Lie down.
And close your eyes.
My name is Savannah.
And I'll be guiding you.
Into this practice.
For when you're feeling depleted.
You don't need to concentrate.
Visualize.
Breathe in any particular way.
If you fall asleep,
That's fine.
If your mind wanders that's completely normal.
There is no way to do this wrong.
I'm going to guide your awareness through different parts of your body in sequence.
When I name a part of the body,
Simply notice it.
You don't need to tense.
Relax.
Relax.
Relax.
Just notice.
So feel the weight of your body against the floor or the bed.
Back of the skull.
The shoulder blades.
The back of the upper arms.
The elbows.
The back of the forearms.
The back of the hands.
The middle of the back.
The lower back.
The back of the hips.
The back of the thighs.
Back of the knees.
The calms.
The heels.
The front of the body.
The face.
The forehead.
The eyebrows the eyelids,
The cheeks.
The lips.
The chin.
The throat.
The chest.
The belly.
The fronts of the thighs.
The kneecaps.
The shins.
The tops of the feet.
The toes.
Right thumb index finger middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right forearm right elbow upper arm.
And shoulder.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Left forearm.
Left elbow.
Of the arm.
Shoulder.
Right big toe Second toe.
Third toe.
Fourth toe little toe.
Sole of the right foot.
Top of the right foot.
Right ankle.
Shin.
Me.
And thigh.
Left big toe.
Second toe.
Third toe.
Fourth toe little toe.
Sole of the left foot.
Top of the left foot.
Left ankle.
.
.
Shin me.
And thigh.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole front of the body.
The whole back of the body.
The entire body.
Feel the heaviness.
Feel.
.
.
Yourself being very,
Very heavy.
Sinking into the surface beneath you.
Gravity gently pressing you down.
Heavy limbs.
Heavy eyelids.
Everything melting away and still.
Now feel the lightness.
The feeling of weighing almost nothing,
As if the body could float.
If it lists,
Wait less.
Feel the warmth Gentle spreading warmth across the body like sunlight on the skin.
Now feel the coolness a soft calm coolness like a light summer's breeze.
Let the body simply rest in whatever sensation is present.
This is a moment of doing absolutely nothing.
Permission to simply exist without producing,
Solving or managing.
You you Now very gently begin to become aware of your breathing again.
Not changing it.
Just noticing it.
And rise and fall of the breath.
Become aware of the surface beneath you,
The temperature of the air,
Any sounds in the room.
Begin to slowly move your fingers.
Your toes.
Take a slightly deeper breath in.
And let it go.
When you're ready,
Roll over to one side.
Before you come up Moving slowly,
There's no rush.
And sitting with this stillness for just a moment longer.
And carry this quality of rest with you into the rest of your day.
Have a beautiful sleep.
And the rest of your body.
