Start by finding a soft place to land.
Grab as many props as you need in order for the body to feel supported and come to lay down.
That might be on your back,
It may be that you feel more comfortable on your side.
Creating a cocoon of support so that the body can begin to let go.
Once you've found that soft place to land,
Beginning to settle and witnessing that transition from movement towards stillness.
Feel how the body is placed on the surface that you rest on and begin to feel that as the support of the earth.
Notice each tender meeting point between the body and the earth and allow them to get heavy.
Start to tune into the way that your body takes up space.
Noticing subtle sensation,
Maybe emotional tone and color.
Understanding that there's nothing to fix,
Nothing to change,
You're just meeting yourself in the moment.
And then tune into the way that your breath begins to meet that space.
The unique feeling of inhale as it enters and the unique feeling of exhale as it leaves.
Perhaps as you continue witnessing the breath this way you might feel it as the rise and the fall of the belly.
Acknowledging that as you continue to watch the breath it starts to refine,
Becoming deeper,
Not by effort and rather by the way you feel it through the body.
Smooth and fluid.
Over time that smoothness of breath develops into a feeling of balance,
Equal rhythm on inhale and exhale.
Just lightly scanning attention from crown to toes,
Toes to crown.
Noticing any areas of holding,
Giving them permission to soften just that little bit more.
And in doing so feeling the breath become quiet.
Almost like that releasing of tension allows everything to become a little bit more subtle.
The breath barely a whisper.
Moving towards a quality of being seamless where the inhale just rolls in,
The exhale rolls out without obstruction.
And have this sense of receiving the breath so that rather than attempting to do anything you're witnessing the body being breathed.
Effortlessly full breath.
And perhaps already you can begin to feel this quality of presence arising that invites you into a quality of rest of being.
Keeping the breath gentle and effortless in this way we're simply going to move awareness through different points of the body that are said to be energetically rich and as such help the mind to settle.
There's nothing you have to imagine or fabricate you're simply noticing whatever there is to notice and at the same time the body is being breathed.
And so gently bringing awareness to the crown of the head and tuning into the unique quality of that space.
As you linger here also notice the experience of the breath and a quality of presence arising.
Awareness to the point between the eyebrows feel the space and the breath maybe that sense of everything beginning to soften.
Lightly tracing awareness through the face feeling the eyes relax,
The nose,
Cheeks,
Jaw,
Mouth and tongue like a ripple of relaxation.
Bringing awareness to land at the center of the throat feeling that space and feeling the breath.
And softening attention across the tops of both shoulders then as if breath and awareness could fill the space of the arms moving from the shoulders down to the elbows everything softening from the elbows to the wrists into the palms and from the base of the fingers all the way to the very tips.
And then just lingering here feeling the tips of the fingers and feeling your breath.
Awareness moves back through the fingers and into the palms and feeling your way from the wrists back up to the elbows everything softening from the elbows up to the shoulders.
Feeling across the tops of the collarbones and bringing attention to land deep in the center of the chest.
As you continue to feel this space also notice the breath bringing attention to the center of the abdomen everything softening the pelvis.
Lightly scanning attention across to both hips and then as if breath and awareness could fill the space of the legs feeling from the hips down to the knees everything relaxing from the knees to the ankles through the feet and right to the tips of the toes.
And lingering here feeling the tips of the toes and feeling your breath.
Remaining gentle remaining effortless just notice the body breathing and with each inhale breath and awareness move from the soles of the feet all the way up to the crown of the head.
As the body breathes out awareness and breath moves from the crown of the head back down to the soles of the feet.
Simply continue that way for a little bit longer tracing breath and awareness through the space of the body.
Soles to crown on inhale like a gentle filling and crown to soles on exhale like a wave of relaxation.
Now come a natural point in your experience where it feels like the pulse of breath is ready to fade into the background and the feeling of awareness is ready to move into the foreground.
To allowing everything to soften and notice the body becoming blurry boundless almost like the space inside of you were the space outside of you and you dissolve into the feeling of rest.
Simply remain here connected to that feeling and I'll let you know when it's time to come back.
Begin to feel your body resting on the earth and starting to encourage a deeper breath without force.
Feeling breath and awareness fill the space of the body once more and acknowledging that space as a source of nourishment and well-being.
From that source of nourishment from that source of well-being beginning to wriggle fingers wriggle toes.
If the body craves more movement allow for that to happen eventually rolling off to one side and just resting there for a moment or two acknowledging this space in between not yet an ending not yet a beginning.
Knowing that you can remain here for as long as you'd like when you feel ready to bring this inner source of nourishment back into your external experience of life you can lift the body into a seat and slowly start to move back out.
