Welcome,
Sweet friend.
I'm grateful you're here and that you've made space for this moment just for you.
Life moves fast and many of us spend our days being pulled in a thousand directions,
Tending to others,
Replaying the past,
Or planning what's next,
But right here in this breath is the only place we truly live.
This practice is your gentle return to presence,
A soft landing in the now.
You don't need to change or fix anything.
There is no doing here,
Only being.
This is your time to come home to yourself,
To release the mental clutter and the physical tension,
To trust that the present moment holds everything you need.
Let these words be a gentle guide for our practice.
Joy and happiness fill each moment.
If you are aware and present,
You will see it.
You will experience it.
Let's prepare for our time together.
As you lie down and get comfortable,
I invite you to soften.
Soften the muscles in your face,
Relax your jaw by gently separating your teeth and release any tension being held in your shoulders.
Soften your expectations.
Let yourself simply be.
Take a deep breath in through your nose,
Pause for a moment,
Now open your mouth and slowly release the breath.
Normal breath in,
Normal breath out.
As you soften,
Releasing tension from your day,
Bring your attention to your heart center.
Listen carefully as your heart speaks to you.
Can you hear a little whisper from your heart?
Perhaps a heartfelt wish,
A prayer for yourself or a loved one,
Or perhaps a heartfelt intention.
Make this intention into a simple present tense affirmation.
Consider it a little positive seed to implant deep within,
Allowing your mind,
Body and spirit to nourish the seed.
Encourage it to bloom as if it is true.
If you're working on an intention,
You're welcome to use it,
Or I invite you to choose one of the following,
Whichever one resonates with you.
Silently whisper to yourself three times.
I soften into the present moment.
I release the weight of the past and the pull of the future.
Or simply,
I am resting in the stillness of now.
I soften into the present moment.
I release the weight of the past and the pull of the future.
Or simply,
I am resting in the stillness of now.
I soften into the present moment.
Or I release the weight of the past and the pull of the future.
Or simply,
I am resting in the stillness of now.
Now let's bring our awareness to the physical body.
Feel the body resting.
Feel the points of contact with the surface beneath you.
Supporting your body.
Allowing the body to feel safe,
Secure and at ease.
Allowing the body to relax naturally.
Normal breath in.
Normal breath out.
As you inhale,
What do you smell?
Do you smell the sweet scents of your home?
Aromas of something simmering on the stove?
If you are outside,
Perhaps the fragrance of blooms blowing in the breeze.
Or the scent of pine needles below your feet.
Now bring your awareness to your ears.
The right ear listening.
The left ear listening.
Listening to the sounds around you.
The sounds around your space.
Can you hear sounds from the distance?
Cars passing by.
An airplane flying overhead.
Birds living in nature.
Now bring your awareness to the sounds inside the space you are in.
Listen to the comforting sounds of your home.
The ticking of a clock.
An appliance running.
Now bring your awareness to the sounds of your body.
The digestive tract relaxing.
The heart beating.
The lungs breathing.
Bring your awareness back to the physical body.
The feet resting.
Right foot.
Left foot.
The feet letting go of the tension from the day.
The right leg.
The left leg.
The hips.
The chest.
The shoulders.
Both arms together.
The wrists.
The right hand.
The left hand.
Both hands relaxing.
Resting deeply.
With ease.
The heart center.
Releasing whatever is no longer needed.
Making space.
Transitioning into ease.
Shoulders.
Letting go of the stress from the day.
The chin.
The upper lip.
Releasing the root of the tongue.
Letting go of the words said and unsaid.
The nose.
The right cheekbone.
The left cheekbone.
The eyes softening.
The brows.
The forehead.
The temples.
Letting go of tension.
Releasing the stress from the day.
Embracing the stillness and the quieting of the mind.
Softening into the present moment of being.
Imagine yourself walking slowly through a soft woodland path.
The trees gently part as you step into a quiet clearing.
The sunlight twinkling between the tree branches.
The warm earth supports you.
Birds sing softly in the distance.
And a silky breeze brushes your skin.
You settle down onto a blanket of moss on a sun-warmed stone.
Letting the sunlight stream through the leaves.
And rest upon your face.
Each breath brings you further into the beauty of now.
No striving.
No fixing.
Just being.
The light flickers gently between the trees.
Inviting you to soften.
To listen.
And to receive this moment exactly as it is.
Softening into the present moment.
Releasing the weight of the past and the pull of the future.
And simply resting in the stillness of now.
Abiding in pure awareness.
Abiding in the present moment of stillness.
As this practice draws to a close.
Know that you can return to this peaceful present moment at any time.
Let this sense of ease stay with you as you gently reawaken or drift deeper into rest.
You are supported.
You are held.
You are home,
Sweet friend.
Please feel free to return to this recording at any time.
Until then,
Just breathe.
