Welcome,
This is your time to rest,
To release the weight of the day and return to yourself.
There's no need to try or fix or think,
Simply lie down,
Be still and receive.
Find a comfortable position,
Lie on your back if that feels right,
Arms relaxed,
Arms open.
Support your knees or head if needed and let your body feel safe and supported.
When you're ready,
Gently close your eyes,
Take a long,
Slow breath in through your nose and exhale softly.
Let's begin.
Begin by simply noticing your breath,
No control,
No effort,
Feel the cool air as it enters your nose and feel the warmth as it leaves,
Allow your belly to rise and fall,
Let your body know it's safe to soften,
With each breath feel yourself letting go,
Sinking deeper into stillness.
Now,
I'll guide your awareness through your body,
One point at a time,
You don't need to move,
Just follow along with your awareness.
We'll begin at the feet,
Feel your toes,
The soles of your feet,
The tops of your feet,
Feel your ankles,
Your calves,
Your shins,
Your knees,
Feel your thighs,
Buttocks,
Feel your hips,
Your lower abdomen,
Your lower back,
Upper abdomen and middle back,
Feel your chest,
Shoulder blades,
Now feel your fingers,
Your palms,
The backs of your hands,
Your wrists,
Feel your forearms,
Your elbows,
Your upper arms and your shoulders,
Now feel your neck,
Your chin,
Your jaw,
Feel your lips,
Your nose,
Your cheeks,
Your ears,
Feel your eyes,
Temples,
Forehead,
Back of the head,
Top of the head,
Now allow awareness to rest on your whole body,
As if your entire being is glowing with quiet attention,
No effort,
Just presence,
Now bring your awareness back to your breath,
Feel its gentle rhythm,
Rising and falling,
Like waves on the shore,
There's nothing to change,
Just notice,
Allow the breath to become soft,
Effortless,
Natural,
Each breath a lullaby for your nervous system,
Now silently repeat a simple truth to yourself,
A quiet intention that supports your rest,
I am safe,
I allow myself to let go,
Peace is already within me,
Repeat it mentally,
Gently three times,
Let the words settle into the space within,
Now,
There is nothing to do,
No technique,
No direction,
Just rest,
Let go of the body,
Let go of the breath,
Let go of all effort,
Rest in the stillness behind the breath,
The silence beneath the thoughts,
The vastness of simply being,
If thoughts arise,
Let them pass like clouds,
You are the open sky,
Stay here for as long as you like,
Floating between wakefulness and sleep,
If you're listening before bed,
You can remain here,
Let sleep come to you naturally,
But if you're returning to your day,
Begin to bring back movement,
Wiggle your fingers and toes,
Roll your shoulders gently,
Take a deep breath in,
And a deep breath out,
Slowly open your eyes and notice how you feel,
Grounded,
Rested and reconnected,
Your practice is complete.
