Go ahead and lay down on your back.
If you'd like a small pillow under the back of your knees or a little towel to cover your eyes,
Grab whatever you need to be comfortable for the next little while.
And as you allow yourself to dissolve into stillness,
Start to become aware of the entire back of your body,
Feeling a sensation of heaviness and grounding as the whole back of your body drops deeper down into the floor beneath you.
Now observe the front of your body,
Feeling ease and lightness washing across the entire front of your body.
Shift your awareness now over to the right side of your body,
Observing a heaviness in the back of your right hand,
Forearm,
Upper arm,
Shoulder,
Right side waist,
Hip,
Upper leg,
Lower leg,
Back of the right heel.
The entire right side of your body is sinking deeper and deeper into the floor beneath you.
Now become aware of the left side of your body,
A heaviness in the back of your left hand,
Forearm,
Upper arm,
Shoulder,
Left side waist,
Hip,
Upper leg,
Lower leg,
Back of your left heel.
And now simultaneously feeling the heaviness in the back of both sides of your body,
A weightedness in the back of both heels,
Hips,
Shoulders,
And the back of your head,
Sinking,
Dropping,
Letting go.
Allow your breath to guide you through this sensation of stillness and heaviness in the entire back side of your body.
Now let's observe the lightness across the front of your body,
Starting with the face.
Feel a softening across your brow and your third eye,
A lightness in the cheekbones and the jaw.
Soften across the throat,
The collarbones,
The chest and heart chakra,
The upper stomach,
Solar plexus,
The low belly,
Sacral chakra,
Front of your hips,
Root chakra,
Into the front of the legs,
Softening across the feet,
Into the upper arms and forearms.
Feel the lightness in the palms of your hands.
And as you continue to breathe naturally and slowly,
Feel the inhale bringing lightness across the entire front of your body.
Observe how the exhale brings even more heaviness into the back of your body.
Inhaling lightness in the front,
Exhaling heaviness in the back.
Inhale lightness,
Exhale heaviness.
Now for a moment,
Just observe your entire body taking up this space so deeply relaxed and at ease as you continue to breathe naturally,
Organically,
Really present with whatever's happening in your body as you allow this time and space to release and to relax.
And if you'd like to stay here longer,
You're welcome to.
If you're ready to move back into your day,
Take really slow,
Gentle movements as you bring yourself back into the present.
Continue with whatever stretch feels good as you gently make your way through one side of your body and come to a seat for a few breaths,
Maintaining this peaceful presence that you cultivated through this practice.
