As you begin settling into a comfortable resting position with your eyes open or gently closed,
Welcome the environment and sounds around you.
The touch of air on your skin,
Sensations where your body touches surfaces that are supporting it.
As you continue settling into a sense of ease and comfort,
Might you welcome in an inner resource as an oasis within of well-being,
Peace,
Or calm that helps you feel secure and at ease in this moment.
Inviting in,
If it helps,
An image such as a place in nature that helps you nourish feelings of ease and calm and a felt sense of well-being throughout your body.
And free attention to wander about your body,
Welcoming sensations,
For instance,
In the hinges of your jaw,
Sensations of the mouth,
Ears,
Skin of the face and nose,
Sensations all around the eyes and temples,
Sensations of coolness on the forehead,
Scalp,
Back of the neck and shoulders.
And welcome natural feelings of heaviness or lightness in the shoulders,
Arms and hands,
Torso,
And natural pleasant sensations throughout the pelvis and hips,
Legs and feet.
Sensing the entire body all at once,
A field of soothing,
Pleasant sensations.
Feeling yourself settling ever more deeply as you welcome your experience just as it is,
And feelings of being at ease,
Secure and grounded.
And set your emotions and thoughts free to be just as they are without trying to fix or change them as you settle ever more deeply into sensations of calm and ease,
And perhaps the ease of simply being.
Nothing to do,
Nowhere to be,
Simply enjoying the ease and joy of simply being.
And welcome your body breathing,
And sensations of the belly gently expanding and releasing with each breath,
With each exhalation,
Soft,
Warm,
Velvety sensations of ease and well-being spreading throughout the body.
And if it feels right,
Counting down now with each exhalation from five to one,
At your own rhythm and breathing speed,
While feeling with each count ease,
Calm,
And well-being.
Taking your time when you get to one,
Starting again at five,
Each exhalation,
And feelings of ease and well-being.
Unhooking from thoughts and feelings,
Setting them free to come and go without getting involved with each count,
Settling ever more deeply into feelings of ease,
Peace,
And well-being.
And when it feels right,
Letting go of counting,
Gently shifting attention into simply being and being aware,
Noticing where and how you experience the felt sense of being awareness itself,
Awareness awake and aware of itself.
Simply being,
Being aware,
Being the spacious openness of awareness,
Awake and aware of itself.
When it feels right,
Allow the eyes to gently open and close several times,
While continuing to nourish these feelings of simply being and well-being,
And being connected to yourself,
Grounded and at ease.
Eyes opening and closing,
Nourishing feelings of being and well-being.
Or you might take a moment to affirm your intention to continue nourishing these feelings of ease and peace and well-being throughout your daily life,
So that as you come back to your wide awake and alert state of body and mind,
You continue welcoming these feelings of unchanging well-being that are always here within you,
Accessible wherever you are,
Whomever you're with,
Whatever you're doing now,
And for the rest of your life.
