Welcome,
Welcome all of you.
Begin by finding a position that feels supportive for your body right now.
You might be lying down or resting in another way that feels comfortable.
You're welcome exactly as you are.
There is nothing you need to fix or change.
If it feels okay,
Allow the eyes to close or keep them softly open.
Resting the gaze somewhere neutral.
Notice that you're here,
And in this moment,
You're able to rest.
Give yourself a slow breath in,
In your own way,
And an easy breath out.
Allow the breath to move naturally,
With ease.
Noticing the rise and fall of your chest as you breathe.
Let yourself orient to your surroundings in this moment.
Notice the surface beneath you,
The room around you.
Any sounds that let you know where you are.
You may sense where your body meets the surface,
The back of the head,
The shoulders,
The chest,
The hips,
The legs and feet.
If there is comfort anywhere in the body,
You're welcome to notice that.
If not,
That's okay too.
If it feels supportive,
You may imagine the experience of being gently held by calm ocean water,
Floating.
If this imagery isn't helpful,
You can stay with a simple feeling of support beneath you.
Either way is just right.
Now gently welcome awareness to the crown of the head.
You might notice sensations here,
Or the absence of sensation.
Allow awareness to move slowly to the forehead,
The eyes,
The ears,
The jaw,
The face.
If these areas want to soften,
Let that happen.
If they don't,
You can simply welcome them as they are.
Bring awareness to the neck and throat.
Noticing any sensations,
Movement,
Or stillness.
Awareness moves into the shoulders.
You might sense a settling,
Or you might not.
Both are welcome.
Let awareness drift down the arms,
Elbows,
Wrists,
And hands.
Whatever you notice here belongs.
Bring awareness to the center of the chest.
You might sense the breath,
Warmth,
Or openness,
Or simply the presence of this space.
Now welcome awareness to the belly.
Allow the body to breathe itself.
Awareness moves to the hips and pelvis.
This area may recognize the support beneath you.
Move awareness down the thighs,
Knees,
Calves,
And legs.
Ankles.
Feet.
Sense the back of the body and the surface holding you.
Sense the front of the body with the air all around you.
Notice your whole body.
Your whole body.
Resting.
If it feels comforting,
Welcome the sound or image of ocean waves.
Or simply welcome the sounds that are already present.
Thoughts may come and go.
Emotions may ebb and flow.
Sensations may shift.
Everything is welcome.
Nothing needs to be pushed away.
As the practice continues,
The ocean will grow quieter.
The surface becomes still.
The night feels calm.
Your body knows how to rest.
Your body knows how to sleep in its own time.
Let the words drift into the background.
Supported.
Resting.
Awareness softens.
Effort dissolves.
Ease settles in.
Let yourself drift with the waves.
Carried by the ebb and flow.
Drifting.
Relaxing.
Resting.
Resting.
