Good evening,
Dear souls.
It's time to rest.
Time to sink deep into your bed.
And allow the day to end.
And as much as we ruminate,
There's no place for rumination here.
The day is done.
And it's time for you to fully relax.
So start by taking a couple deep breaths here.
Breathing deep into the belly.
Expanding the belly,
The ribs,
The chest.
And then letting that breath out with a big,
Beautiful sigh.
I'm going to do that again.
A big,
Beautiful breath in.
And with each exhale,
I want you to feel your body get a little heavier.
Relaxing a little bit more.
Keep breathing deep into the belly.
And with each exhale,
Can you get a little softer?
A little deeper into the moment.
Allowing your brain to turn off.
And letting your body come take the lead.
Keep breathing nice and slow.
Slow inhales.
And slow exhales.
I want you to bring your awareness to your feet as you breathe.
And give your toes a little wiggle.
And clench them two times.
Clench,
Clench,
Relax.
Squeeze,
Squeeze,
Relax.
And then giving your ankles a good squeeze,
A good stretch.
Maybe you rotate them a couple times.
And then relax.
Your feet and your ankles are no longer needed.
Let them become heavy like a stone.
Nice and slow.
There's no rush here.
There's nowhere you need to be,
Nothing you need to do.
But give your body this gift.
Bring your awareness up into your calves.
Flex your calves once,
Twice.
And then release.
Moving on to your knees,
Can you feel the space just below your kneecap?
Feel the space just above your kneecap.
And give your quads a flex,
Two times.
Flex,
Flex,
Release.
Your legs are rocks upon your bed.
Sinking deeper into the bed.
Move your awareness up into your bum.
Give your glutes two squeezes.
Flex,
Flex,
Release.
Your pelvic floor.
Squeeze,
Squeeze,
Release.
Move your awareness up your back.
And up the front of your body.
Give your abs two flexes.
Flex,
Flex,
Relax.
And as you relax,
Can you let go even more?
Give them two squeezes.
And your back,
Can you flex your back two times?
And release.
Your shoulders,
Give them a roll.
Squeeze,
Squeeze,
Release.
Breathing the entire time slowly.
If you find your mind start to wander,
Come back to the breath.
Maybe it helps to count.
Inhale for five,
Exhale for five.
Breathing here.
With each breath you get deeper and deeper into your bed.
Deeper and deeper into relaxation.
Bring your awareness down your arms.
Give your biceps a squeeze.
Two squeezes,
Both arms,
Same time.
Squeeze,
Squeeze,
Relax.
Now your forearms.
Squeeze,
Squeeze,
Relax.
Move into your hands.
Give your fingers a wiggle.
Give them a good squeeze into your palms.
Make a fist,
Squeeze,
Squeeze,
Relax.
Can you feel the spaces between your fingers?
Can you focus on your pulse and the tips of your fingers?
Can your arms be both simultaneously jello but rock hard?
Thinking deep into your bed.
Breathing here,
Five seconds in,
Five seconds out.
Giving it a stretch and a squeeze.
And then relaxing.
Relax your jaw,
Letting it part open a little bit.
Whatever feels comfortable here.
Relaxing your lips and your tongue.
There's nothing else to say today.
Relaxing your cheeks.
Your eyeballs,
Let them roll up gently where they feel best.
There's nothing more to see today.
Letting your eyelids become heavy.
Can you feel your eyelashes against your face?
Can you relax all those muscles around your eyes?
Let your face feel like it's melting.
Relax your forehead,
Your eyebrows,
Your ears,
And finally your head as a whole.
Can you focus on where your hair comes out of your scalp?
Feel it tingle.
Let your whole head sink into the pillow.
Becoming heavier and heavier.
Your whole body is completely relaxed right now.
Feel those sensations Your heart is now communicating with your brain.
And it's saying,
Rest.
When your thoughts start to wander,
Come back to the breath.
Nice and slow,
Don't force it.
Just let the breath come.
So heavy and so relaxed.
Letting go of the day and making room for peace to come in and settle over your whole body so that sleep may carry you away.
How beautiful is it that you get to be in this body to have this human experience to feel the pulse in your fingertips and the bottom of your feet.
Grasp things.
Hug people.
Kiss.
It's not needed anymore.
Thank you for being here.
