Welcome.
Find your way into a comfortable position,
Laying down wherever you are right now.
Let your body settle into the mattress or couch or wherever you've chosen to rest on it.
There's nowhere else you need to be right now.
Nothing to finish,
Nothing left to solve.
This.
Is simply time for your body to rest and your mind to slow down.
One breath at a time.
Let your eyes close if they haven't already.
Begin by noticing your breath.
Not changing it yet,
Just noticing it.
Notice the air moving in and the air moving out.
Now take a slightly deeper breath in through your nose.
Hold it gently.
And let it go slowly through your mouth.
One more like that.
Breathe in deeply.
And release it long and slow like you're letting go of the entire day.
From here,
Let your breathing return to its normal natural rhythm.
You don't need to control it anymore.
Just let your body breathe itself.
Bring your attention to the top of your head.
Let your scalp soften.
Let your forehead smooth out like the surface of still water.
Let the softness move down into your eyes,
Your eyelids growing heavy,
Your jaw unclenching.
Let your shoulders drop just slightly away from your ears.
Feel that release moving down through your arms,
Your elbows,
Your wrists,
All the way to your fingertips,
Which are now completely still.
Bring your attention to your chest,
Rising and falling gently on its own.
Let your stomach soften.
There's nothing to hold in it right now.
Feel the weight of your hips sinking into whatever is beneath you.
Let the heaviness travel through your legs,
Your knees,
Your calves,
And all the way down to your feet.
Your whole body is now heavy,
Warm and still.
Imagine now.
That you're still standing at the edge of a quiet shoreline.
Just as the last light of the day is fading.
The sand beneath your feet is still warm from the afternoon sun.
The water moves and even bathes.
In and out,
In and out.
And out.
Matching the rhythm of your own breath.
There is no one else here.
No sound but the water and somewhere far off the soft call of a single bird settling in for the night.
You begin to walk slowly along the edge of the shore,
Where the sand is cool and damp beneath your feet.
With every step,
You feel like a little heavy stone.
Settling in deep beneath the sea.
Feel a little heavier.
A little more at ease.
Ahead,
You notice a low wooden bench facing out toward the water.
You walk toward that door.
And sit.
The sky above you is turning a deep,
Soft blue.
The first few stars beginning to appear.
You have nowhere else to be,
Nothing to do here.
Just watch the water and breathe.
With each wave that rolls in,
You feel yourself sinking a little deeper into rest.
In.
And out.
The stars are fully out now.
The water has grown calm and glass-like.
Your whole body feels heavy,
Warm and completely at pace.
There's nothing left to do now.
Just this breath and the next.
You can let go completely now.
Sleep well.
