out for eight.
Letting the exhale release the day's tension completely.
You'll return to your own neutral breath when you're finished.
Feel your body melting into the surface beneath you and let your thoughts drift by.
With every single breath,
Give yourself permission to rest fully and completely.
Whisper to yourself,
I am safe.
I am alive.
I am allowed to rest.
Let your breath carry you softly into sleep or deep relaxation from here.
Thank you so much for slowing down with me today.
