Find a comfortable position for your practice.
Lying down or seated with support.
If you're lying down,
Allow the arms to rest away from the body.
With the palms up or down.
If seated,
Allow the spine to be supported.
Softening.
Easing.
Gently close your eyes or soften your gaze.
There's nothing you need to do right now.
You're not trying to fall asleep.
You're simply allowing the nervous system to shift into a state of deep rest.
Take a slow inhale through the nose.
And at the top of the inhale,
Pause briefly.
Then take a short second sip of air in.
And exhale slowly through the mouth.
This is the physiological sigh.
It's one of the fastest ways to reduce autonomic arousal.
Let's repeat that again.
Long inhale through the nose.
And then a second sip of air in through the nose to top up the inhale.
Slow complete exhale with a deep sigh.
And now allowing the breath to return to its natural rhythm.
No need to control it.
Simply witnessing.
Bring your attention now to the points of contact between your body and the surfaces beneath you.
Notice the weight of the back of the head,
The neck,
The shoulders.
And allow the shoulders to drop,
Releasing any effort.
Let the arms feel heavy.
Sense the forearms,
Hands,
And fingers sinking deeper.
Notice the chest rising and falling on its own.
The belly gently moving with the breath.
Hips settling.
Thighs,
Knees,
Lower legs and feet sinking deeper and deeper.
If you feel the urge to move or make an adjustment,
Do so mindfully and return to stillness as soon as you're able.
Stillness sends a signal of safety to the nervous system.
Now bring your attention to the jaw.
Let the teeth separate slightly.
Notice the tongue resting loosely in the mouth.
Soften the muscles of the face,
Cheeks,
And forehead.
Softening,
Easing.
Let the eyes rest back in their sockets effortlessly.
Notice how the reduction in ocular muscular tension helps quiet the visual system and supports a shift toward parasympathetic dominance.
Thoughts may arise,
And that's expected when the thought appears.
Do not overanalyze it or dissect it.
Simply notice that it has emerged and bring your attention back to the sensation of the body resting on the surfaces beneath you or the movement of the breath itself.
Each time you do this,
You're training the brain and the mind to disengage from effortful cognition.
And bring your attention to the rhythm of your breathing.
Notice the coolness of the inhale,
The warmth of the exhale.
Simply witnessing.
You're not counting breaths.
You're not changing them in any way.
If attention drifts,
Gently bring it back to the breath.
Allow the body to feel heavy,
As if gravity is doing all the work.
No need to plan what comes next.
Allowing time itself to dissolve.
Stay here in this state that supports the recovery of the various neurotransmitters,
Dopamine,
Acetylcholine,
And serotonin.
Feeling the mind-body complex restore itself for optimal mental clarity and physical energy.
Letting go of all doing.
Simply resting.
Now begin to bring your awareness back to the space around you.
Notice the sounds,
The environment,
The temperature,
And the sensations of the surface beneath you.
Gently wiggle your fingers and toes when you're ready.
Slowly open your eyes.
You may notice that your mind feels clearer and that your body feels calmer.
Allow the essence of this state to be carried forward into the rest of your day.
