Hey there,
I am Carly.
There is nothing you need to achieve here,
Nothing you need to fix,
And nothing expected of you.
For these next few moments,
Your only role is to listen.
If it feels safe to do so,
Allow your eyes to gently shut down now or lower your gaze if that feels right for you today.
There is no right way to be here.
Take a moment to settle into the position you've chosen,
Whether that's lying on your back or resting on your side.
And make any final adjustments before becoming still.
Allowing your weight to be received by the surface beneath you,
The floor,
The bed or the chair.
Gravity is already doing the work.
There is nothing you need to hold up.
Nothing you need to carry.
Simply allowing your weight to settle a little more into the space beneath you.
Feeling supported from below.
Contained by the space around you,
Exactly as you are.
We'll begin with three breath rounds.
Breathe in through your nose,
Two pulls and pause at the top before releasing and letting go out through your mouth and sighing,
Discharging and letting your breath go.
Like this.
Be as audible as you feel comfortable with.
And again.
Feeling your belly,
Feeling your lungs on the inhale.
And releasing,
Letting everything go.
Allow the breath to return to its own natural rhythm now.
Nothing to change.
Breathing continues by itself.
Your awareness follows my voice now as we move around the body on a rotation of body parts.
Beginning at the center of your forehead.
The space between your eyebrows.
Both temples.
The muscles around the eyes,
Allowing them to release their effort.
The Eyelid sensing the natural weight of your eyelids.
The bridge of the nose.
The nostrils.
The lip.
The tongue resting inside the mouth.
The jaw.
Maybe unclenching even by the smallest amount.
The whole face.
The ears,
Listening.
The back of the head.
The crown of the head.
The fate.
Both shoulders.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Palm.
THUMB first finger.
Second.
That.
4 little finger.
The tips of every finger.
Maybe sensing where your own energy quietly gathers at the skin,
At each ring tip.
Palm.
This.
Four more.
Elbow Upper arm.
Shoulder.
Base of the throat.
Left shoulder.
Upper arm.
Elbow 4-1 With.
Palm.
Thumb.
First finger.
Second.
Bad.
4 Little finger.
The tips of every finger.
The quiet edge where your body meets the air.
Base of the throat.
Center of the chest.
Heart space.
Ribcage.
Upper abs.
Navel.
Lower abdomen.
Pelvis.
Right here.
THIGH Me.
Lower leg.
Anchor.
Heal.
The sole of the right foot.
Top of the foot.
Big time.
Second.
Bleh.
4.
Little toe.
The tips of every day.
Your own energy meeting the world right there at the edge of the skin.
Left him.
Aye.
Me.
Love and lag.
Ankle.
Heal.
The soul of the left foot.
Top of the foot.
Big toe.
Second.
Ugh.
Little Ty.
The tips of every toe.
The whole white flag.
The whole left leg.
Both legs together.
Both arms together.
The front body.
The back body.
The whole body resting.
Support it.
Held by gravity.
Breathing continues without needing your help.
The body breathing itself.
Your body already knows this rhythm.
Allow yourself to accompany it in awareness.
Following one breath.
When the neck.
And the neck.
Again and again.
As though each exhalation creates a little more space.
A little more steadiness.
And maybe in this space,
You might imagine a place,
Real,
Remembered,
Or imagined.
Somewhere that feels steady.
A place where your body doesn't need to remain alert.
Nothing expected of you there nothing to prove.
Nothing to earn.
It could be indoors.
In your room.
Or outdoors.
It may be light or there may be shade.
The temperature,
It feels comfortable.
The ground beneath you feels dependable.
You know where you are.
You know what is in front of you.
Beside you.
And behind you.
And it feels safe.
There is enough space here.
Enough air.
Enough time.
Perhaps there were sounds.
The movement of leaves.
Music.
The sound of water.
Or perhaps it's just a feeling tone.
And energy.
Of safety.
And belonging.
Or maybe it is simply quiet.
Remaining here for a few moments.
Allowing your body to become familiar with this place.
Not creating it.
Simply spending time here.
If your mind wanders.
Returning again to this steady place.
A place that belongs only to you.
That you can visit whenever you choose.
Is within you.
And belongs entirely to you.
Before we begin to bring this practice towards a close.
If you'd prefer to remain here and continue resting.
You may like to remove your headphones.
Allowing yourself to stay exactly where you are.
For as long as your body needs.
Or if you're ready to return with me,
Gradually becoming aware of your breathing again.
Feeling the support beneath you.
The shape of your body.
The pull of gravity.
And the air against your skin.
Sounds within the room.
And sounds beyond.
Before allowing your eyes to reopen.
If it feels comfortable,
Resting one hand over your heart.
And the other over your belly.
Feeling the comfort of your own hands.
Take one final breath together.
Each slower exhalation offers the nervous system another opportunity to recognize that,
In this moment,
There is no immediate danger to respond to.
Little by little,
The body learns.
The nervous system learns.
And with repetition,
These moments of steadiness become easier to return to.
Bringing gentle movement back into the fingers now.
And perhaps rubbing the palms together,
Creating a little warmth between your hands.
And when they feel ready.
Cupping the hands over closed eyes.
Allowing the warmth,
The darkness and the gentle weight of your own hands to be received for a few quiet moments,
To acknowledge the courage it takes to meet yourself in this way.
To pause.
To listen.
To return to your body just as it is today.
Each time you return to the practice,
You are offering your body a new experience.
One of safety,
Of rest,
Of being allowed to soften,
Even if only by a fraction each time.
There is nothing you need to force.
Nothing you need to push away or rush.
These shifts,
They happen gradually in their own time.
And perhaps just for today,
You allow yourself to carry a small sense of this with you.
A reminder that moments of ease are possible and that you are learning gently how to come back to yourself.
Allowing the eyes to gently reopen now.
As you continue into the rest of your day,
May you carry with you the memory of steadiness.
And that those moments matter.
Thank you for allowing me to share this practice with you today.
Until the next time.
Take great care of yourself.
Calling.
