Find a position that feels supportive for your body.
You don't need to be perfectly still or perfectly comfortable.
Just allow your body to settle in the way it wants to right now.
If it feels natural,
Let your eyes close.
Take a slow breath in through the nose and let it leave the body gently without pushing or holding.
There is nothing you need to do in this moment.
Nothing you need to manage or prepare for.
You have arrived at a place where the nervous system can begin to soften on its own.
Begin by noticing the feeling of the surface beneath you.
The way it supports your weight without effort.
You are not holding yourself up.
The ground,
The bed,
The floor is doing that for you.
Let your awareness rest there for a few moments,
Simply feeling that you are supported.
Now bring your attention gently to the body as a whole,
Noticing its outline.
The shape it makes as it rests.
Just noticing that the body is here,
Breathing,
Being held.
Allow your awareness to move through the body.
Begin at the top of the head,
Sensing the scalp and the forehead.
Just noticing sensation,
Warmth or softness as it naturally appears.
Let your awareness move to the eyes,
The cheeks,
The jaw and the mouth.
If there is any tightness,
It can soften in its own time.
Bring awareness down through the neck and into the shoulders.
Feeling their weight,
Feeling how gravity draws them gently downward.
The arms rest heavily now,
From the shoulders down through the upper arms,
Elbows,
Forearms,
Hands and fingers.
There is nothing to hold,
Nothing to grip.
Notice the chest and the belly rising and falling with the breath.
The breath is moving on its own.
You do not need to guide it.
Each inhale arrives.
Each exhale releases.
The body knows this rhythm well.
Let awareness move through the lower back,
The hips and the pelvis.
These larger areas of the body can feel especially heavy.
The legs soften now,
Toes resting unmoving.
The entire body is here,
Supported and still.
Now allow your attention to rest on the breath for a few moments.
No effort,
No control,
Just the sensation of breathing happening by itself.
As the breath continues,
Imagine that with each exhale,
Your body settles a little deeper into the surface beneath you,
As if you are gently sinking.
Allow that gentle sinking to continue,
Exactly as it wants to.
Just a quiet sense of settling,
As if the body is remembering how to rest on its own.
You don't need to follow the breath anymore.
You don't need to track sensation.
Everything important is already happening beneath your awareness.
For now simply rest in this feeling of being held,
Supported,
Safe enough to pause.
This is the doorway into the night,
A place where effort can soften and attention can become spacious.
For now stay here,
Resting in stillness,
Letting the body and mind arrive fully.
