There's nothing to do now.
There is just this moment.
And if your mind wanders at any time,
That's perfectly okay.
Minds wander.
That's what they do.
You can notice and then kindly return to my words or your breath.
As if you're gently coming back home to yourself.
Bring the awareness to the whole of the body.
And then to the very top of the head.
And notice any sensations here.
And allow your awareness to move down.
To your forehead.
And around the eyes.
Notice any small movements in the eyes.
Awareness to the nose.
And feel the subtle touch of air moving in and out with your breath.
Notice how the back of your head rests against the surface beneath you.
Holding you.
Awareness to the ears.
Notice how they feel.
And any sounds you can hear in the distance.
And then notice the sounds closer by.
Perhaps even the gentle sound of your own breathing.
Allow every sound to become part of your relaxation.
Like gentle waves carry you deeper and deeper into calm.
Focus on the mouth.
The tongue.
The teeth.
Down to the jaw.
And the chin.
Awareness drifting down into the neck.
And the shoulders.
And allow the breath to wrap around.
Any tension here with kindness and love.
Take a soft breath in.
And an easy breath out.
Give in the shoulders permission to melt a little more.
Awareness flowing down the left arm.
And notice any sensations in the fingertips.
Allow the arm to rest.
Awareness flowing down the right arm.
Down to the fingertips.
And noticing any sensations.
Temperature.
Or contact with fabric or the air.
Awareness floating to the center of the chest.
And this is your heart's center.
You might imagine a glowing light here.
Expanding with each and every breath.
Feeling gratitude for your vital organs.
The heart.
The lungs.
And for your digestive system working quietly for you.
Awareness traveling down into the lower back.
And inviting a sense of warmth into your body.
Ease across the whole back of the body.
Awareness flowing down through the pelvis and the hips.
All the way down the left leg.
And all the way down the right leg.
Sending gratitude to your leg.
Taking you so many places.
And experiencing so many things.
And imagine yourself now stepping into a quiet clearing at dusk.
The last light of sun fades behind distant trees.
You feel safe here.
Maybe you're here with a loved one or by yourself.
And ahead you see a soft glow.
A flicker of a small fire.
You walk toward it.
Feeling the cool night against your skin.
And the faint scent of pine and earth.
Which grounds you with each step you take.
You notice a gentle crunch of leaves beneath your feet.
And each step you take,
Thoughts grow softer.
Drifting like smoke into an evening sky.
You come to a circle where fire burns low and steady.
Golden embers glow beneath slow dancing flames.
You might choose to sit.
On a soft blanket.
On the bench.
Close enough to feel the warmth.
But far enough to feel perfectly at ease.
You feel safe and supported here.
Allowing the warmth to spread through the air towards you.
It's the perfect warmth.
And melts away any tension from your neck,
Your shoulders,
And your back.
Your whole being receives this warmth.
Perhaps your body grows heavier and heavier.
As though you're being gently wrapped in light.
Drifting deeper.
So peaceful.
So calm.
You feel held in quiet love.
Warmth wrapping around you.
Seeping into every part of you that needs rest.
You can completely let go here.
Time fades.
Every thought rests.
Drifting.
And safe.
