Take a moment to find a position that feels comfortable for you this evening.
Perhaps you were sitting.
Or maybe you're already lying down.
Allow your body to be fully supported.
If it feels comfortable,
Gently close your eyes.
Or simply soften your gaze.
Take a slow natural breath.
And let it out.
Not changing anything.
Just noticing the rhythm that is already there.
The day has asked many things of you.
Perhaps now,
Your body has an opportunity to let some of that go.
Whether today has felt busy.
Challenging.
All wonderfully ordinary.
Your body has been with you through every moment of it.
Now,
There is nowhere else you need to be.
Nothing left to achieve for these next few moments.
Just allowing yourself to arrive here.
Gently bring your awareness toward your abdomen.
Not searching for anything.
Not trying to change anything.
Simply noticing.
Perhaps noticing the gentle movement of your breath.
The feeling of your clothing against your body.
Or whatever sensations happen to be present this evening.
Every experience is welcome.
If it feels comfortable.
You might like to gently place one hand or both hands over your stomach.
Simply allowing your body to notice that you are here.
As you continue breathing naturally.
Notice the gentle rise.
And fall beneath your hands.
There is no need to make your breath deeper.
No need to breathe perfectly.
Just allowing your body to breathe exactly as it needs to.
Notice the muscles around your stomach.
Perhaps noticing whether they're holding more than they need to.
Without forcing anything,
Simply allowing them to soften.
Even just a little.
Notice the space around your ribs.
The sides of your waist.
Your lower abdomen.
With each natural exhale,
Perhaps creating just a little more room.
Your digestive system has quietly carried a lot today.
Perhaps these next few moments are an opportunity to simply let it soften,
Alongside the rest of you.
Notice the warmth beneath your hands.
Without needing to do anything.
Perhaps simply allowing that warmth.
To become a gentle reminder.
At this part of your body.
Doesn't need to carry the whole day anymore.
If you notice any tightness.
Holding,
Or discomfort.
See if it's possible to simply make a little more room for it.
Without needing it to disappear.
Without asking your body to be different.
Perhaps your stomach?
Your breath.
And the rest of your body.
Can all begin settling into the slower rhythm of the evening.
One breath at a time.
Continue resting here quietly.
Feeling the warmth of your hands.
Feeling the steady support beneath your body.
Allowing yourself to simply be.
Take one more slow moment to notice your breath.
Notice the support beneath you.
And notice the quiet you've created for yourself.
As your evening continues.
There is nothing left to achieve here.
Just allowing your body to settle into the slower rhythm of the night.
Whether you're preparing for sleep.
Or simply taking a quiet moment for yourself.
Perhaps allowing this feeling of softness to stay with you just a little longer.
Whenever you're ready,
You might gently open your eyes.
Or lift your gaze.
Or simply allow yourself to continue resting.
