Find a comfortable position.
Lying down is ideal for this one.
Let the floor or the bed take your full weight.
If you're seated let your back be fully supported.
Close your eyes.
For the next 10 minutes there is nowhere else to be.
Nothing to carry,
Nothing to solve.
Your only job right now is to feel heavy.
As heavy as the earth itself.
One slow breath in and a long slow breath out.
Let's begin.
Bring your attention to the very top of your head.
Not thinking about it,
Just noticing it.
The weight of your skull.
The skin of your scalp.
Let your awareness move slowly down to your forehead.
Notice if there's any holding there.
Any tightness between the brows.
Your eyes behind their lids.
Soft.
Resting.
Your cheeks.
Your jaw.
This is where the day lives in so many of us.
Let it go.
Let the jaw drop just slightly.
Your throat.
Your neck.
Sinking.
Bring your attention to your shoulders.
As you breathe in,
Imagine your breath traveling directly into them.
And as you breathe out,
Feel them melt downward.
Further than you thought possible.
Your chest now.
With each exhale,
The chest softens.
Expands.
Releases.
There is no effort in breathing.
It simply happens.
Your arms.
Heavy as stone.
Your forearms.
Your wrists.
Your hands,
Open and still.
Your belly.
With every exhale,
It softens completely.
Warm.
Heavy.
Your lower back.
Feel it press gently into the surface beneath you.
The earth holding you from below.
Your hips.
Wide and heavy.
Let them go completely.
Now,
Move your attention down through your legs.
Your thighs,
Heavy as earth.
Your knees releasing.
Your calves sinking.
Your ankles.
Your feet.
The soles of your feet.
Feel the full length of your body now.
From the crown of your head to the tips of your toes.
All of it here.
All of it heavy.
All of it held.
Breathe in.
Breathe out.
And then,
Release.
Stop scanning now.
Just rest in the full awareness of your body as one complete thing.
Notice the weight of you.
The warmth of you.
The breath moving in and out without any effort from you at all.
Your nervous system is settling.
Your heart rate is slowing.
Your body is doing exactly what it was designed to do.
Restore,
Repair,
Renew.
You are as heavy as earth.
And the earth is holding all of it.
Just this.
Just here.
Just now.
Begin to deepen your breath slightly.
Start to feel your fingers.
Your toes.
Your toes.
Tiny movements if you like.
The sounds of the room around you.
The surface beneath you.
When you're ready,
Gently,
Slowly,
Open your eyes.
Carry this heaviness with you.
This is what your body feels like when it's truly at rest.
Remember it.
You can return here anytime.
The earth is always here.
Here.
