To begin this practice of rest,
Find a comfortable position.
You may want to make some movements before settling in.
You may want to find props that can support your comfort.
Maybe a pillow,
It could be a blanket.
You could be lying down,
You could be sitting up.
Just work with where you are right now and find the most comfortable shape.
What shape could serve you right now?
Maybe a few more adjustments you could make just to find that little bit more ease.
There's no tension anywhere.
During this entire practice just let my words wash over you.
There is no effort needed to find the deeper state of rest.
Take some comfortable breaths but just observe your breath,
How it moves through you.
In and out,
Totally at ease,
No judgment,
No adjustments to your breath.
Just notice,
Feel your face soften,
Soften your forehead,
Close your eyes if it feels effortless.
Soften your cheeks,
Your jaw,
Soften your shoulders,
Settle your right upper arm,
Forearm,
Your palm,
Your right hand.
Settle your left upper arm,
Your forearm,
Your palm,
Your left hand.
Without moving,
Just through awareness,
Release all tension in your back.
Settle your hips,
Let go of all tension in your right upper thigh,
Your knee,
Your calf,
Your right foot.
Let go of all tension in your left upper thigh,
Your knee,
Your calf,
Your left foot.
Deeply settle.
Feel as though your entire body is heavy.
It's sinking into the earth.
Every part of your body,
There is an intense feeling of heaviness.
Now feel the whole body is weightless.
You're almost floating and all of your limbs are weightless.
Your whole body is really light.
Be aware of the space between your body and the surface it's on.
With awareness,
Create the space.
Feel really light.
Visualize the color blue.
See blue.
Now visualize the color orange.
See orange.
Now visualize purple.
See purple.
Now see yellow.
See and visualize the color yellow.
Follow the path that your mind was drawn to when you visualize those colors.
They may guide you towards sensations,
Feelings,
Stories,
Anything.
Just follow the path and any detour it might take.
When you feel ready,
See if you can return to your breath from wherever you've drifted.
Notice your breath.
It's all still very effortless.
Just notice going in and out effortless.
When you feel ready,
Return to where your body is.
Notice how it connects to the surface that you're on.
You might even want to take some very slow movements.
But just see how it feels,
What it feels like.
Maybe even want to open your eyes a little bit.
Maybe not fully,
Just partially.
Just see what it feels like to return to the room that you're in,
The space.
But test.
You can always return back to the effortless breath if you're not quite ready.
Take your time.
There's no rush.
Eventually find your way back into the room.
See and hear and smell your surroundings.
Still effortless.
Just notice.
Take your time.
This practice is now complete.
