Find a comfortable position.
Laying down or sitting in a chair.
Feel free to close your eyes.
And just let your entire body soften and relax.
Take a deep breath in through your nose and exhale through your mouth.
Again,
Slow inhale.
And exhale,
Let your body begin to soften.
Allow your breath to return to its natural rhythm.
No effort,
No control.
Feel the weight of your body being fully supported beneath you.
Let your muscles soften.
Your jaw on clench.
Your shoulders melt.
There is nothing you need to do.
Know where you need to be.
We'll now bring our awareness through our body.
Simply notice.
And relax each area as I name it.
Bring your attention to your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Your palm.
Back of your hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
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.
Back of the hand.
Left wrist.
Forearm,
Elbow,
Upper arm,
Shoulder.
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,
5th toe.
Bring your attention to your back body.
Your upper back.
Midbar.
Low back.
Shoulder blades,
Spine.
Back of your head.
The front of your body.
Forehead.
Eyebrows.
Space between your eyebrows.
Eyes.
Cheeks.
Jaw.
Lips.
Tongue.
Throat.
Chest.
Your heart space.
Your belly.
Your hips.
Feel your whole body resting here,
Supported.
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.
Each exhale invites a little more release.
Each inhale creates a sense of quiet space.
Imagine yourself here,
Standing at the edge of a quiet path on a warm summer evening.
The day is gently coming to a close.
The air is soft against your skin,
Still holding a trace of the sun's warmth.
Above you,
The sky is painted in layers of gold,
Amber,
Peach,
And rose.
Each color slowly melting into the next.
You begin to walk down the path.
With every step.
You feel completely at ease.
The ground beneath your feet is warm from the day's sunshine.
Tall grasses sway lazily in the evening breeze,
Their tips glowing golden in the fading light.
Wildflowers nod gently along the path.
Releasing their sweet fragrance into the air.
As you continue walking.
The sun hangs low on the horizon.
A glowing orb of molten gold.
Long shadows stretch across the landscape.
Everything feels softer now,
Slower,
Quieter.
You notice the sounds around you.
The distant songs of crickets beginning their nightly chorus.
The gentle rustling of leaves overhead.
The occasional call of a bird,
Making its final journey home before darkness arrives.
A warm breeze brushes across your face.
It carries the scent of sun warmed earth,
Blooming flowers,
And freshly cut grass.
You breathe in deeply.
Feeling your chest expand with ease.
Ahead of you,
The sky becomes even more brilliant.
Streaks of coral,
Lavender,
And pink ripple across the clouds like brushstrokes on a canvas.
The entire world seems bathed in golden light.
You arrive at a small hill overlooking an open field.
Here,
You pause.
The sun slowly sinks lower,
Touching the horizon.
As it does,
The sky ignites with color.
Deep oranges blend into crimson reds.
Soft purples emerge in the distance.
Everything glows.
You sit comfortably in the grass and watch.
As the sun disappears,
The first stars begin to appear overhead.
Tiny points of light flicker awake,
One by one.
Let the air cool slightly.
Wrapping around you like a soft summer blanket.
You feel completely safe here.
Completely supported.
Completely at peace.
The sounds of the evening continue around you.
The steady rhythm of crickets,
The whisper of the breeze.
The gentle hush of nature settling into the night.
With each breath.
You absorb the calm of this summer evening.
Breathing in.
.
.
You receive the warmth of the fading sun.
Breathing out,
You release anything heavy from the day.
Breathing in,
You receive ease.
Breathing out,
You soften.
The colors of the sunset slowly fade into twilight blue.
Stars multiply overhead.
Filling the sky with quiet wonder.
The moon begins to rise,
Silver and luminous.
You feel yourself becoming lighter and lighter.
As though the peaceful energy of the summer night is flowing through every cell in your body.
Resting,
Floating,
At ease.
Allow the serenity of this sunset walk to remain with you now.
The warm.
The beauty.
The stillness.
Know that this peaceful place exists within you.
Always available whenever you need it.
For now,
Simply rest beneath this vast summer sky.
Held by the earth below.
And the stars above.
And enjoy the quiet.
