Good evening.
Find your way lying down onto your back.
If you have a bolster or a blanket,
A pillow,
Place it up underneath of your knees to support your low back.
Bring your arms down by your sides,
Diagonal your armpits,
Palms face down.
Open your legs a little bit wider than your hips,
Heels in,
Toes out.
Let's take three breaths together.
Inhale through your nose.
Exhale through your mouth.
Inhale through your nose.
Exhale through your mouth.
One more inhale.
Exhale.
Exhale.
Return back to your natural breath.
Close your mouth,
Relax your tongue,
And breathe in and out of your nose.
Soften your forehead,
Cheekbones,
And jaw.
Let your arms and your legs become heavy.
Shift your awareness into your heart.
And as you breathe into your heart,
Bring your mind's awareness to three things in your life that you feel grateful for.
Three things that happened today that you're grateful for.
Feel in your body,
Within yourselves,
Appreciation and gratitude as your mind reflects on these three things that are personal to you.
Soften your mind.
And as you breathe into your heart,
Bring your mind's awareness to three things in your life that you feel grateful for.
Soften your mind.
And as you breathe into your heart,
Bring your mind's awareness to three things in your life that you feel grateful for.
And then begin to shift your awareness to your forehead,
Cheekbones,
And jaw.
Let your face relax,
Your tongue relax.
The back of your head softens.
Right shoulder,
Elbow,
Wrist.
Your entire right arm relaxes.
Left shoulder,
Elbow,
Wrist.
Left palm.
The entire left arm relaxes.
Let your chest and your belly soften.
Your upper back and lower back melts into the ground.
Let your entire upper body soften a little bit more.
Right hip,
Knee,
Ankle,
Sole of your right foot.
The entire right leg relaxes.
Left hip,
Knee,
Ankle,
Sole of your left foot.
The entire left leg relaxes.
From the hips down through the legs and out through the toes,
The entire lower half of your body softens.
The right side of your body becoming even more relaxed.
The left side of your body equaling to the right.
The front of your body,
The back of your body,
Your entire body relaxes even more.
You let go of all control of your physical body.
Becoming weightless,
You are so relaxed.
As you let go of any control of your body,
There's no separation between your body and the earth.
It becomes one as you observe your breath.
Like ocean waves,
Inhale the breath.
And exhale,
Release the breath back out to the sea.
Each thought that you notice,
Offer it to the ocean,
The waves of consciousness as you simply observe your breath.
Start to feel the heaviness of your body.
Like even if you tried to move the limbs,
You couldn't.
Because you're so connected to the earth.
All that is now is breath and energy.
Your body is so relaxed.
You couldn't move if you tried.
There's nothing to do,
Nowhere to be,
But with the breath.
The prana,
The life force that flows through you.
Simply observe your inhale and your exhale.
Like ocean waves coming up onto the shore and releasing back out to the sea.
Stay here,
Heavy,
One with the earth that supports you as you watch your breath.
Simply be here as a witness of your breath,
Of your life,
Just watching.
May you have a beautiful,
Restful sleep.
Namaste.
