Welcome.
Take this time for yourself.
Find a position where your body can completely surrender.
Rest on your back if that feels comfortable,
Perhaps with a cushion beneath your knees and a blanket over your body.
Allow yourself to feel deeply supported.
As you settle,
Know that there is nowhere to go and nothing to do.
The next 30 minutes belong entirely to you.
Allow your eyes to close.
Take one slow breath in through the nose.
And exhale through the mouth.
Again.
Breathing in.
And letting everything soften as you breathe out.
One more time.
Receiving the breath.
Releasing the day.
Become aware of the natural rhythm of your breathing.
Simply noticing.
Simply arriving.
Imagine your body gently floating upon calm,
Warm water.
The water supports every part of you.
You do not need to hold yourself up.
You are hand.
As the body settles and the mind becomes quiet.
Invite your heart to receive an intention.
Not something you need to force,
Simply an inner truth waiting to be remembered.
Perhaps your intention is.
I trust the wisdom within me.
Repeat your sankalpa silently three times.
Allow it to settle like a seed into fertile soil.
Now bring awareness to the body.
Without moving.
Simply listening.
And become aware of the right hand.
Right thumb.
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Knee,
Calf,
Ankle.
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe Move to the left side.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle.
Ankle,
Heel,
Sole,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe Become aware of the back body.
Back of the head.
Neck.
Shoulders.
Upper back.
Middle back.
Lower back.
Pelvis.
The whole back body resting.
Now the front body.
Forehead.
Eyebrows.
Eyes.
Cheeks.
Nose.
Lips.
Jaw.
Throat.
Chest.
Heart,
Upper abdomen,
Lower abdomen,
Pelvis,
Both legs together,
Both arms together,
The whole head,
The whole torso,
The whole body,
The whole body resting.
Bring awareness to your breath.
Notice the gentle rise of your belly.
And a soft release,
Like waves reaching the shore.
Then returning to the sea.
No effort.
Only rhythm.
Imagine every inhale drawing in nourishment.
Every exhale washing away what no longer needs to be carried.
Each breath becoming like a tide.
The ocean knows exactly when to arrive.
Exactly when to retreat.
You too can trust your own timing.
Silently count your breath backwards from 11 to 1.
Inhale,
Eleven.
Exhale,
11.
Continue at your own pace.
If you lose count,
Gently begin again.
No judgement.
Only returning.
Feel the body becoming wonderfully heavy.
As though sinking deeply into the earth.
Supported,
Anchored,
Safe.
Now imagine the body becoming light.
Almost floating.
Buoyant.
Weightless.
Held by invisible waters.
Heavy.
Light.
Experience both without choosing either.
Now imagine night time.
A vast velvet sky stretches above you.
The moon has disappeared into darkness.
This is not an empty darkness.
It is a fertile darkness.
A place where life quietly begins.
You stand beside a still lake.
The water reflects the stars.
There is no wind.
Only stillness.
You walk slowly toward the water's edge.
Each step brings you closer to yourself.
The water recognizes you.
The water has always known your name.
You kneel beside the lake.
Place your hands into the cool water.
Feel it gently flowing around your fingers.
This water carries wisdom.
It remembers every version of you.
The one who struggled.
The one who hoped.
The one who forgot.
The one who never stopped believing.
Now imagine cupping the water in your hands.
Bring it gently toward your heart.
Allow it to wash over you.
A quiet baptism.
Not to become someone new.
But to remember who you have always been.
The water rinses away old expectations,
Old fears,
Old stories.
Anything that keeps you feeling small.
Allow them to dissolve into the lake.
Watch the ripples spread outward.
Disappearing into stillness.
Feel your heart becoming spacious,
Clear,
Open.
Now notice a small light beginning beneath the surface of the water.
A gentle glow.
It slowly rises.
Not demanding attention.
Simply appearing when the time is right.
This light is your inner knowing.
The insight that has quietly been forming beneath the surface.
No rushing.
No forcing.
Simply allowing yourself to recognize what is already true.
Ask yourself gently.
What has been asking for my attention.
Then ask.
What makes me feel truly at home.
And finally,
What quiet beginning is ready to emerge?
There is no need to search for answers.
Simply listen.
Perhaps words arise.
Perhaps images.
Perhaps only a feeling.
Trust whatever comes.
Or trust the silence.
Imagine this glowing light expanding through your chest.
Into your shoulders.
Down your arms.
Into your hands.
Through your belly.
Your hips.
Legs,
Feet.
Your entire body now softly illuminated from within.
You realize this light has always been here.
It simply needed stillness to be seen.
The lake before you becomes completely calm.
The sky above begins to brighten with the first hint of a new moon cycle.
Not yet visible.
Yet already beginning.
You understand that every beginning starts in darkness.
Every seed grows beneath the soil.
Every tide begins with a single ripple.
You do not need to know every step.
Only the next honest one.
Return now to your sankalpa.
Your heartfelt intention.
Repeat it silently three times.
Feel it settling deeply within your whole being.
Like roots finding nourishing soil.
Trust that it will grow in its own perfect timing.
Become aware once again of your breath.
Feel the rise and fall of your chest.
Notice the points where your body meets the earth.
Feel the room around you,
The sounds.
The air upon your skin.
Begin inviting gentle movement into your fingers,
Your toes perhaps rolling the wrists and ankles.
If it feels good,
Stretch your body.
And take your time.
When you are ready,
Roll onto one side,
Resting there for a few breaths.
Carry this feeling of home with you.
Knowing that safety is not always a place.
Sometimes it is a presence.
A relationship with yourself.
And when you feel ready,
Slowly return to a comfortable seated position.
Bring your hands to your heart.
Take one final deep breath.
May you move slowly.
May you trust what is unfolding.
May every step home become the beginning of your next beautiful adventure.
