Let your body settle into a comfortable position.
Taking a slow breath in.
And exhaling softly.
One more time,
Breathing in calm.
Exhaling tension.
Allow your body to begin to arrive here.
Nothing to do.
Nowhere to go.
Just gently landing into this moment.
Into your body.
Feel the surface beneath you,
Holding you,
Supporting you.
Let yourself be held.
Bring your awareness to your breath.
Not changing it.
Just noticing.
The natural rhythm of inhale and exhale.
With each exhale,
Allow your body to soften a little more.
Unclenching.
Unholding.
Letting go.
Now we'll begin a gentle body scan.
Starting at the top of your head.
Softening the scalp.
Releasing any tension around the forehead.
Let the space between your eyebrows widen.
Soften your eyes.
Let them rest heavy in their sockets.
Unclench the jaw.
And let the tongue drop away from the roof of your mouth.
Soften your cheeks.
Your lips.
Your throat.
Let your neck be long and supported.
Bring your awareness to your shoulders let them drop heavy.
Melting down.
As if they're being carried for you.
Softening your arms.
Your elbows Let your hands rest.
Completely relaxed.
Feel into your chest.
Allow space around your heart.
No holding,
No bracing.
Just softness Let your breath move gently here.
Bring awareness to your belly.
Let it soften.
Expanding naturally as you breathe.
No need to hold it in.
Let it be soft Softening the lower back.
Your hips.
Let your pelvis be heavy Fully supported.
Relaxing your thighs.
Your knees your calves.
Let your legs sink down.
Softening your ankles.
Your feet.
Each toe.
Your whole body now,
Resting.
Take a moment to feel your entire body now.
Soft.
Heavy.
Supported.
Now imagine you are lying somewhere peaceful.
Perhaps by the ocean.
And you can hear the gentle rhythm of the waves.
Coming in and out.
Let your breath begin to follow this rhythm.
Breathing in like the tide coming in.
And exhaling.
Like the tide returning to the sea.
Nothing forced,
Just a soft,
Natural flow.
Each wave washing over you.
Carrying away the day.
Any thoughts?
Tension.
If your mind wanders,
That's okay.
Just softly guide it back.
To the rhythm of your breath.
And the sound of the waves.
Let yourself drift,
Floating between wakefulness and sleep.
Breathing in calm.
Exhaling tension With each exhale,
Allow your body to soften a little more.
Unclenching.
And holding.
Letting go.
Let the space between your eyebrows widen.
Soften your eyes.
Let them rest heavy in their sockets.
Unclench the jaw.
And let the tongue drop away from the roof of your mouth.
Soften your cheeks your lips.
Your throat.
Let your neck be long and supported.
Bring your awareness to your shoulders.
Let them drop.
Heavy.
Melting down.
As if they're being carried for you.
Softening your arms.
Your elbows Let your hands rest.
Completely relaxed.
Feel into your chest.
Allow space around your heart.
No holding,
No bracing.
Just softness Let your breath move gently here.
Bring awareness to your belly.
Let it soften.
Expanding naturally as you breathe.
No need to hold it in.
Let it be soft Softening the lower back.
Your hips let your pelvis be heavy Fully supported.
Relaxing your thighs.
Your knees your calves Let your legs sink down.
Softening your ankles your feet.
Each toe.
Your whole body now resting.
Feel the surface beneath you,
Holding you,
Supporting you.
Let yourself be held.
You are safe.
You are hell.
Letting go.
