Begin by coming into a position of complete comfort and support.
Lie down on your back in Shavasana,
Legs extended,
Feet falling naturally open,
Arms a few inches from the body,
With palms facing upward.
If you prefer,
Place a pillow under your knees or head,
A blanket over your body for warmth or an eye pillow for deeper relaxation.
The body should feel completely supported.
Once you're settled,
Take a slow deep breath in through the nose and gently release it through the mouth.
Again,
Breathe in deeply and exhale softly,
Letting the weight of the body sink into the ground beneath you.
Notice the contact points between your body and the floor.
Feel how the earth fully supports you.
You can rest here safely.
Nothing to do,
Nowhere to go,
This time is for rest.
Now,
Silently bring a gentle intention into your awareness.
May I release the thoughts that no longer serve me.
May I find peace within myself.
Repeat your intention softly in your mind three times.
Allow the mind to begin slowing.
Thoughts may still be present,
But you don't need to interact with them.
Let them pass like clouds drifting across a clear blue sky.
Bring awareness to your natural breath.
No need to change it.
Simply notice the inhale and notice the exhale.
Feel where the breath is easiest to sense,
At the nose,
The chest or the belly.
With every exhale,
Allow the body to soften.
Feel yourself settling more deeply.
If thoughts arise,
Gently notice them.
No need to follow them,
No need to push them away.
Guide your attention back to the breath.
Silently on each exhale repeat,
Letting go.
We will now move through a slow body scan,
Calling attention through sensation and stillness.
Let your awareness lightly rest wherever I guide it.
There's nothing to change,
Only to notice.
There is no movement,
Only attention.
Bring your attention to your right hand.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Awareness to the palm,
The back of the hand,
The wrist,
The forearm,
The elbow,
The ankle,
The upper arm,
The right shoulder,
The right side of the chest,
The right waist,
The hip,
The thigh,
The right knee,
The calf,
The ankle,
The back of the foot,
The sole of the foot,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the little toe.
Now shift your awareness to your left hand,
The left thumb,
The index finger,
The middle finger,
The ring finger,
The little finger,
The left palm,
The back of the hand,
The wrist,
The forearm,
The elbow,
The upper arm,
The left shoulder,
The left side of the chest,
The waist,
The hip,
The left thigh,
The knee,
The calf,
The ankle,
The back of the foot,
The sole of the foot,
The left big toe,
The second toe,
The third toe,
The fourth toe,
And the little toe.
Bring awareness to your back,
The shoulder blades,
The mid back,
Lower back,
And the surface supporting you.
Feel the whole back body resting without effort.
Bring attention to your abdomen rising and falling with each breath,
The softness of the chest,
The heart gently beating beneath.
Bring awareness to the throat and neck,
The face,
Jaw relaxing,
Tongue soft,
Eyes resting deeply in their sockets,
Forehead smooth,
The body is now deeply relaxed.
Bring your awareness to the space of the mind,
The field where thoughts arise and dissolve.
Imagine each thought as a small ripple on a still pond.
You no longer chase the ripples,
You simply watch as they appear and fade back into stillness.
If a ruminating thought comes,
Acknowledge it gently and imagine placing it on a leaf that floats down a quiet stream,
Carried away effortlessly.
Now,
Rest in the space between thoughts.
Feel the vast stillness that lives behind your thinking mind.
This stillness is peace.
It is always within you,
Each breath invites you deeper into it.
Notice the quiet beneath thoughts,
The still presence always here.
Rest your awareness here,
Nothing to do,
Nothing to change.
Silently repeat,
In this moment,
I am safe.
In this moment,
I am at ease.
Begin to invite awareness back to the body.
Notice the breath becoming slightly deeper.
Feel the points of contact with the surface beneath you.
Invite small movements back into your fingers and toes,
Your wrists and ankles.
When you're ready,
Stretch your arms overhead and take a full,
Refreshing breath.
Roll slowly to one side,
Pausing there for a moment,
With eyes closed,
Allowing a sense of gratitude to arise for the stillness you've cultivated.
Then,
With care,
Slowly come to a seated position.
Keep your eyes closed if you feel safe to do so,
Or keep your gaze soft.
Take one final,
Grounding breath in through the nose and exhale through the mouth.
Notice how the mind feels clearer,
The body steadier,
The heart more open.
Carry this inner peace with you into the rest of your day.
