Welcome.
Tonight we gather to gently invite deep rest and ease,
A sacred time to nurture your nervous system and help your body unwind fully.
As you begin to settle,
Find a position that feels natural and comfortable for you.
Maybe you're seated,
With softness blowing through your spine,
Or lying down,
Your body gently cradled by the surface beneath you.
Allow your body to feel supported exactly as it needs.
Close your eyes softly,
And bring your attention inward.
Take a slow,
Full breath in,
And a long,
Easy breath out.
Let's do that again.
Inhale and exhale.
Feel the natural rhythm of your breath,
Steady and calm.
This practice gently shifts your vagus nerve,
The quiet messenger between your body and mind,
That helps you feel safe,
Calm,
And deeply at peace.
With every breath you take,
And every touch you give yourself,
You invite your whole being to soften,
Settle,
And flow into a natural rhythm of rest and ease.
Listen deeply to your body's wisdom here.
Know that you are safe,
You are held,
And it is okay to let go,
To allow your body to deeply relax.
If a yawn arises,
Welcome it.
It's your body's invitation to release tension.
Let's begin.
Start by bringing your right hand slowly to your left collarbone.
Let your fingertips rest gently on the skin,
Just like the tender touch you might give a sleeping baby's back.
There's no rush here,
Only softness and presence.
Begin by tracing just beneath the collarbone,
Moving your hand slowly side to side,
Or in small,
Deliberate circles.
Feel the warmth of your hand connecting to your skin,
The slight pressure inviting ease and calm,
Allowing your touch to flow gently up to the top of your collarbone,
Exploring the length of this bone with kindness.
If your palm feels more comforting than fingertips,
Feel free to use it,
Whatever your body craves right now.
Now,
Slowly move your hand over the top of your shoulder,
Curving around to the outer edge,
Taking your time to notice the texture of your skin and the quiet power of this area.
With each gentle stroke,
Feel your breath deepen naturally,
As if your touch is quietly coaxing your nervous system into calm.
If you feel like releasing a yawn,
Allow it to rise and fall freely.
This is your body's language of letting go.
Breathe softly in.
With each breath,
Soften just a little bit more.
If your fingers want to linger in one spot,
Honor that too.
This is your moment to connect intimately with your body's wisdom.
Continue this loving,
Gentle massage,
Inviting your nervous system to melt deep into relaxation.
And gently switch sides.
Bring your left hand to your right collarbone.
And again,
Let your fingertips rest softly,
Like a whisper on your skin.
Begin beneath the collarbone,
Moving slowly and mindfully,
Tracing,
Circling,
Exploring with tenderness.
Feel the warmth and safety in your touch.
Travel gently up and over the collarbone,
Pausing as your hand moves over the top of your shoulder and curves around the outer edge.
Notice the subtle textures,
The sensations,
And the invitation your body gives you to soften even more.
Breathe in safety.
Breathe out tension.
Allow any natural yawns or sighs to move freely,
Welcoming them as part of your release.
Continue massaging with love and care,
Knowing that you are soothing your nervous system,
Inviting deep ease into your body.
Take these moments fully.
There is nothing else to do but be here,
Gently caring for yourself.
Now bring your right hand slowly to the right side of your neck.
Let your fingers rest gently on the muscles that run just below your ear,
Down towards your collarbone.
Start to massage this area with small,
Soft circles,
Or long,
Smooth strokes,
Whichever feels best to you right now.
There is no rush here.
Just slow,
Gentle touch.
Feel the warmth of your hand and the softness of your skin beneath your fingers.
Notice how your breath naturally gets a little deeper,
Helping your body to relax.
If a yawn or sigh wants to come out,
Let it happen.
This is your body's way of letting go.
Move your fingers slowly up and down along your neck.
If you find a spot that feels good to stay on,
Take your time there and be gentle.
Breathe in calm.
Breathe out any tightness.
Continue massaging like this,
Moving your hand slowly,
Letting your body relax more with each gentle touch.
Now let's switch sides,
Bringing your left hand to the left side of your neck and doing the same soft massage here,
Moving your hand slowly,
Feeling the warmth and calm between your touch and your breath.
Keep your breath soft and steady as you care for this sensitive,
Important part of your body.
Know that this gentle touch is helping your nervous system feel safe and calm again.
Taking your time here,
There's no hurry,
Just this slow,
Peaceful movement.
Bring your right hand to your right ear.
Let your fingers softly explore every curve and fold.
Start at the earlobe,
That soft,
Round part at the bottom.
Gently massage it with your thumb and fingers,
Moving in slow,
Loving circles.
Next,
Move up along the outer edge of your ear,
Using your fingertips to trace the gentle curves,
Massaging as you go,
Feeling every ridge and smooth surface.
Now find that little bump just in front of the ear opening,
That small,
Nubby part.
Massage it with small,
Careful circles,
Inviting your body to soften.
Give it a little tug if that feels right for you.
Move your fingers around to the folds inside your ear,
The soft ridges and dips that make your ear unique.
Slowly trace each fold and dip,
Taking your time with gentle touch.
If your fingers want to linger in one spot because it feels good,
Honor that.
Use whatever pressure feels right,
Gentle,
Soothing,
And comforting.
Breathe softly as you massage,
Feeling the warmth of your hand and the calm spreading inside you.
If a yawn or sigh wants to come,
Welcome it as part of your body's letting go.
Continue caring for your right ear,
Exploring every detail with kindness.
And when you're ready,
Gently switch your left hand to your left ear,
And let your fingers explore every curve and fold with the same soft attention.
Begin again at the earlobe,
That soft,
Round part at the bottom.
Massage it gently in slow,
Loving circles with your thumb and fingers.
Move up along the outer edge of your ear,
Tracing the gentle curve with your fingertips.
Feel every ridge and smooth surface beneath your touch.
Find that little bump just in front of your ear opening,
That small,
Nubby part.
Massage it carefully in small circles,
Inviting your body to soften and relax.
Give it a light but firm little touch.
Slowly move your fingers around the folds inside your ear,
The soft ridges and dips unique to your ear.
Take your time to trace each fold and dip,
Gentle,
Comforting touch.
If your fingers want to linger on a spot that feels good,
Honor that desire,
Using whatever pressure feels right to you.
Always gentle and always soothing.
Breathe softly,
Feeling the warmth of your hand and calm spreading throughout your body.
If a yawn or sigh wants to come,
Welcome it as a sign your body is releasing tension.
Continue exploring your left ear,
Going over every detail with gentleness and softness.
And know with this gentle care,
You are helping your body feel safe,
Soft and deeply at peace.
Now when you feel ready,
Slowly begin to bring your hands behind your head.
Let your fingers gently weave together,
Or simply rest one hand over the other,
Whatever feels soft and natural.
Begin to draw your elbows back,
Just enough to open across your chest,
Like sunlight warming a closed flower.
Take a breath here,
Soft and slow.
Feel the openness across your collarbones,
The invitation to soften.
When it feels right,
Slowly turn your head to the right.
Let your eyes follow,
Turning with your chest,
As if you're gazing toward something familiar in the distance.
Notice the stretch through the side of your neck,
The gentle opening through your shoulder and chest.
And hold here for a few breaths.
Let yourself settle into it,
No pushing,
No force,
Just space.
Now without moving your head,
Let your eyes float to the left,
Across the horizon.
This subtle shift creates a tender twist,
A soft awakening sensation that invites your nervous system to reorganize,
To reset,
To return.
Pause here,
Feel.
And when you're ready,
Come back to center,
Your head,
Your gaze,
Your awareness.
And slowly turn your head to the left,
Your eyes following.
Open gently through your chest as you breathe into the space you've created.
Let this feel like a whisper,
An opening with no urgency.
And now shift just your eyes,
Looking back toward the right,
While your head remains facing left.
Let your whole body receive this gentle spiral,
An inner stretch that reaches into places words can't quite touch.
Stretching your elbows back to even deepen it.
Holding this space for a moment,
Letting your breath trace the shape of this twist.
And when you feel complete,
Return again to center.
Maybe your body asks for a long,
Delicious stretch,
Arms overhead,
Legs reaching,
Or a roll of the shoulders.
Let it happen.
This is your body speaking.
This is you listening.
And now,
With nothing left to do,
Nowhere to be,
You've softened your body,
Shifted your state,
And offered yourself presence,
Patience,
And care.
Let your hands rest wherever they feel most at home.
Maybe over your heart,
Your belly,
Or tucked quietly into the blankets beside you.
Feel the echo of your own touch.
The warmth still lingering.
Now take a slow,
Deep breath in through your nose,
And a long,
Gentle sigh out of your mouth.
Feel how your body softens even more with your exhale.
Let your breath become your lullaby,
A rhythm that rocks you inward.
Inhale,
And exhale.
Nothing to force.
Just following the breath.
Letting it lead.
If you're still sitting,
Maybe you lie down now.
Or simply lean more fully into the support beneath you.
Let it carry your weight completely.
You are being held by the earth,
By your breath,
By your own tenderness.
Let your thoughts drift like clouds.
No need to hold them.
Just watch them pass.
If sleep comes,
Welcome it.
If stillness stays,
Let it be.
You've done enough.
You are enough.
With every breath,
Sink a little deeper,
Softly,
Sweetly,
Home.
Namaste.
