Allowing yourself to settle wherever you are right now Sitting or laying Taking a nice deep breath And arriving into this moment Settling like the glitter in a glitter globe Coming to rest in now Becoming aware of your body Your breath The sounds around you And as you become aware of this moment So you can let go of whatever has come before And whatever may come next Finding your breath Allowing your awareness to focus in on your breath Perhaps noticing the temperature of the air as it comes in through your nose Through your throat and into your torso Following your breath in and out of your body With no need or desire to change the pattern of your breath Just to notice it To notice the breath in The expansion The breath out And the invitation to soften This constant reminder with every breath To come back to you To fall back into you This deeper more knowing part of you That perhaps has temporarily got caught In the storm outside of you The storm of thoughts or emotions or sensations And temporarily you have forgotten your peace And so this then is an invitation to come back To draw your awareness back into the part of you that is safe and loved and matters That resides deep within you all of the time A ripple-less lake And so as you follow your breath in and out Allow your breath to guide you home To the peace within To the softness that is you And as you breathe in now Allowing your belly and your chest to expand Holding your breath Just for a moment when your breath is full And then breathing out through your nose As slowly and softly as possible Allowing the air to melt out of you Breathing in deeply again Holding the breath at the top Just for a second or two And then surrendering into that invitation To soften as you breathe out Dissolving back into you Going deeper and deeper into the softness Into the dark Into the space that is within And then as you continue to breathe in whatever pattern Just resting within this space within you Allowing your nervous system to come back into balance Your mind to calm Your body to release its tension You may notice that it is easier to breathe Easier to pause Easier to just be And so in this moment let us take a gentle meander around your body With the invitation to relax and let go of any tension Any tightness,
Any heaviness wherever it's hiding in your body Or wherever it's making itself acutely known Taking your attention down to your right foot Relaxing all of the toes on your right foot Relaxing the sole of your foot,
The top of your foot and your heel Relaxing your ankle,
Your shins,
Your calf Your knee and the space behind it Relaxing your thigh,
Your bottom,
Your hip Relaxing the whole of your right leg Relaxing the whole of your right leg Then bringing your awareness to your left foot Relaxing all of the toes on your left foot Relaxing all of the toes on your left foot Relaxing the sole of your foot and the top of your foot Your heel,
Your ankle,
Your shin,
Your calf,
Your knee and the space behind it Relaxing your whole thigh,
Your bottom and your hip Relaxing all of your left leg Relaxing all of your left leg And then relaxing your right leg Relaxing your left leg and then your right leg And then both of your legs Relaxing both of your legs Bringing your awareness now to your right hand Relaxing your thumb and each of your fingers Relaxing the palm of your hand and the back of your hand Relaxing your wrist,
Your forearm,
Your elbow,
Your upper arm and your shoulder Relaxing the whole of your right arm Relaxing the whole of your right arm Bringing your awareness now to your left hand Relaxing your thumb and all of your fingers on your left hand Relaxing the palm of your hand and the back of your hand Your wrist,
Your forearm,
Your elbow,
Your upper arm and your shoulder Relaxing the whole of your left arm Relaxing the whole of your left arm Relaxing your left arm and your right arm Relaxing both of your arms Relaxing both of your arms and both of your legs Bring your awareness back to your hips Relax your hips and your pelvic region Your belly,
Your solar plexus,
Your ribs,
Your chest,
Your collarbone up to your shoulders and then all the way over the top and down to your shoulder blades Allow the relaxation to move down your spine and all the way through your back your mid back and your lower back So you can relax your whole torso Relax your whole torso Both of your arms and both of your legs Bringing your awareness to your throat Relaxing your throat and all your vocal cords Relaxing the back of your neck,
The back of your head,
The top of your head,
Your forehead,
Your eyebrows and the space between them Relaxing the bridge of your nose,
Your nose and your nostrils Relaxing your eyes and your eye sockets Softening your cheeks all the way down to your ears Relaxing your jaw and allowing it to fall open as you relax your teeth,
Your gums,
Your tongue,
The whole of your mouth,
Your lips,
The space between your lips and your nose and your lips and your chin Relaxing your chin and your whole face Relaxing your whole face,
Your head and your neck Relaxing the whole of your head,
Your torso,
Both of your arms and both of your legs Relaxing your whole body Relaxing your whole body from head to toe Relaxing your whole body from head to toe,
Allowing yourself to dissolve into this moment Perhaps not knowing quite where you start or end Simultaneously being aware of all of you,
Perhaps all of everything And as you breathe here,
You allow yourself to rest,
To restore,
To heal And so I invite you to stay here for as long as you need to Knowing that when the time is right,
Your attention will move back into and across your whole body That you will wake gently,
Feeling restored and replenished and ready for whatever comes next
