Find a quiet,
Safe place to lie down,
Or even sit in any comfortable position.
Let your arms rest at your sides,
Let your eyes close gently.
There is nothing you have to do right now.
Just listen,
Just breathe.
Take a deep,
Slow breath in through the nose,
And exhale through the mouth.
Let it go.
Again,
Feel the support beneath you.
You don't have to hold yourself up right now,
Let the earth hold you.
Gently bring your attention to the points in your body where it makes contact with the ground.
Notice your heels,
Your calves,
Your hips,
Your shoulders,
The back of your head.
You are here,
You are safe,
You are held.
Let this be a space where it's okay to rest,
It's okay to feel nothing,
It's okay to feel heavy,
Whatever you feel,
It's allowed.
You may wish to set an intention,
Not a goal,
Not a demand,
Just a quiet whisper to yourself.
Something like,
May I feel even a little lighter.
I am here,
That's enough.
I choose to stay for this breath.
Let your intention be simple,
Let it be kind.
Repeat it softly,
Three times.
Now we'll move awareness gently through the body.
You don't need to move,
Just notice each part as I say it.
Start with your right hand thumb.
Index finger.
Ring finger.
Little finger.
Back of the hand.
Wrist.
Forearm.
Shoulder.
Right side of the chest.
Waist.
Thigh.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Move to the left side.
Left hand thumb.
Index finger.
Middle finger.
Forearm.
Left chest.
Wrist.
Waist.
Thigh.
Shin.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second.
Fourth.
Little toe.
Bring your awareness to the back of the body.
Back of the head.
Shoulders.
Spine.
Hips.
Backs of the legs.
Heels.
Forehead.
Jaw.
Throat.
Chest.
Feel your entire body as one whole field of sensation.
Whole body breathing.
Whole body resting.
Shift your attention to the breath.
There is no need to change it.
Just notice.
Feel the inhale and the exhale.
Let each breath say,
I am here.
Place your hand on your chest or your belly if that helps.
Let the breath be an anchor.
A quiet rhythm.
A reminder,
You're still here.
If you lose track,
Gently return.
Inhale,
I am here.
I'm still here.
Now imagine a place that feels safe.
It doesn't have to be real.
It might be a room.
A field.
A forest.
The arms of someone who cares.
Anywhere you feel safe.
Calm.
Held.
A moment to build it in your mind.
Notice the colors.
The sounds.
There's nothing to fix here.
Nothing to fear.
You are safe here.
You can rest here.
Let this place remind you.
Somewhere inside of you,
Peace is still possible.
Even when the storm feels endless,
There is still an untouched place within you that remembers the light.
Return now to the whisper you gave yourself at the beginning.
Repeat your intention again with gentleness.
You can remain here as long as you like.
If sleep comes,
Let it.
If sleep comes,
Let it.
