Welcome.
Let's take a moment to arrive in this space.
Allowing yourself to settle.
Making sure that you are comfortable here.
Comfortable to go deeper and deeper into relaxation.
As you are adjusting your space,
Your blanket,
Pillow.
Can you make yourself just a little bit more comfortable?
And then give yourself permission to truly pause.
Doesn't matter what's going on in the mind,
What happened before.
Here and now decide that this is my space,
This is my time.
Arriving into this moment gently.
With an open heart.
Feeling the support beneath your body.
Starting to feel the support beneath your body.
Maybe you are already lying down.
Feeling the surface underneath you.
Just letting the ground,
The earth to hold you here.
Allowing the outer world to soften into the background.
There's always some background noise but here and now you're just focusing on your rest.
You're beginning to turn inwards.
And before you fully welcome stillness,
Maybe there's any parts of your body that wish to move,
To stretch,
To shake off.
Feel free to do so.
And then just welcoming more and more stillness.
Welcoming stillness into your being.
Welcoming more stillness into your whole body.
Into every part of your body.
Inviting a sense of ease and spaciousness into your breath.
And just remember,
There's no need to force relaxation or stillness.
The moment you stop trying,
Your practice begins.
Just taking a moment to feel held and supported through your breath.
Can you guide the breath a little bit deeper without forcing?
And you recognize that precious gift of life that you can feel through your breath.
Just releasing any efforts now.
Softening any effort of the day.
Gently withdrawing from doing,
Forcing and thinking.
Into the space of simply being.
As your attention goes deeper and deeper inwards.
Allowing the nervous system to begin unwinding.
To slowly move into that rest and digest state.
And here and now just trusting.
Trusting that your body knows how to rest.
With each exhale softening a little bit more.
Perhaps noticing more softening through the whole back of your body.
And then through the front Here and now you are supported.
And we're going to connect now with our intention for this practice,
The sankalpa.
That heartfelt intention to guide your practice.
You can connect with your own sankalpa that you're carrying or with our intention here.
I am deserving of deep healing rest.
I am deserving of deep healing rest.
Just repeat it three times quietly in your mind.
Beautiful and we're going to move our awareness now through different body parts.
Treat it like a nervous system massage.
Softening and soothing each part of your awareness.
Allowing sensations to come and go starting with your right thumb.
Feel your thumb,
Your index finger,
Middle finger,
Ring finger and the pinky finger.
Relax the whole hand,
The inner palm.
The top of the palm.
Resting your right wrist.
The forearm,
The elbow.
The upper arm.
The right shoulder.
Than your left thumb.
Left index finger.
Middle finger.
The ring finger.
And the pinky finger.
Relaxing the whole palm.
From the inside and the outside.
Your left wrist.
The forearm.
The elbow.
The space inside your elbow.
The upper arm.
Left shoulder.
Just effortlessly melting down.
Now the right side of your chest.
The space inside the chest.
The right rib cage.
The waste.
Down to your right hip.
Extend your left side of the chest.
The left side of the ribcage.
The waist.
And your left hip.
Feeling now your right toes,
The big toe,
Second toe,
FAH The fourth one and the little one.
The sole of your right foot.
The top of your foot.
The encore.
The space inside your ankle.
The right calm.
Shinbone.
Right knee.
The space inside the knee.
The right side.
The back and the top of the thigh.
Your left toes.
The big toe.
Second toe.
Fast.
Fall.
And the little one.
Soul of your left foot.
The heel.
The top of the foot.
The left ankle.
Space inside the ankle.
The calves.
Shinbone.
The left knee.
Inside your knee.
The left thigh.
Underneath and the top.
Back to your left hip.
Noticing your facial muscles.
Soften through your eyes.
Feel the space of your right eye.
And behind the eye.
The left eye.
And behind it.
Your nostrils.
The space inside the nose.
The right and left sides of the nose.
Your mouth.
Upper and lower lips.
Your tongue.
The cheekbones.
The right side of your jaw.
And the left side of your jaw.
Your whole jaw relaxing.
Softening the space inside your head.
Keeping it open.
Spacious.
Without any effort.
Than the back of your head.
Support it.
The back of your neck.
Feeling your shoulder blades melting down to the earth.
The muscles supporting your spine.
Vertebrae by vertebrae.
Relaxing.
Surrounding.
Notice letting the gravity do the work.
As you are resting in this quiet presence.
Now feeling your whole right arm.
And the whole left arm.
The whole right leg.
And the left leg.
The whole torso.
The whole face.
Feeling now the whole front of your body.
And the whole back of your body.
Now the whole body is just resting.
Awareness expanding and softening.
You are held in a field of deep rest.
Letting go of any left and unnecessary holding.
All your muscles relax.
Releasing layer by layer.
Your nervous system is safe here.
Continue to soften through your breath.
Can you shift your attention now only to your breath?
Noticing a gentle rising of the belly and chest.
And then falling,
Releasing Can you keep your attention there?
Around your belly.
For the next 11 breaths.
Inhale on 11.
Inhale and exhale.
Inhale for 10.
And exhale for 10.
Keep going like that till one.
Beautiful and just noticing now how much space you have created through this breath.
Remaining relaxed and aware.
Just held in the space,
Held in the stillness.
Held by the earth.
Drifting deeper and deeper in the water.
There's nothing left to hold.
It's like you are floating in the spacious ease.
Bathed in a deep rest.
Your nervous system is totally safe in here.
Your nervous system is resting in the stillness,
In wholeness.
Settling deeper and deeper into calm.
Immersed in rest.
You deserve of this rest.
Not by all the things that you are doing but simply just by being yourself.
You deserve to rest,
To be held in peace.
You deserve to be nourished.
And to calm from within.
Your body.
Totally themselves.
Let this energy of softening and soothing flow through your whole body.
You are one with peace The energy of healing is flowing through you freely reaching any parts of your body.
That you need that healing touch.
And with this rest You are returning to balance.
Your whole body is returning to balance and harmony.
Absorbing the stillness.
As you go deeper and deeper into the state of presence.
Soft Spacious and quiet.
Keep resting here for as long as you need.
Thank you so much for taking this time for yourself.
To do something amazing for your nervous system.
Thank you for being here.
Namaste
