Welcome.
Find a comfortable position lying on your back.
Take a moment to arrange your body in a way that feels supportive.
You may wish to place the cushion beneath your knees.
Covering yourself with something warm and comforting.
Let your arms rest slightly away from your body.
Palms facing upwards.
Allow your feet to fall open naturally.
Gently close your eyes.
For the next little while.
There is nowhere you need to be.
Nothing you need to accomplish.
Nothing you need to sew.
Demands of the day can wait.
This time is for rest.
This time.
Is for you.
Allow yourself to be held by the surface beneath you.
Notice how the earth supports your weight without effort.
You don't need to hold yourself up.
You don't need to carry anything right now.
You can simply rest.
Bring your awareness to your breath.
There is no need to change it.
Simply notice the gentle rhythm of breathing.
The coolness of the air as it enters the nostrils.
The warmth as it leaves.
Notice the rise of the chest.
The soft expansion of the abdomen.
The subtle movement that reminds you that you're alive.
Support it.
And present.
With every exhalation,
Imagine the body softening a little more.
The forehead softening.
The jaw and clenching.
Shoulders melting.
The belly relaxes.
As though every breath out is an invitation to let go of something you no longer need to carry.
Breathing in… Receiving.
Breathing out.
Lazy.
Now bring your mind to a heartfelt intention.
A simple affirmation that reflects the quality you wish to nurture within yourself.
Perhaps.
I am safe.
I am calm and grounded.
Peace is available to me.
Choose the words that feel meaningful to you.
Silently repeat your intention three times with sincerity and trust.
Planting it like a seed in fertile soil.
Without forcing.
Without expectation.
Simply allow it to settle into the deeper layers of your being.
Now we begin moving awareness through the body.
As each part is named.
Simply notice it.
Imagine a warm,
Golden light.
Gently illuminating each area.
There is nothing to do.
Nothing to change.
Only awareness.
Bringing awareness to the right thumb.
Imagine it bathed in warm sunlight.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Arm of the head.
Center of the palm.
The back of the head.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Notice the entire right arm resting heavily and comfortably against the earth.
Awareness moves to the right side of the chest.
Waste.
Sign.
Me.
Huh.
Angle.
Here.
Soul of the foot.
Top of the foot.
Big toe.
Second toe.
The toes.
Fourth toe.
Fifth toe.
Feel the entire right side of the body relaxed and at ease.
Now move to the left thumb.
Second finger.
Third finger.
Fourth finger.
This finger.
Back of the head.
Wrist.
Or her.
Elbow.
Upper arm.
Shoulder.
Left side of the chest.
Waste.
Sigh Me.
Cough.
Heal.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third time.
Fourth toe Fifth toe.
Feel the entire left side of the body resting.
Heavy.
Support it.
Relaxed.
Bring awareness to the back of the body.
Back of the head,
Resting comfortably.
The shoulders.
The shoulder blades spreading.
The middle back.
And lower back.
The pelvis.
The backs of the legs.
The heels.
Notice how completely supported you are.
Now the front of the body.
The void.
Space between the eyebrows eyelids.
The cheeks.
The nose.
And lips.
The tongue resting softly.
And throw.
Be changed.
The heart center.
The abdomen.
The pelvis.
Now feel the entire body together.
A single field of awareness.
Breathing Rest.
Support it.
Bring your awareness to your breath flowing in and out of the body.
Imagine each inhale as a gentle wave.
Washing onto the shore.
And each exhale.
Slowly retreating back into the ocean.
Effortless.
Natural.
Breathe through me.
Now imagine that with every exhalation,
Stress leaves the body.
Like mist dissolving beneath the morning sun.
The stress held in your shoulders.
Releasing.
The stress held in your jaw.
Releasing.
The stress held in your chest.
Releasing stress held in your stomach.
Release.
Any pressure you have been carrying.
And he worries.
Any tension.
Beginning to soften and drift away.
You don't need to force anything.
Simply allow.
Imagine yourself walking along a peaceful forest path.
The air is fresh and cool.
Sunlight filters gently through the canopy above.
Creating patterns of gold and green on the ground beneath your feet.
The scent of eucalyptus and earth fills the air.
The birdsong drifts softly through the trees.
You are safe here.
Protected.
Held by nature.
As you continue walking,
You arrive at a beautiful clearing.
In the center of the clearing is a still lake.
Water is crystal clear.
Perfectly calm.
Like polished glass.
You sit beside the lake and gaze into its surface.
As you notice the small ripples.
These reports represent your worries.
Your responsibilities.
The things that have occupied your thoughts.
As you continue to breathe slowly and peacefully.
The ripples begin to settle.
The surface becomes smoother.
Calm.
Stim.
The lake begins to mirror the sky above.
Hope.
Spacious.
And you realize that beneath the movement of thoughts.
There is a deeper part of you that has always been calm.
Always been peaceful.
Always being untouched by stress.
Like there's still water beneath the ripples.
Rest there for a few moments.
Simply being.
Simply breathing.
Simply resting in that inner peace.
Feel yourself surrounded by a gentle sense of ease.
Nothing missing.
Nothing required.
Body resting.
The mind.
Quietening.
The nervous system settling.
A feeling of spaciousness spreading through your entire being.
As though every cell in your body is exhaling.
Every muscle softening.
Every breath inviting you deeper into rest.
Remain here.
Rusty Healing.
Restoring.
Return now to your intention.
Seed you planted at the beginning of this practice.
Repeat it silently three times.
Allow it to settle deeply into your subconscious mind.
Trusting that it is already taking root.
Begin to notice the natural rhythm of your breath once again.
Notice the surface beneath you.
The room around you.
The sounds nearby.
Gently invite movement back into the body.
Wiggle the fingers.
The toes.
Perhaps roll the shoulders.
Stretch if that feels good.
Take your time.
There is no rush.
When you are ready,
Roll gently onto one side.
And pause there for a moment.
Recognizing the gift of rest you have given yourself.
And when you feel ready,
Slowly return to a comfortable seated position.
Bring your hands to your heart.
Take a slow breath in.
And a gentle breath out.
Piece you discovered here.
Has been within you all along.
Carry this sense of calm with you into the rest of your day.
Namaste
