We're going to begin by allowing the body to settle into rest.
There is nothing you need to do,
Nothing to achieve.
If you're lying down,
Let the surface beneath you fully support your weight.
If you're seated,
Allow the spine to be supported and the muscles to soften.
Let your arms rest comfortably by your sides,
Palms facing up if that feels natural.
Allow your legs to fall open,
Releasing any effort to hold yourself together.
If it feels safe,
Gently close your eyes or soften your gaze.
Take one slow breath in and a long unforced breath out.
And now take two more breaths.
One slow breath in,
A long unforced breath out,
Followed by a third.
And notice the ground beneath you.
Steady,
Reliable,
Holding you.
You are supported here.
Bring your awareness now to your toes.
There is no need to move them.
Simply notice and allow them to soften and move your attention slowly to your feet,
Your ankles,
Your calves,
Letting any tightness melt downward into the surface beneath you.
Bring awareness to your knees and your thighs and your hips,
Noticing the weight of your body being carried for you.
Bringing attention now to your lower back and abdomen,
Feeling the gentle rise on the inhale and the softening on the exhale.
Move awareness now to your chest,
Shoulders,
And arms,
Letting the shoulders drop away from the ears and allowing the arms to feel heavy,
Warm.
Bring attention now to your neck,
Your jaw,
Your face,
Your scalp.
Unclench,
Unfurrow,
And soften.
Notice your body as a whole now,
Breathing,
Resting,
Held.
This is your sanctuary for the night.
Now allow an image to arise,
A place of peace,
Perhaps a forest,
A shoreline,
A quiet room,
Somewhere your body recognizes as safe.
Here,
Notice the colors,
The textures,
The quality of light.
Hear the gentle sounds of this place,
Feel the temperature of the air.
With each inhale,
Take in the calm of this place.
With each exhale,
Allow effort to dissolve.
You do not need to stay alert.
You do not need to monitor.
This is a safe sanctuary for the night.
There is nothing more to do now and thoughts may come and go,
Sensations may shift and you're not required to follow any of them.
Rest in awareness,
Rest in being.
And as this practice comes to a close,
There is no need to wake yourself.
If sleep comes,
Simply allow it.
And if rest comes without sleep,
Allow that too.
Let this sense of steadiness remain as a background hum of awareness,
Accompanying you into the next moment,
And the next,
And the next.
And you're welcome to return to this place of rest whenever you need.
