Beginning by finding yourself in your most comfortable position,
Either sitting or lying down.
And then either gently closing down your eyes or finding a soft steady gaze at a point in front.
Beginning to draw your awareness inwards.
Knowing that for the next little while this is your time now to take care of yourself.
To remind yourself and your nervous system that you're safe.
That you can rest.
And then that you have permission to completely relax.
And then in your own time beginning to take a few long,
Full,
Deep breaths.
Right the way down into your belly.
Allowing each cycle of breath to really ground you here in the present moment.
Creating space to welcome in a sense of safety in this moment of stillness.
And with each exhalation that follows,
Allowing yourself to sink a little bit deeper down into the embrace of the surfaces beneath you.
Beginning to untangle all of the knots within.
Giving yourself permission to really lean into this moment of rest and relaxation.
Knowing that you're safe and supported.
All you have to do for the next little while is simply relax and let go.
When you're ready,
Gently guiding your awareness to the top of your head.
Releasing any tension or tightness through your scalp.
Smoothing away any creases through your brow.
And softening through all of the little muscles around your eyes.
Releasing through your cheeks,
Lips and your jaw.
Your whole face and head soft and relaxed.
Allowing this same energy of softening and letting go to make its way down through the back of your neck.
The sides of your neck.
Your throat.
Across the tops of your shoulders.
And making its way down through your upper arms.
Elbows.
Forearms.
Wrists.
The palms of your hands.
The backs of your hands.
Releasing through your fingers and thumbs.
And then feeling into your torso now.
Letting go of any tension or tightness through your chest.
Your heart space.
Through your solar plexus.
And your belly.
All the way down the length of your spine.
Softening through all of the muscles between your shoulder blades.
Down the length of your back.
And feeling this same energy of rest and relaxation.
Making its way down through your hips.
Your pelvis.
All the way down through your thighs.
Knees.
Shins.
Ankles.
Feet.
Releasing through all 10 toes.
Your whole body now.
Heavy and relaxed.
Soft and open.
Feeling the sensation of rest and relaxation soaking into your skin.
Permeating throughout all of the cells.
All of the muscles.
All of the fibers of your being.
Your entire body filled with a sense of deep rest and relaxation.
Allowing your mind and your body to receive this rest.
Knowing that you're safe here in this moment to completely let go.
And for the final few moments of this practice,
Allow yourself to really lean into the heaviness of your body.
Knowing that you can return to this practice anytime you need.
And when you feel ready,
Slowly beginning to draw your breath in a little bit deeper once again.
Beginning to move,
Wriggle and stretch throughout your arms and your legs.
And taking these next few moments to gently make your way out of this practice slowly and mindfully.
Returning to a more alert and awake state.
Feeling rested and refreshed as you draw this practice to a close.
