Begin by finding a comfortable position.
You might be lying down,
Resting back in a chair.
However you're positioned,
Allow your body to settle.
Let this be your time to simply be.
There's nothing you need to do.
Nowhere you need to go.
You are safe to rest.
Take a slow,
Steady breath in and let it fall softly away.
Let your breath move easily,
In its own rhythm,
Natural and unforced.
Feel the weight of your body grounding you.
Feel the surface beneath you holding you completely.
Let your eyes rest gently closed and begin to draw your awareness through the body,
From the crown of the head,
Down through the face,
The shoulders,
The chest.
If you notice any tension,
Meet it with a breath of kindness and a soft thought.
It's okay to let go now.
Let the breath move down through the arms,
The hands,
All the way to the fingertips.
Then travel down the spine,
Through the hips,
The legs,
To the soles of your feet.
Feel the whole body breathing as one.
A quiet tide rising and falling.
Now imagine a wave of stillness flowing through you.
With each exhale,
The mind quiets a little more.
Thoughts drift past like clouds across a wide blue sky.
You don't have to follow them.
Just notice and return to the rhythm of your breath.
If you like,
If it helps,
You can silently say to yourself,
With each inhale,
I rest,
And with each exhale,
I release.
Allow the nervous system to unwind.
Let the body sink into its natural intelligence,
The deep knowing of how to restore itself.
The breath becomes slower,
The heartbeat steady,
Brainwaves softening into calm.
This is the space between waking and sleep,
A sacred pause where healing happens,
Where creativity begins to stir quietly beneath the surface,
Where the body restores and the mind finds peace.
If you drift,
That's fine.
If you stay awake,
That's fine too.
The gift of this practice is not in what you achieve,
But in simply allowing yourself to be.
Now,
Gently bring your awareness back to the breath.
Notice the feeling of air moving through the nose,
The chest expanding,
The belly softening.
Begin to sense the room around you again,
The sounds,
The air,
The light.
And as you prepare to return,
Know that this calm remains with you.
It lives in your breath and in your body,
In the space you've just created.
Take one last deep breath in and a slow,
Peaceful exhale out.
And when you're ready,
Softly open your eyes and carry this ease with you.
Into the rest of your day.
Thank you so much for sharing your space with me today.
Have a wonderful day.
