Welcome to this space of rest.
Let your body soften into the ground beneath you.
Feel the surface support and hold you.
Take a slow breath in through the nose and a long gentle breath out through the mouth.
With each exhale allow the day to fall away.
Taking the time to simply be here.
Notice the natural rhythm of your breathing.
There's no need to change it,
Only to listen.
With every breath the body grows heavier,
Quieter.
Feel the contact points,
Heels,
Back of the legs.
Shoulders,
Head.
Let these points root you down.
The body's supported.
The mind quietens.
If the mind drifts,
Return to the feeling of breath moving in and out.
Now bring gentle attention through the body.
Start with the right hand thumb,
Index finger,
Middle.
Ring,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Awareness moves to the left hand thumb.
Index finger,
Middle,
Ring,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Both arms heavy and at rest.
Move attention to the top of the head.
The face softens.
Jaw unclenched.
Tongue relaxed.
Eyes resting in their sockets.
Feel the neck.
The collarbones.
The chest rising and falling with the breath.
Bringing awareness to the belly.
The gentle movement with the breath.
With each inhale and exhale.
Coming down to the right leg.
Thigh.
Knee.
Calf.
Ankle.
Foot.
And the left leg.
Thigh.
Knee.
Ankle.
Foot.
Whole body resting.
And your whole body breathing.
Notice the heaviness of your body against the earth.
The lightness of the breath moving through it.
Heavy and light.
Still and moving.
Both exist together.
Letting this awareness anchor you in balance.
Now bring a simple intention to mind.
A short phrase from the heart.
Maybe I am calm.
I am safe.
I am supported.
Whichever intention you choose.
Repeat it silently three times.
Feel the words landing in the body.
As if they are already true.
Begin to deepen the breath.
Opening up space on the inhale.
Feel energy returning to the feet.
The fingers and the toes.
Gently move the wrists.
The ankles.
If it feels good,
Stretch the arms overhead.
Take one full breath in.
And exhale through the mouth.
Rest for a moment in the stillness that follows.
And when you are ready,
Slowly open up the eyes.
Carry this sense of calm and grounded presence into the rest of your day.
