Start by making your way to your most comfortable resting shape.
Maybe that means lying on your back in bed or on your yoga mat.
Maybe you'll get comfortable laying down on your couch.
Just take a few moments to find any position that your body is asking for tonight.
As you breathe here,
Allow your body to begin to soften.
Let go of any muscle activation in the legs and allow your toes to turn in or turn out wherever they settle naturally.
Your arms can be long and soft at either side of you,
Palms gently turned upward.
Take a slow steady breath in and a long sighing exhale out.
Again,
Inhale and exhale.
Allow your body to begin to settle,
Not forcing stillness,
Just letting yourself arrive.
This is your time to rest and be held,
Your time to soften.
Allow your breath to be effortless as the inhale is easy and the exhale is releasing.
Feel the weight of your body press into the support around you,
Gently sinking as it feels heavier and heavier.
As you settle in here,
The eyes soften and you may begin to set a quiet intention for your practice.
It can be as simple or as profound as you wish.
Allow your intention to be whatever it is that your body and your mind is calling for.
And if you're unsure,
I invite you to join me in this intention.
I welcome softness.
I release what I no longer need to carry.
I am deserving of rest.
Allow this intention to rest gently in your awareness as you breathe.
Begin by bringing your awareness to the crown of your head,
The very top of your head.
Allow the scalp to soften as if each strand of hair could rest a little easier.
Move your awareness to your forehead,
Smoothing away any tension,
Unfurrowing your brow,
Softening around your eyes to your temples.
Your closed eyelids are soft and heavy.
Bring your awareness down the bridge of your nose,
Settling on your cheeks.
Your lips are at ease as you breathe.
Unclench your jaw.
Allow your tongue to feel heavy in your mouth.
Inhale and exhale.
Your awareness moves to your chin and down to your throat,
And invite a softening here as you notice your breath.
Easing anything that you have held onto,
Anything unspoken,
And letting it gently settle and leave you.
Bring your awareness to your shoulders,
And as you exhale,
Allow them to drop away from your ears.
Feel them as they are heavy and supported by the props or the pillows beneath you.
Bring your awareness across your collarbones and around the space of your heart.
Allow the chest to gently expand on your inhale,
And soften on the exhale.
Sensing a quiet and comforting warmth here,
A steady and gentle presence around the heart.
Let your awareness travel down the length of your arms,
Moving from your shoulders to your upper arms,
Your elbows,
Your forearms,
Your wrists,
The back of your hands,
The palm of your hands.
And to each finger.
Allow your fingers to let go of any gripping as they are soft and at rest.
Allow your awareness to move softly and slowly back up your arms,
And to settle on your ribcage.
Notice a soft movement with each breath as you inhale,
And as you exhale.
Notice your belly,
The rising and falling like a slow wave.
Letting go of any holding and effort,
And just allowing your breath to come and go.
Let your awareness settle into your hips,
Your pelvis,
This place of intuition and knowing.
And imagine a softening here,
A feeling of being supported and safe.
Your awareness moves from your hips,
Down your thighs,
To your kneecaps,
Your lower legs,
Your shins,
And your calves.
Around your ankles,
To your heels,
To the tops of your feet,
And the soles of your feet.
And all the way down to your toes.
Inhale,
And exhale,
Allowing your feet to turn in or turn out as you let go of any remaining effort.
Now bring your awareness to your whole body together as one perfect unit.
Notice your breath as your entire body is resting,
And held,
And supported,
And at ease.
Bring your awareness back to your breath,
And imagine it like a slow,
Steady wave.
As you inhale,
The wave rises,
And as you exhale,
The wave gently settles.
Allow your breath to move like this,
Smooth,
Unhurried,
Natural.
Nothing is pulling at you or asking of you.
With each exhale,
Allow yourself to soften just a little bit more,
Melting a little bit deeper into the support around you.
Each inhale is an opportunity to receive,
To be nourished.
Feel the rise and fall of your breath.
Feel yourself resting now,
Heavy and effortless.
Calm and supported.
Notice the stillness around you,
The quiet,
The steadiness.
And return to your intention.
I welcome softness.
I release what I no longer need to carry.
I am deserving of rest.
And allow yourself to drift here,
To drift in this sweet space between being awake and being asleep.
Begin to deepen your breath slowly and gently,
Becoming aware of how the body feels,
How the mind feels.
Take a full,
Nourishing,
Deep breath in,
And a long,
Easy exhale out.
Thank you for resting,
And thank you for being here.
Be well.
