For the next 20 minutes,
There is nothing you need to fix,
Nothing you need to change and nowhere else you need to be.
You are giving your body permission to move from doing into being.
Begin by finding a position of absolute ease.
If you are sitting,
Feel your spine lengthen naturally,
Like a string of pearls being gently lifted from the crown of your head.
If you are lying down,
Let your feet fall open and your palms turn toward the sky.
Close your eyes now or let your gaze rest softly on a single point in front of you.
Let's begin with the breath of transition.
Inhale deeply through your nose,
Feeling your ribs expand wide.
And now,
Take one more tiny sip of air at the very top to open the smallest air sacs in your lungs.
Hold it for a moment,
Feeling the fullness.
Do this again,
Inhale,
Sip and release.
With that breath,
Imagine you are venting out the accumulated electric charge of the day.
Feel the heat leaving your body.
One last time,
Inhale,
Sip and a long,
Slow,
Effortless exhale.
Now let your breath return to its natural,
Unforced rhythm.
Don't try to breathe deeply,
Just watch how the body breathes itself.
Notice the cool air entering the nostrils and the slightly warmer air leaving.
Bring your awareness to your feet,
Feel the weight of your heels.
Imagine your feet are becoming very heavy as if they are sinking into warm,
Dry sand.
Let that heaviness travel up your calves,
Softening the muscles,
Releasing the tension in your knees and flowing into your thighs.
Your legs are now completely relaxed,
They have no work to do.
Move your attention to your hips and your pelvis,
This is a place where we often hold on to,
Bracing or holding.
Imagine your pelvis widening,
Feel the breath move all the way down into your lower belly.
As you inhale,
The belly rises like a soft balloon.
As you exhale,
It falls back toward the spine.
There is no armor here,
You are safe to be soft.
Travel up the spine,
Imagine each vertebra having a little more space between it and the next.
Feel your shoulder blades slide down your back,
Away from your ears.
The tension in your shoulders is melting away like ice under a warm sun.
Then it drips down your arms,
Past your elbows,
Into your wrists and out through your fingertips.
Your hands are now still,
Your palms are soft.
You might feel a slight tingling or a sense of warmth in your hands.
This is your nervous system beginning to settle.
This is the rest and digest response coming online.
Now bring your focus to your neck and jaw,
Part your teeth slightly,
Let your tongue drop away from the roof of your mouth.
Soften the corners of your mouth.
Let your cheeks become heavy.
Move your awareness to the space behind your eyes.
We spend so much of our day looking and seeking.
Now,
Let your eyes rest back into their sockets.
Soften your forehead.
Soften the space between your eyebrows.
Imagine your brain itself is becoming heavy and quiet,
Resting in the cradle of your skull.
Visualize your nervous system now.
See it as a vast network of delicate glowing golden threads,
Reaching from your brain all the way to your toes.
In times of stress,
These threads vibrate at a high,
Jagged frequency.
They feel electric and frantic.
Imagine a cooling blue mist beginning to surround these threads.
As the mist touches the golden lines,
The vibration slows down.
The jagged edges smooth out.
The high-pitched energy turns into a low,
Steady,
Comforting hum.
This is the vagus nerve being toned.
It is the bridge between your body and your peace.
See the blue mist flowing down your throat,
Into your heart,
Slowing your pulse to a perfect rhythmic beat.
It flows into your lungs,
Making your breath effortless.
It flows into your digestive system,
Bringing harmony and ease.
If a thought enters your mind,
A memory,
A worry,
A sound,
Do not fight it.
Simply acknowledge it as if you are standing on a bridge,
Watching leaves float down a river.
You see the leaf,
You recognize it is there,
And you watch it float under the bridge and out of sight,
Come back to the blue mist,
Come back to the stillness.
You are now in the deep alpha state.
This is where your body repairs its cells.
This is where your mind integrates its experiences.
You are doing the profound work of healing just by being still.
Rest here in the silence.
I will remain with you,
But I will be silent for a few moments to allow you to experience the vastness of your own inner quiet.
Deeply relaxed,
Completely supported,
The nervous system is quiet,
The heart is open,
The mind is clear.
As we begin the transition back,
Know that you are not losing this state of calm.
You have simply lowered your baseline.
This peace is your natural state.
The stress of the world is the extra layer,
But this stillness is who you are at your core.
Begin to bring some small movements back to your body.
Wiggle your toes,
Gently move your thumb across your fingertips.
Feel the sensation of your clothes against your skin.
Take a slightly deeper breath now,
Bringing fresh oxygen and renewed energy into every cell.
Feel your ribcage expand,
Feel the life moving through you.
When you are ready,
You can gently blink your eyes open.
Take a moment to look around the room,
Noticing three things you can see and one thing you can hear.
Your nervous system is reset,
You are grounded,
You are steady and you are ready for whatever comes next.
Go gently into your day.
