Welcome.
This practice is designed for times when rest is needed.
But complete collapse does not feel helpful.
Sometimes,
When we're very tired,
Lying down without structure can allow the mind to become more active,
Not less.
Or the system may feel.
Less organised afterwards.
Instead,
In this practice,
We aim for a form of rest that maintains gentle continuity.
So when you feel ready Begin by lying down.
Or sitting in a supported position.
Allow the body to feel held.
Perhaps supported by the floor,
A chair or cushions.
Allow the eyes to close if that's comfortable for you today.
Take a moment here.
To notice the contact points between the body and the surface beneath you.
Notice the weight of the body.
Without needing to adjust anything.
Simply allowing support to be felt.
Then bring your attention to the breath.
Notice where movement.
Is most obvious.
Maybe at the chest?
Rips.
Or abdomen.
Allow the breath to remain natural initially.
We're now going to gradually introduce a small shift in the structure of the breath.
So allow the inhale to remain comfortable.
Encourage the exhale to become just slightly longer.
We're not trying to impose a strong breathing pattern.
We're introducing gentle organization.
Organisation often helps the system rest more effectively.
If it's comfortable.
Silently count the length of the inhale and exhale.
Perhaps inhaling for four,
Exhaling for five or six.
Continue here for several more breaths.
Allow the abdomen to remain relatively soft.
Allow the shoulders to remain relatively easy.
If the breath feels restricted.
Reduce the length slightly.
Ease,
Support,
Stability.
Stability supports rest.
We're now going to introduce a very small movement.
To work alongside the breath.
You could explore gently stretching or moving the fingers with the inhale.
And allowing them to soften with the exhale.
Moving or stretching with the inhale.
Releasing with the exhale.
Small,
Unhurried movement.
Movement to prevent the system from becoming dull.
But at the same time.
The movement remains minimal.
Continue here for several more breaths.
And then allow the body to become still once more.
And take your attention back to the breath.
Notice whether the breath feels more continuous.
Notice whether the body feels more supported.
Notice whether the attention feels slightly more settled.
Often the system rests more effectively when some gentle structure is present.
Rather than a complete absence of direction.
When you feel ready.
Allow the breath to return to its natural rhythm.
Allow the body to remain supported.
Take a moment here to observe the overall state of the system.
Even small increases in ease are useful.
Rest does not always require complete stillness.
Sometimes gentle continuity.
Allows deeper recovery.
