Find a comfortable position lying down.
Allow your body to be fully supported.
You might lie on your back,
Arms resting gently by your sides,
Palms facing up or down.
If it feels comfortable,
Allow your legs to extend longer.
Or you could bend your knees,
Placing your feet on the floor or the bed.
Whatever allows your body to soften.
Take a moment to adjust.
Making any small movements that you need so your body can settle a little more comfortably.
And when you're ready,
Gently close your eyes.
Take a slow breath in through your nose.
And exhale out of your mouth.
Again,
Inhale.
And exhale,
Letting your whole body begin to release into the surface beneath you.
There's nothing you need to do now.
Nowhere you need to go.
Just rest.
Begin to bring your awareness to your breath.
Not changing it,
Just noticing.
The gentle rise and fall.
With each exhale,
Allow your body to grow heavier.
And now we'll begin to bring awareness through the body.
There's no need to move,
Just gently notice.
Bring your awareness to your right hand,
Your right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Wrist,
Right forearm,
Elbow,
Upper arm,
Shoulder.
Bring your awareness to your left hand,
Left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm.
Back of the hand.
Wrist,
Left forearm,
Elbow,
Upper arm,
Shoulder.
Now bring your awareness to your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot,
Heel,
Top of the foot,
Ankle.
Lower leg.
Me.
Upper leg,
Hips.
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot,
Heel,
Top of the foot,
Ankle,
Lower leg,
Knee,
Upper leg,
Hip,
Now bring your awareness to your lower back.
Middle back.
Upper back.
Your abdomen.
Your chest.
Right side of the chest,
Left side of the chest,
Your throat,
Your jaw,
Softening the muscles of the face,
Your lips,
Your tongue,
Your cheeks,
Your eyes,
Soft and heavy,
Your forehead,
Temples.
The crown of your head.
Now feel your whole body resting.
Support it.
Take a slow breath in.
And exhale.
Now begin to notice the feeling of heaviness in your body.
As if your body is gently sinking into the surface beneath you.
Let your arms feel heavy.
Your legs heavy.
Your whole body soft and supported.
There is nothing you need to hold.
Now gently bring to mind anything from your day that still feels unfinished.
Anything you may still be carrying.
You don't need to go into the details.
Just a sense of it.
And now imagine placing it into God's hands.
You don't have to carry it into the night.
You might silently pray,
God,
I release this to you.
I trust you with this.
Let your breath deepen slightly.
Inhale.
And exhale,
Releasing.
Now for the next few moments,
Rest here in stillness.
Let go of effort.
Let go of control.
If thoughts come,
Let them pass gently.
Returning again to the breath.
Returning to rest.
You are safe to rest here,
Held,
Supported.
Now begin to deepen your breath.
Gently inviting awareness back into your body.
Noticing your fingers,
Your toes.
You might make small movements,
Wiggling the fingers,
The toes.
Take a deeper breath in.
And a slow exhale out.
And if you're preparing for sleep,
You can allow yourself to drift off here.
Or if you're waking,
Take your time returning.
There's nothing to rush back into.
You've released the day.
And you are held in God's presence,
Even in rest.
Rest well,
Friend.
