Find a comfortable place to lie down where you won't be disturbed.
Take a moment to arrange yourself so your limbs can rest easily.
Let your arms drift slightly away from your sides,
Palms facing up if that feels right for you.
Allow your legs to relax.
I like to put my legs up against a wall for this exercise,
But you could also just lay flat and let your feet fall naturally outward.
Close your eyes gently.
Take a deep breath in through your nose and a long slow breath out through your mouth.
Bring your attention to your body.
Feel the gravity and allow yourself to surrender completely to the surface beneath you.
Trust that it will hold you.
You are safe here.
Keep breathing in through your nose and maintain those long slow exhales.
With each breath out,
Drop your awareness deeper into your body.
One,
Letting go of the day.
Two,
Sinking into the present moment.
Three,
Arriving fully within yourself.
Let's begin by softening the back of your body.
Imagine your back is made of warm wax,
Slowly melting into the ground beneath you.
Feel the back of your head,
Your shoulder blades,
Your spine and your hips becoming heavy and soft.
Now bring that softness to the front of your body.
Let the muscles in your forehead relax.
Release your jaw.
Soften your throat,
Your chest and your belly.
Let any tension simply give way.
Maintain that slow breathing rhythm and notice what feels easier already.
Now I'd like to invite you to let your attention wander through your body like a gentle torchlight.
Let it move naturally,
Guided by curiosity.
This light softly illuminates each area it touches,
Revealing sensations,
Tensions,
Basically any area calling for your awareness.
Don't force it,
Just see where it wants to land.
You might feel a tightness in your shoulder,
A flutter in your stomach or a heaviness in your legs.
It might be an area you often find challenging or feel bad about.
Let your attention guide you there.
Release judgment and just feel.
When you find that spot,
Stay there.
Don't try to fix it or push the sensation away.
Instead,
We are going to welcome it.
Imagine sending a soft,
Light breath directly into this area.
Visualize this breath as a warm,
Golden mist,
Glowing softly as it flows in.
It envelops the tension and melts it away,
Like warm water dissolving sugar.
Feel life and renewal seep into every corner,
Soothing and softening,
As if it's gently unraveling a tightly knotted thread.
Breathe into it and stay here until you notice a change.
Just be open and curious.
Simply observe what is there.
In this quiet space,
Send a kind message to this part of your body.
I welcome you.
I accept you.
I am grateful for you.
Feel the vibration of these words as they settle into your cells.
Notice if anything is changing right now.
Has the sensation shifted in any way?
Simply adjust to make space for it,
Like opening a window to let fresh air in,
And allow it to process in its own time,
At its own pace.
Rest here in this feeling of acceptance.
Take a moment to appreciate your body as a whole.
Of course it's not perfect,
But it moves you,
Breathes for you,
And experiences life for you.
Feel a wave of gratitude washing over you from the crown of your head to the tips of your toes.
This connection is self-love,
And it is the foundation of your life experience.
Your entire physical lifetime is a journey of constant expansion,
Deepening,
And transformation.
With every breath,
You are nurturing this relationship,
Growing and evolving along the way.
As you prepare to re-enter the present moment,
Begin to invite small movements into your body.
Let your fingers and toes awaken.
Stretch your body in any way that feels natural and freeing.
Maybe reaching your arms wide,
Arching your back,
Or extending your legs fully.
Take one final deep,
Releasing exhale through your entire body,
Opening energetic pathways for flow and ease within yourself.
Roll gently onto one side,
And pause here for a moment.
When it feels right,
Slowly open your eyes and press yourself up to a seated position.
Carry this sense of self-love and expansion with you as you move into the rhythm of your day.
