Get yourself comfortable laying down on your back.
Let your legs extend long,
Arms rest by your sides,
Palms facing up.
Take a moment to address anything you need.
Blanket,
Pillow,
Temperature of the room.
This is your time to be fully supported.
Take as much time as you need to settle in,
And when you arrive,
Gently close your eyes.
Take a slow breath in through your nose,
And a long exhale out your mouth.
Again,
Inhale,
And exhale.
One more time,
Inhale deeply,
And let it go.
Allow your breath to return to a natural rhythm.
There is nothing you need to do.
Nowhere you need to go.
Just rest.
Bring to mind a simple intention,
Something true,
Something that you're ready to grow into.
It might be something like,
I am safe.
I trust myself.
I am allowed to rest.
Keep this intention short.
Keep it clear.
Repeat it silently to yourself about three times,
Like you're planting a seed.
Now we'll begin to move awareness through the body.
As you hear each part,
Simply notice it.
No need to move.
Bring your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side waist,
Thigh,
Shin,
Ankle,
Heel,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
Heel,
Feel the whole right side of your body.
And now shift to the left side.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of your waist,
Thigh,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Little toe,
Feel the whole left side of your body.
Now bring awareness to the back of the body,
Back of the head,
Back of the ankle,
Back of your neck,
Shoulder blades,
Mid-back,
Lower back,
Back of your thighs,
Back of the knees,
Calves,
Heels,
Soles of your feet,
Feel the whole back of your body.
Now bring your awareness to the front of the body,
Forehead,
Eyebrows,
Space between the brows,
Eyes,
Bridge of your nose,
The tip of your nose,
Upper and lower lips,
Chin,
Collarbones,
Chest,
Heart space,
Upper abdomen,
Navel,
Lower belly,
The front of your thighs,
Your knees,
Shins,
Tops of your feet,
Tips of your toes,
Feel the whole body at once,
Your entire body resting here.
Bring your attention to your breath,
Notice the gentle rise of your belly as you inhale,
And the soft fall as you exhale.
No need to change it,
Just observe.
Begin to count your breath backwards from 10 to 1.
Inhale,
10.
Exhale,
10.
Inhale,
9.
Exhale,
9.
Continue at your own pace.
If you lose count,
Simply begin again from 10.
Let the breath become smooth,
Quiet,
Effortless.
Release the count of your breath,
And now we'll explore sensation.
Bring to mind the feeling of heaviness,
Your body sinking into the ground,
Dense,
Weighted,
Completely supported.
Now shift to the feeling of lightness,
As if your body could float.
Light,
Spacious,
Almost weightless,
Heaviness,
Lightness.
Now bring to mind the feeling of warmth,
A gentle,
Comforting warmth spreading through your body.
And now,
Coolness,
A soft,
Refreshing coolness.
Warm,
Cool,
Allow all sensations to dissolve.
Now imagine a place where you feel completely at ease.
It might be real or imagined.
Visualizing this space of ease,
Notice what's around you.
The colors,
The textures,
The temperature of the air on your skin.
Any sounds in the distance.
You are safe here.
You are held here.
Let yourself rest in this place for a few quiet moments.
Now bring back your intention.
Notice where you are in.
Repeat it silently three times,
And notice where it lands now.
Begin to bring awareness back to your body.
Notice your breath.
The space around you.
Gently wiggle your fingers,
Your toes.
Maybe take a deeper breath in and release a slow breath out.
When you're ready,
Roll to one side.
Or,
If you're drifting to sleep,
Allow yourself to stay exactly where you are.
There's nothing more to do.
Just rest.
