Let your body arrive completely on the surface beneath you.
Feel the weight of your head.
Your shoulders.
Your arms hands.
Feel the weight of your back.
Your hips.
Legs Notice every place your body makes contact with the surface beneath you.
Simply notice the feeling of being supported.
Allow your eyes to rest behind closed lids.
Let the muscles around your eyes soften.
Let your jaw unclench.
Let your tongue rest gently on the floor of your mouth.
Let your forehead soften.
Take a slow breath in through your nose.
And a long,
Releasing breath out through your mouth.
Quiet sigh.
As though you're setting down the weight of the day.
Again,
Breathing in.
Drawing the breath all the way down into your belly.
And breathing out slowly.
Releasing anything that no longer needs to be carried.
One more time,
A deep nourishing inhale.
And a slow,
Complete exhale.
Feeling your body becoming a little heavier.
A little softer.
Surrendering further.
I invite you to breathe with me.
Allowing your exhales to become slightly longer than your inhales.
A gentle signal to your nervous system that the day is complete.
That it's safe to let go.
Safe to rest.
Safe to sleep.
If these counts don't feel natural for your body,
Simply breathe in your own rhythm and allow the exhale to be a little longer.
Trust what your body needs.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Go ahead and continue at your own pace for a few rounds.
With every exhale,
Imagine you're sinking a little deeper into support.
A little deeper into stillness.
A little deeper into ease.
Simply breathing.
Simply receiving.
Breathing and receiving.
Now let the count dissolve.
Allow your breath to return to its own natural rhythm.
Feel each inhale arriving on its own.
And each exhale leaving it on its own.
Nothing more required.
Now we begin a gentle journey through the body.
Moving awareness from place to place.
Not trying to relax.
Not trying to feel anything special.
Simply noticing and allowing.
If sleep comes during this practice,
Let it.
Go ahead and bring your awareness to your right hand.
Your right thumb.
Index finger.
Middle finger ring finger little finger.
The palm of your hand.
The back of your hand.
Your rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of your chest.
Waste.
Die.
Back of your thigh.
Shen.
Calf.
In gore.
Heal.
Sole of your foot top of your foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole right side of your body.
Heavy.
Warm supported.
Settling gently into the earth beneath it.
Now your left hand.
Love them.
Index finger.
Middle finger.
Ring finger little finger back of your hand.
Wrist.
Forearms.
Elbow.
Upper arm.
Shoulder.
Armpits left side of your chest.
Waste.
Back of your thigh.
Shen.
Cat.
Ankle.
Heal.
Sole of your foot.
Top of your foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little town.
The whole left side of your body.
Heavy.
Warm.
I completely support it.
Now the back of your body.
Back of your head.
Shoulders broaden wide.
Shoulder blades.
Long river of your spine.
Middle back.
Lower back.
The back of your pelvis.
Hips.
Back of your thighs.
Me is.
Cabs.
Heal.
Feel your whole back body.
As wide and patient as the earth itself.
Resting.
Receiving.
Health.
Now the front of your body.
Your forehead.
Smooth and spacious.
Your eyes.
Resting behind closed lids.
Cheeks.
Your jaw.
Soft and held.
Your throat.
Your chest.
Rising and falling with each quiet breath.
Your belly.
Completely soft.
Released.
Your pelvis.
Thighs.
Meers shams.
And cold.
Feet.
All 10 toes.
Now sense your whole body together.
Not as separate parts.
But as one living,
Breathing expression of life.
Complete.
Resting.
Your whole body.
Breathing.
Support it.
Health.
Allow your awareness to settle on your breath.
Not changing it not guiding it Simply noticing.
The gentle rise of your belly as you breathe in.
A gentle fall as you breathe out.
Imagine your breath as a tide.
Quiet tide moving beneath the moon.
Flowing in and flowing out.
Arriving and departing.
Without effort.
Without struggle.
Without needing your help.
With every inhale,
Imagine a gentle wave washing through your body.
Softening what has been held.
Easing what has been tight.
Bringing a sense of spaciousness wherever it goes.
And with every exhale.
.
.
Imagine that wave slowly receding.
Carrying away the residue of the day.
The effort.
Attention.
The mental noise.
Anything you no longer need to carry.
With every breath,
The.
.
.
Surface of your mind growing a little quieter.
Little further from the demands of the day.
A little closer to the deep side.
Nourishing stillness of the night.
Thoughts may arise.
Memories,
Images.
Fragments of conversation.
Allow them to come.
Allow them to go.
Like clouds drifting across the vast night sky.
Never needing to be followed.
Never needing to be solved.
You are not your thoughts.
You are the awareness that notices them.
The sky that holds them.
Fast.
Still.
Unchanged by whatever passes through.
Rest here.
Breathing.
Floating.
Support it.
I invite you to allow an image of night.
To form softly behind your closed eyes.
No effort.
No concentration.
Simply allowing.
A warm,
Peaceful night.
The air is cool against your skin.
Fresh.
Clean.
Alive.
You find yourself standing at the edge of a forest.
A vast and ancient forest.
Quiet beneath a sky filled with stars.
Before you.
Tall trees rise into the moonlight.
Their roots reaching deep into the earth.
Their branches stretching toward the heavens.
Study.
Patient.
At peace.
The moon hangs low in the sky.
Full and luminous.
Casting silver light across the forest floor.
Everything is bathed in a soft,
Gentle glow.
You take a few slow steps forward.
Entering the forest.
Beneath your feet,
The earth soft,
Cool moss.
Rich soil.
Each step supported.
Welcomed.
Held The air smells of pine.
Of Earth.
Of moonlit air.
And something ancient.
Something familiar.
Something that feels like home.
The forest is silent.
Not empty but full.
Filled with a living stillness.
Quiet presence.
A deep peace that seems to exist beneath all things.
As you walk among the trees.
Feeling begins to emerge.
None of that.
Not a memory.
That feeling.
Feeling that you belong here.
Completely.
Effortlessly.
So the forest has always known you.
As though it's been patiently waiting for your return.
You continue to walk along a narrow path.
Path feels familiar.
As though its voice existed.
Quietly waiting.
Leaving you exactly where you need to go.
Head.
You know there's a magnificent tree.
Large and ancient.
Is trunk wide and strong.
Branches.
Reaching endlessly towards the stars.
You move toward it.
And gently settle at its base.
Resting your back against its trunk.
Feeling its strength behind you.
And steadiness.
Wisdom.
This tree has weathered countless seasons.
Countless storms,
Winds,
Winters,
Summers,
And yet it remains.
Rooted.
Patience.
Complete.
Allow yourself to borrow some of that steadiness.
Feel it supporting your spine.
Supporting your body.
Supporting your heart.
Imagine the roots of this great tree extending deep into the earth.
Far below the surface.
Connected to a vast,
Unseen network.
Ancient.
Lives.
Interconnected.
Now imagine your own roots.
Growing gently downward.
From the base of your spine.
From the soles of your feet.
Reaching into the earth.
Connecting you to that same quiet foundation,
The same deep support.
Same ancient stillness.
You are one.
One with the forest.
One with the earth.
One with life itself.
You belong here as the trees belong here.
You belong as the stars belong to the night sky.
Moonlight fall softly across your face.
Silver warm.
Shimmering.
As though it recognizes you.
As though it's been waiting to light your way home.
Rest here.
There's nowhere else to go.
Nothing else to become.
Nothing missing.
Nothing required.
Only your breath.
Your body.
With stillness.
This profound sense of belonging.
Allow the image to soften.
Allow it to dissolve into the night.
You do not need to hold it.
What remains is the feeling.
A feeling of being held.
Feeling of being supported.
The feeling of being home.
Let your body be heavy.
Let your bed hold you.
Let the earth support you.
Let the night envelop you.
You do not need to carry the day any longer.
You are safe.
You are supported.
Your health.
You belong.
Rest now.
Let go.
