Lie down on the floor,
On your back,
Close to a wall.
Take your legs up and let them rest against the wall.
Let your arms fall wherever they feel comfortable,
Palms up or down.
It really doesn't matter.
And take a moment to settle.
You don't need to achieve anything here.
There's nowhere to go.
Nothing to solve.
Just let the floor hold you.
Close your eyes.
Take a slow breath in through your nose.
And a long,
Easy breath out.
And again.
Breathing in.
And breathing out.
Just let the out breath be a little longer than the in breath.
And with every breath out,
Imagine you're putting something down.
The day.
The conversations.
The things you haven't finished.
The things you might need to do tomorrow.
You don't have to think about any of them right now.
So for the next few minutes,
They can wait.
Now just notice the weight of your body against the floor.
Your shoulders.
Your back.
Your hips.
Your legs resting up the wall.
You don't need to hold yourself up,
You're completely supported.
And take another slow breath in,
In through your nose.
And as you breathe out,
Make a humming sound.
Don't force it,
Just let the vibration gently move through your face,
Your throat,
Your chest.
So let's do that again,
Breathing slowly.
And then hum as you breathe out.
Feel the vibration.
Let it be soothing.
One more time,
A comfortable breath in and a long,
Quiet hum out.
And just letting the hum disappear into silence.
And returning to your natural breathing.
No need to control it.
Just breathe.
And the wall is holding your legs.
The floor is holding your body.
And your breath is carrying you nowhere.
You don't need to be productive.
You don't even need to relax,
Just let yourself be here.
If your thoughts appear.
That's okay,
You don't have to follow them.
Just let them pass by.
Gently come back to the feeling of your breath,
Just noticing your breath,
The weight of your body too.
And the quiet.
So again,
Another slow breath in.
And a nice hum out.
Let your whole body soften as you continue to hum your jaw,
Your shoulders,
Your stomach,
Your hands.
Stay here.
Just enjoying the rest,
Legs resting.
Body supported.
Mind quieting.
Nothing to do.
Nothing to fix.
Just noticing the breath.
And then the next.
And when you're ready,
Slowly bend your knees,
Bring your legs into your tummy away from the wall.
Roll gently onto your side.
And take your time just to get up slowly.
There's no rush.
Wishing you a wonderful day.
Namaste.
