Welcome.
Take a moment.
To settle into a comfortable position.
Allow your body.
To be fully supported.
By the surface beneath you.
There is nowhere else you need to be.
For nothing.
You need to do right now.
This is simply time.
For you to rest.
And when you're ready.
Allow your eyes to close.
Take one.
Slow.
.
.
Take a deep,
Easy breath in.
And gently breathe out.
Again.
Breathing in.
And breathing out.
And without trying to change your breathing.
Any further.
Simply notice.
To each breath.
Arrives by itself.
And each breath.
Leaves by itself.
All you have to do now.
Is allow yourself.
To receive this practice.
As there is nothing.
To get right.
Nothing.
To force.
Nothing.
To fix.
As your awareness continues to settle.
Notice the gentle weight of your body.
Feel where you are supported.
Back of your head.
Your shoulders.
Your body.
Your hips.
Good luck.
You are here.
Allow gravity.
To do all the work for you.
And with every gentle exhale.
Imagine your body becoming just a little heavier.
A little softer.
More comfortable.
And now bring your awareness.
To the top of your head.
Simply.
Notice your scalp.
Your forehead.
Allow the tiny muscles across the forehead.
To smooth.
Notice the space around your eyes.
Let your eyelids become comfortably heavy.
Relax your Chi.
Relax.
Your jaw.
And allow your teeth.
Part ever so slightly.
Let your tongue Rest easily inside your mouth.
Bring your awareness.
To you,
Your night.
The birds have run.
The bar gave you a name.
And imagine.
Every muscle here.
Gently softening.
Loosening And now your shoulders.
As many of us carry the weight of the day here.
There's nothing you need to hold on to right now.
So allow your shoulders to mel.
Down.
And feel relaxation.
Flowing through your heart.
Your elbow.
Your forearms.
Down to your wrist.
And your palm.
Each finger.
All the way down to your fingertips.
And notice the quiet stillness in your hands.
Now bring your awareness back to your chest.
Notice the gentle rise and full of your breathing.
You don't need to breathe deeply.
Just comfortably and naturally.
Allow your ribs to soften.
You're up ahead.
You're in battle,
Bud.
And your lower back.
And feel your abdomen.
Relaxing completely.
As there's nothing to hold in.
Nothing.
To brace again.
Simply allowing your belly.
To rise.
And to fall effortlessly.
With each breath.
And now your head.
Your power is.
Feel them becoming pleasantly happy.
Relaxation.
Continues down.
Through your thighs.
Your knees.
Your car.
Your ankle.
Moving down to the tops of your feet.
And round to the soles of your feet.
Whole body.
Now resting quietly.
Your whole body.
Is breathing.
And imagine now that a warm gentle wave of comfort.
Begins at the top of your head.
So with no effort from you.
The soothing warm slowly.
Pose downward.
Across your face.
To reunite.
Cross your shoulders.
Down into your arms and into your hands.
Back through your chest.
Your heart area.
Your abdomen.
Your hips and legs.
And your faith.
Leaving behind only comfort.
Softness.
And ease.
And if thoughts arise.
That is perfectly normal.
There's no need to stop them.
Simply notice them as though they were clouds.
Drifting across the wide evening sky.
A calm.
They go.
You don't need to follow them.
Instead.
Gently return.
To the quiet feeling.
Of your body.
Resting.
Good night.
You
