Let's start by settling into a comfortable position lying down.
Let your arms rest alongside your body,
Palms facing up,
And let your feet fall apart naturally.
Gently close your eyes and allow yourself to arrive in this moment.
There's no rush,
Nothing to worry about,
Nothing to do.
Just take a slow steady breath in through your nose and out through your mouth.
Again,
Inhaling slowly,
Arriving,
And exhaling slowly,
Signaling to your body that your day is over and it's safe to let go.
There's nothing you need to do right now,
Nowhere you need to be.
Your only task is to rest.
Start to notice the natural rhythm of your breath.
You don't need to change it,
Just simply observe how it feels as the air moves in and out of your body.
As you breathe,
Feel the surface beneath you supporting your weight completely.
You are fully supported,
You don't have to carry any weight.
The ground,
The bed,
The floor,
Wherever you are,
Is holding you effortlessly.
With your next exhale,
Allow yourself to fully let go.
Allow your weight to be held by the surface beneath you.
We're now going to move through the body slowly,
Inviting your attention to each area and allowing it to soften and release.
If your attention drifts,
If thoughts come up,
That's okay,
Just relax.
Return to the sound of my voice.
Bring your awareness to the top of your head.
Feel your scalp soften.
Allow your forehead to smooth.
Let go of any tension behind your eyes or the space between your eyebrows.
Unclench your jaw.
Allow the tongue to rest heavy in the mouth.
Notice your ears,
Your chin,
And move your awareness down through your neck and your throat,
Releasing any tightness that you hold there.
With your next exhale,
Allow your shoulders to melt away from your ears.
Heavy and relaxed.
Now bring your attention to your right arm,
Starting at your shoulder,
Your upper arm,
Your elbow,
Your forearm,
Your wrist,
The palm of your hand,
And your fingers.
Let that entire arm feel warm,
Relaxed,
And at ease.
Come back up to your left shoulder and repeat the same thing.
Bring your attention to the left upper arm,
The left elbow,
The left forearm,
The left wrist,
The palm of your left hand,
And the fingers on your left hand.
Let your left arm feel warm and relaxed.
Now both of your arms are resting.
Bring awareness to your chest,
And notice how it rises and falls with each breath.
Move down to your upper back,
And then your lower back,
And allow the muscles along your spine to soften.
Feel your belly rise and fall,
And release any hold or tension.
Bring awareness to your hips and pelvis,
And let them sink,
Heavy and grounded.
Move to your right leg,
The thigh,
The right knee,
The right calf,
The right ankle,
The right foot,
And your right toes.
Completely relaxed.
Same thing on your left leg.
The left thigh,
The left knee,
The left calf,
The left ankle,
The left foot,
The left toes,
The entire left leg,
And the entire right leg.
Noticing the same sense of warmth and release.
Both of your legs are heavy,
Supported,
And still.
Your entire body is now resting,
Relaxed from head to toe.
And if you notice that there's any tension,
Any weight in any specific area,
Send your focus there,
And with each exhale,
Allow yourself to release.
Notice the natural rhythm of your breath now.
Notice the space between each breath.
The pause after each exhale,
And after each inhale.
Your body and mind are shifting into restoration.
There's nothing left to accomplish today.
Anything unfinished can wait.
And your body knows exactly how to rest.
So let it.
Notice again the weight of your body on the surface beneath you,
And how supported you really are.
Now imagine yourself floating in a calm,
Dark space,
Like drifting in warm water.
Resting.
No effort required.
Take a second to zoom out and visualize yourself,
Like an observer looking in.
And you're just floating.
With no effort.
With complete ease.
Nothing needs your attention.
Each breath gently carries you deeper into a state of rest.
Continue floating in your calm,
Dark space for as long as you need to.
Good night.
