Hello and welcome.
Thank you for taking this time for yourself.
As we come into this moment together there is nowhere else you need to be,
Nothing else you need to do and nothing you need to achieve.
The day will have asked things of you.
Perhaps there's been conversations,
Decisions,
Responsibilities,
Moments of joy,
Maybe moments of stress,
Moments that you might still be carrying.
For now,
You don't need to hold all that.
You can simply arrive here.
And take a moment to settle yourself into a comfortable position.
Perhaps lying down beneath the covers,
Sitting in a favourite chair or resting somewhere that feels safe and supportive.
Allow your body to find a position it doesn't need to fight to maintain.
And when you're ready.
.
.
Gently closing your eyes or softening your gaze if that feels more comfortable.
Beginning just by noticing that you've arrived.
Notice the feeling of the body being supported beneath you.
The bed supporting you.
The chair supporting you.
The ground supporting you.
No effort needed.
Just being held.
And perhaps take a slow,
Easy breath in through the nose.
And a gentle breath out.
.
.
And again,
Breathing in.
Breathing out.
One more time now.
A slightly fuller breath in.
And just letting go as you breathe out.
Just as best you can now,
Allowing your breathing to return to its natural rhythm.
Nothing to force,
Nothing to change.
Simply noticing the breath exactly as it is.
You might notice the rise and fall of your chest maybe the movement of your belly the coolness of the air as it enters.
And the warmth as it leaves.
Just noticing.
The breath has been with you through every moment of your day today.
Through every task.
Every thought every feeling.
And now it is here with you as the day begins to settle.
And now as best you can,
Gently bringing your awareness to the top of your head.
Without needing to imagine anything special Simply noticing and slowly allowing your attention to move downward.
Softening around the forehead.
Allowing space between the eyebrows.
Releasing the muscles around the eyes.
Letting the jaw unclench,
Perhaps even allowing the tongue to rest softly.
Let that feeling of softening continue down into the neck.
The shoulders.
Noticing if your shoulders have been carrying the weight of the day if they have.
Just as best you can,
Seeing whether you can just drop those a little bit.
Not perfectly,
But just a little.
Now as best you can,
Allowing that gentle awareness to move through the arms.
The hand.
Fingertips.
Noticing whatever is here.
Maybe warmth.
Coolness.
Tingling.
Or perhaps nothing in particular.
All experiences are welcome here.
As best you can now noticing your chest and your heart space not trying to change anything.
But simply noticing what is here tonight.
Perhaps calm.
Perhaps,
Tiredness.
Perhaps restlessness?
Maybe something difficult.
Whatever is present.
You do not need to push it away.
You do not need to solve it right now.
You can simply.
.
.
Let it be here.
Allowing that awareness now to move down into your stomach Softening.
Down into your hips.
Your legs.
Your knees.
And your feet.
All the way to the tips of your toes.
Allowing the whole body to rest Feeling the entire body now.
Breathing.
Resting.
Supported.
As thoughts arise,
As they naturally will,
You don't need to stop them.
The mind thinks.
.
.
The mind is what minds do.
You might simply notice a thought arriving.
Notice it passing.
Like watching clouds gently moving across a quiet evening sky.
Nothing to hold on to.
Nothing to chase.
Nothing to fix.
And perhaps quietly remind yourself,
This day is enough.
I have done enough.
I am,
You know.
Let the words simply settle where they need to.
No need to force yourself to believe anything.
Just allowing them to rest softly.
Take a few moments now to simply rest here.
Breathing.
Listening.
Being.
Nothing else.
As we begin to come towards the end of our practice.
Remember that rest is not something you earn.
Rest is something you deserve.
You do not need to complete everything today.
Some things can wait till tomorrow.
Tonight,
Your only job is to soften.
To rest.
And to allow yourself to be cared for by this moment.
So taking a gentle breath in.
.
.
And a long,
Easy breath out.
And if you're settling into sleep tonight.
You may simply continue resting here.
Allowing my voice to drift into the background.
And if you're continuing with your evening.
Begin slowly bringing some movement back into your fingers and your toes taking your time.
There's no rush here.
Thank you for sharing this practice with me tonight.
Take care of yourself and rest well.
