Welcome.
Make yourself comfortable now.
You can be lying on your back,
Arms relaxed by your sides,
Legs uncrossed,
Or seated in a supported position where you will be warm and still.
Allow your eyes to close gently,
And bring your attention to this moment.
There is nothing you must do except be present with the breath.
I will guide you to rest and release,
To let the body soften and the mind find a calm place to land.
Begin by taking a long,
Slow in-breath through the nose.
Hold for a moment,
And exhale softly through the mouth or nose,
Whatever feels natural.
Do that again,
Long inhale,
Hold,
And a gentle out-breath.
Let the breath find its own easy rhythm.
Notice the rise and fall of the chest,
Or the soft expansion of the abdomen.
There is no need to change anything,
Simply observe.
Now we will begin some body awareness and progressive relaxation,
So bring gentle attention to the soles of your feet.
Sense the weight of the feet contacting the surface beneath you,
And allow any tension in the feet to melt away.
Move your awareness to the ankles and calves,
Soften them,
Allow tension to melt away,
And then move up to the knees and thighs.
Feel warmth spreading as the muscles let go.
Shift attention to the hips and lower back.
If there is tightness,
Breathe into that area,
And on each out-breath imagine the tension loosening,
The muscles become softer,
Heavier.
Now the abdomen and chest,
Allow the breath to flow easily.
With each exhale,
Imagine the ribs relaxing,
The heartbeat gentle and unhurried.
Move up to the shoulders,
Let them drop away from the ears,
The shoulders are heavy and warm.
Feel the upper arms,
The elbows,
The forearms,
The wrists and hands,
Allow it all to soften.
Now the neck and throat,
Soften any small movements there,
Let the jaw hang slightly loose,
And allow the tongue to rest.
Finally,
Bring attention to the face,
The eyes,
The forehead,
Allow it all to smooth and relax.
Take a moment now to sense the whole body as a single field of warmth and soft weight.
Now I'd like you to imagine a quiet harbour at dusk,
The water is still,
A single wooden boat is gently moored,
Its surface steady.
See the boat as it rocks slightly and the oars rest at peace.
This boat is your anchor,
A simple place of calm you can return to.
When you breathe in,
Imagine drawing in a soft warm light into the chest,
A light that steadies.
When you breathe out,
Allow the light to settle through the body,
Bringing weight and ease to each part it touches.
With each breath,
The boat rocks almost imperceptibly,
You remain safe,
Steady and held.
If thoughts come,
Picture them as clouds moving over the harbour,
Acknowledged and passing.
Return your attention to the gentle rhythm of breath and the steady boat.
Now if you wish,
Set a short positive intention for yourself,
A single line,
Present tense,
Simple and kind.
For example,
I rest easily,
Or I let go.
Keep it brief,
Repeat it silently to yourself twice.
Allow your awareness to continue sweeping through the body now,
Very slowly from head to toe.
Notice any remaining tightness or sensation without judgement.
Breathe into those places and allow them to soften.
Picture the boat again,
But now the sky is darker and the first stars are visible.
The surface of the harbour reflects the light in soft ripples that travel outward and quietly stop.
You feel carried in that same gentle movement.
As your body becomes heavier and the mind quieter,
Imagine a gentle wave of relaxation moving from the crown of the head down to the toes.
Slow,
Warm,
Unhurried.
With every inch it moves,
Muscles release and the breath lengthens.
There is nothing you need to fix.
Any worry,
Any list,
Any small tension,
Allow them to dissolve into the water around the boat.
You can picture them as small leaves or notes placed on the water,
Floating away,
Becoming smaller and smaller until they are out of view.
If you notice the mind wandering,
Welcome the thought kindly and then guide attention back to the breath and the quiet harbour.
You are safe,
You are supported.
Now rest in this stillness.
Let the music and your breath be the only movement.
Allow the space to deepen.
Notice how the body feels heavier,
How the breath has become softer.
Allow yourself to rest here,
To drift in the heldness of this moment.
If you are using this practice to fall asleep,
You can simply allow the recording to end and continue resting.
If you are preparing to wake after this practice,
Begin to deepen the breath gently now.
Bring small movements to the fingers and toes.
Take a slow nourishing breath in and a long grounding out breath.
When you feel ready,
Bring the intention you set earlier to mind.
Quietly repeat it once.
Know that this stillness is available to you whenever you return.
Thank yourself for this time.
Very gently when you are ready,
Open the eyes or remain resting and drifting to sleep.
