Hey there.
It's late and you're awake.
And that's okay,
Maybe your thoughts feel a bit heavy and your body just isn't settling.
Whatever the reason is,
You are here now and that is enough.
This is a quiet space to be with yourself for a while.
We'll slow the breath and settle into the dark.
Just gentle awareness.
Just rest.
Let's begin.
Find yourself tucked in,
Lying comfortably,
And begin by letting out a big yawn.
We can do this one together.
Just let out a big yawn.
You can force it if you want.
That's a good one.
Once you've done that,
Let's take three deep breaths together.
So take a deep breath in.
Slowly exhale.
Slowly exhale.
And one more deep breath in.
Slowly exhale.
Now let's take a moment to notice how your body feels.
Notice how your muscles are.
Is there any tension?
Just experience the softness of your muscles and embrace this moment of peace and stillness.
Bring awareness to your forehead.
When you get a chance,
Relax your forehead.
Let it soften.
Now notice your jaw.
Relax your jaw.
Give it permission to loosen.
Feel the weight of your shoulders.
Even just a little.
And take note of your arms.
Relax the palms of both your hands and both sets of fingers.
Notice your chest.
How it feels.
How it functions.
And slowly relieve your chest of any tension by relaxing the muscles.
Notice your belly.
As it moves effortlessly with each breath.
Your belly relax.
Like warm wax softening.
Relax your bum.
Relax both your thighs.
Both your hamstrings.
Both your ankles.
And the soles of both your feet.
Relax both sets of toes.
Just run through your whole body.
And notice this overall sense of relaxation.
Like as if you are floating just above the mattress.
Notice the back of your head.
As it lies against the pillow.
Enjoy and embrace the softness of the pillow.
And enjoy the stillness of this very delicate.
And again relax your entire body.
Take another deep breath in through the nose.
Relax even further as you breathe out.
Next up,
Notice the rhythm of your breath.
Let it move through you like a tide.
Give up all control.
And just notice it.
And if you're having thoughts that's okay.
It's all part of how your mind works.
Just notice the thoughts and go back to your breath.
Notice how deep each breath is.
Can you feel the air brush through your nostrils as you inhale and exhale?
Is there any sound accompanied by your breath?
Again,
If thoughts occur,
Take note of the thoughts.
You may witness the thoughts from afar.
And when you're ready,
Gently.
Notice the rhythmic pattern of your breath.
Do you breathe in circular motions or up and down?
Just observe the breath in this way.
Have any muscles unconsciously tensed up?
Notice where the tension lies and take a moment to relax those muscles.
Relax your whole body,
Including your jaw.
Notice the stillness.
You're still awake.
You may let out another you and then relax your muscles again.
Take another deep breath in as deep as you can.
And slowly exhale.
Exhale.
Letting off some more weight.
Feeling lighter,
Almost like you're about to float.
Not a worry in the world.
Just you in the moment,
Riding this beautiful and tranquil wave of peace,
Calmness and serenity.
You feel so relaxed.
With each exhale,
You feel a little calmer now,
Sending you deeper into a place of relaxation.
As you're here in this peaceful moment,
Feeling presence and calm and dozing off.
I'd like you to imagine yourself now,
Being in a very safe and cozy place.
It could be a cabin that is warm and comfy.
Soft blankets,
Low firelight.
You could even include the distant sound of rain on the roof.
Could even be a perfect sunny day.
You're lying directly underneath your umbrella,
Enjoying the fresh air.
And tranquil sounds of the ocean.
As you're lying there,
Everything is still.
The sounds send you into a greater place of relaxation.
And you feel completely yourself at ease in nature,
Sinking deeper into the soft surface beneath you.
As you descend further into a place of relaxation.
You feel safe,
Not a worry in the world,
There's nothing else you need to do,
Just rest here.
