Lie down in a comfortable position.
Allow the body to be fully supported by the surface beneath you.
Feel your comfortable position.
Find it.
Again,
Allow the body to be fully supported by the surface beneath you.
There is nothing you need to do.
Nothing you need to achieve.
This is a time for rest.
A time to let the body sleep.
While awareness gently remains.
If sleep comes at any moment,
That is perfectly fine.
Simply allow the practice to continue in the background.
Bring to mind a simple intention.
Not as effort,
But as a quiet inner permission.
Choose one or let it arise naturally within you.
I allow myself to rest deeply.
It is safe to let go.
I trust the body to restore itself.
Repeat it silently just once.
I allow myself to rest deeply.
It is safe to let go.
I trust the body to restore itself.
And let it dissolve.
Bring your attention to the natural rhythm of the breath.
Just feel the breath.
No need to change it or control it.
Just simply notice the breath.
The temperature of the air that enters through your nostrils and goes out.
Feel the temperature of your breath in your nose.
Feel the sensation of the inhale and the exhale.
Just notice.
With every exhalation,
The body softens a little more.
With every exhalation,
The body softens a little and a little more.
As if gravity is gently drawing you down,
Deeper and deeper in the rest.
Now bring your attention to your right foot.
Gently.
Feel your right foot.
As you breathe naturally,
Feel your right foot relaxing.
Letting go tensions.
Feel your toes.
The sole of the foot.
Heel.
Ankle.
Knee.
Feel your right leg completely relaxed.
Now bring your attention to the left.
The left foot.
Feel it.
As you breathe,
Feel your left foot relaxing more and more.
The toes.
The sole of the foot.
Heel.
Feel your both legs together completely relaxed.
Heavy.
Relaxed.
Pelvis.
Feel it.
Hips.
Lower back.
Middle back.
Upper back.
Completely relaxed.
Abdomen.
Notice how your belly moves gently and gently.
Your abdomen completely relaxed.
Chest.
Feel it.
Relaxing and relaxing.
Relaxing.
Ribcage.
Right hand.
Feel your right hand.
As you breathe,
Feel it relaxing and relaxing.
Fingers of the right hand.
Notice them.
The palm of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Feel it.
Feel your right arm completely relaxed.
Now bring your attention to your left arm.
To the left hand.
Feel it.
Fingers.
The palm of the hand.
Wrist.
Forearm.
Elbow.
Left shoulder.
Feel your left arm completely relaxed.
Chest.
Feel your both arms together.
Completely relaxed.
At ease.
At rest.
Throat.
Notice how your lips relaxed.
Nose.
Right here.
Left here.
Forehead.
Temples.
The whole body.
From the soles of the feet to the ground of the head.
Feel the body as one complete field.
Breathing.
Resting.
Supported.
Nothing to hold.
Nothing to control.
The body knows how to rest.
The body knows how to restore itself.
From this moment on,
There is no need to follow the guidance.
The sound will remain with you.
Steady.
And gentle.
Supporting the deep and interrupted rest.
If you wake during the night,
Allow the sound to guide you back into sleep.
Rest now.
Exactly as you are.
