Go ahead and lie down on your back.
You can place a cushion or pillow underneath your head.
If you feel the lower back is sensitive,
You can place firm cushions underneath your knees.
As you lie down on your back,
Exhale through your mouth a few times.
Allow the outer layer of your body to soften.
Let the skin of your body become heavy.
Let the muscles and the bones become heavy towards the ground.
Become aware of the state of your body today,
At this moment.
Notice any aches or pain that you hold.
Any spaciousness and lightness you experience inside of your body.
Allow the body to be as is,
Without changing or shifting.
Letting the body lie down on your back as it is.
Gently bring your awareness to your heart center.
Recognize what kind of emotions or feelings are resting inside of your body today.
You may be feeling happy.
You may be feeling disappointed or tired.
Whatever the emotions or feelings are resting inside of you,
Allow yourself to fully experience the emotions as is,
Without changing or shifting.
And when you're ready,
Keep your awareness on your heart,
Inside of your heart,
As we set an intention for the practice.
What is the intention of this rest today?
If you could pick a word or feeling,
Hold that in inside of your heart,
Inside of your body.
And if the intention doesn't arise inside of you,
That's okay as well.
Gently bring your awareness to your heels.
Allow the heels to become heavy.
Right heel heavy.
Left heel heavy.
Bring your awareness to your left toes.
Allow the toes to become soft.
Open your right toes.
Bring your awareness to your right ankle.
Let the right ankle be soft.
Let the left ankle be soft.
Gently bring your awareness up to your left calf.
Allow the left calf to be heavy.
Allow the right calf to be heavy.
Soften your right knee.
Soften your right thigh.
The back of the right thigh.
Inside of your right thigh.
Front of your right thigh.
Outside of your right thigh.
Let it be heavy completely.
Slowly bring your awareness to your left knee.
Allow the left knee to be heavy.
Allow the left thigh to be heavy.
Inside of your left thigh.
Front of your left thigh.
Back of your left thigh.
Outside of your left thigh.
Let it be heavy.
Let the entire lower part of your body be heavy.
Your right leg.
Your left leg.
Your left leg.
Your right leg.
Let it be heavy.
Gently bring your awareness to your pelvis.
Front of your pelvis.
Side of your pelvis.
Back of your pelvis.
Let your pelvis be soft.
And let it be heavy towards the ground.
Gently bring your awareness up to your low belly.
Up to your stomach.
And up to the front of your chest.
Breath breathing itself.
Notice the gentle rise and falls of your belly and your chest as you breathe in.
And let your entire front of the body be soft so that your breath can enter gently smoothly.
Slowly bring your awareness to your low back.
Mid back.
And your upper back.
Let the muscles on your spine be soft.
And let the entire back become heavy towards the ground.
Gently bring your awareness to your left shoulder.
Soften your left shoulder.
Soften your left elbow.
Soften your left wrist.
And palm of your left hand and fingers.
Let it be soft and heavy.
Gently bring your awareness to your right shoulder.
Let the right shoulder to become heavy.
Let your right elbow to become heavy.
Heavy right wrist.
Heavy right palm and fingers.
Let the entire right arm be soft and heavy.
Soften through the back of your neck and the front of your neck.
Soften the hinge of your jaw.
Part your lips.
Part your teeth.
Let the tongue rest towards the back of the mouth.
Soften your cheeks.
Let the eyelids drape over the eyes so gently.
Soften your forehead.
Soften the back of the head and the top of the head.
Now let the entire body be heavy and soft towards the ground.
Rest your body here in silence for just a minute or so.
Let the entire body be heavy and soft towards the ground.
Let the entire body be heavy and soft towards the ground.
You can stay here lying down on your back in resting pose if you wish to.
If you're ready to wake up,
Begin to deepen your breath.
Move your toes and fingers to wake up.
Bend your knees one at a time.
Place your feet onto the mat.
Roll over to your right or left.
Gently come out of the pose.
Thank yourself for creating the time to rest.
