Welcome and thank you for taking this time for yourself.
Begin by finding a comfortable position.
Lying down,
In your bed or on your mat.
Allow your body to feel supported,
Warm,
And safe.
Gently close your eyes.
And allow the day to melt away.
Let's begin by connecting to your breath.
Inhale slowly through your nose.
Exhale gently through your mouth.
Again,
A soft,
Steady breath in.
And a full cleansing breath out.
Let your breath settle into a natural rhythm.
Just like the waves of the ocean.
Study.
Gentle and effortless.
With each exhale.
Invite your body to soften and let go.
We'll begin with a body scan.
There is nowhere else to be.
Nothing else to do.
Just this moment.
Just your body.
Just rest.
Bring awareness to the crown of your head.
Soften your scalp.
Your forehead.
The space between your eyebrows.
Let go of any expressions or tension in your eyes,
Cheeks,
And jaw.
Allow your tongue to rest gently at the bottom of your mouth.
Move your attention down to your neck and shoulders.
Feel them soften with each exhale.
Let them drop away from your ears.
Releasing the weight you've carried throughout the day.
Feel your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
And hands.
Feel the subtle vibration or stillness within them.
Let your hands completely relax.
Fingers uncurled.
Bring your awareness to your chest.
Notice the natural rise and fall with your breath.
Feel your heart beating quietly.
With every breath,
Invite a deeper sense of peace.
Now move to your belly.
Let your belly soften completely.
No need to hold or engage.
Just release.
Let the breath move freely.
Gently expanding.
And softening with each cycle.
Bringing your awareness to your back.
Upper back.
Shoulder blades.
Medbath.
And the lower back.
Melt it down into the support beneath you.
Let any tension or tightness drain away with your next exhale.
Scanning down to your hips and pelvis.
Feel the weight of your body sinking into the earth.
Release any gripping or holding in the hips.
Soft.
Grounded.
Safe.
Move down through your legs now.
Bye.
Knees.
Calves.
Ankles.
Feet.
And toes.
Allow the length.
To become heavy.
Still and fully at ease.
Your whole body.
Is now in a state of rest.
From the crown of your head.
To the soles of your feet.
You are safe,
Held,
And relaxed.
Feel the breath.
Study.
And slow.
Feel the quiet within.
Let go even more deeply now.
As if your body is floating.
Or being gently rocked by the breath itself.
If thoughts arise.
Gently return to your breath or the body.
This is your time.
This is your sanctuary.
There is nothing to do.
Just be.
Stay here as long as you need.
When you're ready to drift into sleep.
Simply let go completely.
May you be peaceful.
May you be rested.
May you be held in the quiet arms of the night.
