I'd invite you to imagine that you're lying in a wide open field and the soft cool grass supports your body from beneath.
Around you wildflowers are gently swaying in the breeze.
The warm sunlight is pouring down,
Soft and golden.
And you can hear the birds singing somewhere in the distance and the quiet rustle of wind through the trees.
You feel the warmth of the sun on the top of your head.
Imagine that this warm light slowly beginning to melt through your entire body,
Softening,
Releasing,
Opening.
And as you feel the sun on the crown of your head,
Where you meet the sky,
Imagine tension just melting away.
Let your forehead soften.
Smooth out any lines of thought or concern.
And your eyebrows drift away from one another.
As the area around your eyes,
Those tiny muscles that work all day,
Relax and soften.
Your eyelids rest gently as the space behind your eyes is open and calm.
And your cheeks and your jaw,
Allow them to release.
Even if that means you need to make just a little bit of movement of them,
Wiggle your face.
Then invite your tongue to drop away from the roof of your mouth.
The back of your throat softens.
The neck and the base of your skull.
And as your awareness draws across your shoulders,
That place where so much weight is carried,
Allow them to drop a little closer to the ground.
They just fall away.
And your right arm,
Upper arm,
Elbow,
Forearm,
All the way down to the wrist.
Notice any sensation,
Maybe a vibration,
A warmth,
An ease.
Feel the palm of your right hand.
The back of your hand,
Each of your fingers as they gently curl in.
No effort needed.
Just softness.
The attention falls to your left arm.
The upper arm,
Elbow,
Forearm,
Right down to the wrist.
Sense the flow of energy all the way into your hand.
The palm,
The back of your hand,
Each of the fingers.
So soft.
No effort.
Guide your attention to your heart space,
The chest.
Feel the gentle rise and fall with each breath.
Notice the warmth here.
An expansion on the inhale.
And a softening on the exhale.
Sense the back of the heart,
The space between the shoulder blades.
The quiet space that supports you here.
Allow the back of your body to be heavy,
Supported by the earth beneath you.
And as the beautiful light continues down your body to the mid-torso,
The ribs,
Even the sides of your body.
The stomach,
The soft belly,
The center of your breath.
Notice the rise and fall in the abdomen.
Each exhale.
Releasing even more.
And the hips and the pelvis.
Your root,
The area that grounds you down.
The hips,
The glutes,
The pelvic floor.
All release.
All rest without effort.
And the right leg,
The thigh,
Knee,
Calf,
Right down to the ankle.
Feel the weight of the leg sinking down into the ground.
And your right foot.
Top of the foot.
Bottom of the foot.
Each of your toes relaxed and connected.
And your left leg,
Thigh,
Knee,
Calf,
Ankle.
Sense the steadiness beneath you.
Right down to the foot.
The top of your left foot.
The bottom.
And each of your toes relaxed and spacious.
And allow yourself to feel the whole body as one.
From the crown of your head to the tips of your toes.
From the front of your body right through to the back.
From the right to the left.
From the inside all the way out.
The entire body resting.
Heavy,
Yet light,
All at the same time.
You are held.
You are supported.
You are completely at ease.
And I'd like you to take a few breaths here.
And on your exhale,
I'd invite you to hum.
Breath in.
And a hum.
Hmm.
Once you breathe out.
Directly activating that vagus nerve.
Allowing the last little pieces or bits of tension to just release and soften away.
Take three of those together.
Inhale.
Breath in.
And I'm going to leave you here for just a few moments.
In the still.
And in the quiet.
Allow your body to be heavy,
Yet light.
Supported from below.
Here you are safe.
Here you are at ease.
You feel yourself drifting away.
That is okay.
And then I invite you to guide your attention once more to the breath.
And just notice its sense in the body.
Where do you feel it?
How do you feel it?
Without judgment.
Without a need to explain.
Just an awareness of its presence.
Of its support.
And invite yourself once more to return to that field if you've drifted away from it.
And allow your body to rest heavily.
And allow your body to rest gently.
With the soft cool grass supporting you.
And you once again hear the birds singing somewhere in the distance.
And the gentle rustle of the wind as it moves through the trees.
Pouring down on you.
Soft.
And golden.
And perhaps from this place.
Feeling a little softer.
A little calmer,
A little more connected.
And you notice more things about the space in which you lie.
The sound of a stream flowing gently nearby.
Or a small animal as it scurries around through the grass,
Through the leaves,
Beneath the leaves.
Beneath the tree.
In this space.
There is nothing to do.
Except simply be.
You don't have to be the breather.
Just allow yourself to be breathed.
From the top of your head.
To the tips of your toes.
From the front of your body.
To the back.
From the right.
And from the inside.
And find a nice full breath in.
And a gentle sigh.
Two more just like that.
Inhale.
Exhale.
Breath in.
In this moment.
You are safe.
And if you feel like you are exactly where you need to be.
Then I welcome you to sign off and drift away.
