Find a comfortable position lying on your back,
With your arms relaxed at your sides,
Palms facing up.
Allow your body to fully settle.
Feel the surface beneath you completely supporting you.
Let your eyes close gently.
There is nowhere to go,
Nothing to do.
Just rest here exactly as you are.
Now bring to your mind your heartfelt intention,
Something that resonates deeply with you.
It might be a simple phrase such as,
I am at peace.
I trust the flow of life.
Or I am whole.
This intention is already alive within you.
Silently repeat it to yourself.
Let it settle deep into your awareness.
Now bring to mind a place,
Real or imagined,
Where you feel completely at ease.
It could be a place from your past,
A peaceful sanctuary,
Or even just a simple feeling that's inside of you.
See this space in your mind's eye.
Notice the details,
The colors,
The sounds,
The textures.
Imagine a little deeper and see how it feels to be just here.
This is your inner resource,
A place of safety,
Stability,
And peace.
Know that you can return here at any time,
Whenever you need support,
Clarity,
Or rest.
Now,
Gently shift your awareness to your body.
Without needing to change anything,
Simply notice the sensations present in different areas of your body.
Bring your awareness to your right hand thumb,
Right hand second finger,
Third finger,
Fourth finger,
Pinky finger,
Palm of your right hand,
Back of your hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder.
Now to your left hand thumb,
Left hand second finger,
Third finger,
Fourth finger,
Pinky finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder.
Feel the right arm and the left arm and the hands at once resting effortlessly.
Now,
Shift your awareness to your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The sole of your right foot,
The top of your right foot,
Right foot ankle,
Shin,
Calf,
Knee,
Thigh,
Hip.
Now,
Shift your awareness to your left foot,
Big toe,
Second toe,
Third,
Fourth,
Pinky,
Sole of your left foot,
Top of your left foot,
Left foot ankle,
Shin,
Calf,
Knee,
Thigh,
Left hip.
Now both legs together resting deeply.
Now feel your pelvis,
Lower back,
Upper back,
Abdomen,
Chest,
Shoulders.
Feel from your neck down to your toes,
Complete relaxation,
Resting deeply,
The whole body from your neck to your toes.
Shift your awareness up towards your lower jaw,
Upper jaw,
The palate of your mouth,
The root of your tongue,
Left cheekbone,
Right cheekbone,
Left temple,
Right temple,
The center of your forehead,
The sides of your face,
The back of your head,
The top of your head.
So now your entire body resting deeply.
Now simply rest in being.
There is nothing to do,
Nothing to fix,
Just this moment exactly as it is.
Feel the vast openness and relaxation within you.
There is no separation,
No boundaries,
Just pure awareness and presence.
You are awareness itself in your whole body,
Whole,
Limitless and free.
Slowly begin to bring awareness back to your breath.
Feel the gentle rise and fall of your belly.
Begin to sense the space around you,
The weight of your body on the support.
Gently wiggle your fingers and toes,
Reawakening your body.
When you're ready,
Roll onto one side and slowly come back up to a seated position.
Take a moment to notice how you feel.
There is no rush,
Just simply rest in the sense of calm,
Allow it to integrate.
Silently affirm your intention once more,
Knowing that it already continues to unfold within you.
When you're ready,
Open your eyes,
Returning fully awake and refreshed.
Carrying this deep sense of stillness with you.
