Find a comfortable position.
You can lay down.
Close your eyes.
And just let yourself be heavy here.
Take a deep breath in through your nose and sigh your exhale out through your mouth.
Again,
Full,
Deep breath in.
And as you exhale,
Feel your body beginning to let go.
Coming back to your natural breath.
Feel the weight of your body being fully supported beneath you.
Let everything begin to soften,
Unclench,
And melt down into the floor.
There is nothing you need to do here.
There is nowhere you need to be.
Bring to mind a simple intention,
Something you want to feel or embody.
It can be a short,
Gentle phrase,
Like I am safe,
I am grounded,
Or I trust myself.
Repeat it silently to yourself,
Letting it land.
Will now bring our awareness through our body.
As I name an area,
Simply notice the space and soften.
Begin by bringing your attention to your right hand thumb.
Your index finger,
Middle finger,
Ring finger,
Pinky finger.
Your palm,
The back of your hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Your right side waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your attention to your left hand thumb.
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Your palm,
The back of your hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Your left side waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Bring your attention to your back body.
Soften your upper back.
Mid back.
Low back.
Your shoulder blades,
Your entire spine,
The back of your head.
The front of your body,
Your forehead,
Eyebrows,
Space between your eyebrows,
Both eyes,
Cheeks,
Jaw,
Lips,
Tongue,
Throat,
Chest,
Heart space,
Belly,
Hips.
Feel your whole body resting here,
Supported and at ease.
Bring your awareness back to your breath.
Notice the gentle rise and fall of your belly.
The soft movement of air in and out.
Imagine your breath like the tide of the ocean.
Each inhale is a wave slowly gathering in the distance.
Rising gently,
Effortlessly,
Making its way toward the shore.
Feel your breath travel through your body the same way,
Moving in softly,
Filling your chest,
Ribs,
Belly.
Expanding you from the inside like water reaching the sand.
And then the exhale arrives.
The wave releases itself back to the sea,
Slowly retreating.
Pulling tension,
Effort,
And heaviness away with it.
Notice there is nothing you need to control.
The ocean does not force the tide.
Your body already knows how to breathe.
Inhale,
The wave rises.
Exhale,
The wave returns home.
Perhaps you begin to notice the rhythm of your ocean becoming slower now,
Smoother,
More spacious.
Your mind softens with the tide.
Imagine yourself lying safely on warm sand at dusk,
Listening to the endless rhythm of the water meeting the shore.
The air is soft against your skin.
The sound of the waves.
Steady your nervous system.
Each breath washes through you like salt water cleansing your body.
Inhale,
Cool ocean air filling every space within you.
Exhale anything heavy dissolving back into the sea.
With every wave.
Your body grows heavier.
More relaxed,
More supported.
You're floating now between breath and ocean.
Between effort and surrender.
There's nothing to hold.
Nothing to carry.
Only the steady rhythm of the tide.
Breathing you deeper and deeper into rest.
Stay here as long as you need.
Following your breath.
Following your tide.
