Welcome.
My name is Natalie and you've arrived at a moment of deep surrender.
A time to release the day and allow your body to rest fully and completely.
Lie down on your back,
Arms by your sides or resting gently on your body.
Let your legs fall naturally and your feet relaxing outward.
Close your eyes now and soften your breath.
There is no need for effort,
No doing,
No striving.
Only presence,
Only softness,
Only rest.
Let the support beneath you hold you.
Feel the pull of gravity as your body begins to let go,
Melting downwards,
Becoming heavier,
Quieter.
Now bring your attention to the flow of your breath.
Feel it entering your body and leaving again.
Notice the coolness of the inhale and the warmth of the exhale.
Let your breath become a wave,
Steady,
Soothing.
There is no rush.
With every inhale and every exhale,
Release a little more.
A little more effort,
A little more tension.
Release it all.
Now take one deep full breath in through your nose.
Hold it gently at the top and exhale slowly through the mouth.
And again,
Inhale through the nose,
Hold and exhale,
Letting go.
One last time,
Inhale,
Hold and exhale through the mouth.
And now return to your natural breath,
Soft and slow.
We will now journey through the body,
Gently bringing awareness to each part,
Allowing it to soften,
To settle and dissolve into deep rest.
Begin with the crown of your head.
Feel a wave of stillness washing over your scalp,
Your forehead,
Smoothing out any tension.
Let your eyebrows release.
Let your eyes sink deeply into their sockets.
Let your temple soften and clench your jaw and let your tongue rest gently in your mouth.
Now bring your awareness to the back of the head,
Heavy against your pillow.
Feel the support.
Feel safe.
And now move down to your neck and throat.
Feel the breath gently passing through.
And soften the muscles of your neck,
In the front,
In the back and the sides.
Now bring your awareness in your shoulders.
Let them drop.
Release them down and away from your ears.
Imagine the tension melting off you like warm wax.
And now move your attention down through your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
All growing heavier.
Now your hands.
Palms are open,
Fingers relaxed and feel a quiet warmth in your palms.
Back to your chest.
Notice the gentle rise and fall with each breath.
Soften the space around your heart.
Let it be easy.
Let it be quiet.
And down to your belly.
Feel it soften with each breath.
Let go of holding.
Let go of gripping.
Let the belly rise and fall.
Feel into the back body now.
Upper back,
Middle back,
Lower back.
Feel the muscles loosening,
The bones sinking.
And now your pelvis and hips.
Let them feel heavy and grounded.
Release into gravity.
And your awareness flows into the legs now.
Your thighs,
Your knees,
Your calves.
All melting,
Heavy and soft.
Now your ankles and feet.
Tops of the feet,
Soles of the feet.
And each toe,
One by one,
Relaxed and still.
Your entire body is now in a state of rest.
Still.
Heavy.
Yet light.
Imagine now that even your bones are softening.
As though they are floating in warm light.
No resistance.
Only rest.
Bone deep stillness.
Feel your whole body,
From crown to toes,
Completely relaxed.
Held by the ground beneath you.
Embraced by stillness.
In a quiet glow.
There is nothing more to do.
You are safe.
You are home.
And allow sleep to arrive gently,
In its own time.
You may drift off now.
Peacefully.
Fully.
Deeply.
Let your body rest.
Let your mind float.
And let your breath carry you into the quiet of the night.
Until the next time.
Namaste.
