Welcome.
Find a comfortable position,
Lying on your back,
Arms resting softly by your sides,
Palms turned upwards.
Allow your feet to relax.
If you like,
Place a cushion under your knees and a blanket over your body.
Make yourself deeply comfortable.
This is your time to rest,
Reset and come home to yourself.
Begin by bringing awareness to your natural rhythm of your breath.
Notice the gentle rise and fall of your belly.
The expansion and softening with each cycle.
Now we'll invite the breath to lengthen.
Breathe in slowly through your nose for a count of four.
Pause and exhale through your mouth for six.
Let's repeat.
Inhale two,
Three,
Four.
Pause.
Exhale two,
Three,
Four,
Five,
Six.
With each exhale,
Allow your body to soften just a little bit more.
Melting into the surface beneath you.
Each breath out releases effort.
Each breath in restores balance to your nervous system.
Now bring awareness to your heart space,
The soft center of your being.
From this place,
Invite in your Sangalpa,
Your heartfelt intention.
It could be something simple like,
I am safe.
I am calm and grounded.
I rest in trust.
Choose a phrase that feels most true for you today and repeat it silently three times within your heart.
As if planting a seed in fertile soil,
Trust that your subconscious mind will fully receive it.
Now we'll journey through the body,
Moving awareness slowly from place to place,
Inviting deep release and restoration.
Bring your attention to the right hand thumb,
Second finger,
Third,
Fourth,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
Elbow,
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Elbow,
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Elbow,
Elbow,
Elbow,
Elbow upper hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder the left side of the chest,
Bring awareness to the right foot,
Big toe,
Second,
Third,
Fourth,
Little toe,
The sole of the foot,
Heel,
Ankle right hip,
Now the left foot,
Big toe,
Second,
Third,
Little toe,
Heel,
Ankle knee,
Left hip,
Bring your awareness to the pelvis,
The lower belly,
The navel,
Chest,
Throat the space between your eyebrows,
Feel your whole body now,
The right side,
Left side,
Front,
Inside and outside as one integrated field of awareness,
Feel the gentle pulse of life moving through you,
Steady,
Calm and rhythmic your nervous system recalibrating,
Returning to a natural state of safety and ease return to your sankalpa once more,
Repeat it silently three times,
Feel it as true within you here and now rest in this stillness for a few more breaths,
Allowing gratitude to arise for the gift of rest and when you feel ready,
Begin to gently awaken your body,
Wiggling your fingers and toes circling your wrists and ankles,
Stretching your arms above your head,
Taking a deep breath in and when you are ready,
Opening your eyes,
Carry this sense of calm into the rest of your day,
Your practice is complete
