Welcome to the safe space,
Allow yourself to settle into stillness,
Lie comfortably letting the body be fully supported by the surface beneath you.
Take a moment to notice the weight of your body,
How gravity naturally draws you downward,
How there is nothing you need to hold.
Feel the contact between your body and the earth,
The back of the head,
The shoulders,
The spine,
The back of the pelvis,
The back of the legs,
The heels,
The earth receives you completely,
There is no effort required.
Allow the eyes to rest gently in their sockets,
The tongue to soften in the mouth,
The jaw to release,
Let the breath move naturally,
No need to guide it,
Just allow it to flow.
This is a space of deep rest,
A space where the body can let go and awareness can remain quietly present.
Continue,
I'll invite you to take a moment to set your intention for this practice,
Let their intention rise naturally without effort and then just hold this intention as if placing it in the center of your heart and allow it to rest there,
Knowing it will be received at the right level.
Bring your awareness gently to the breath,
Not changing it,
Not guiding it,
Just simply noticing how the body breathes when it is allowed to rest.
Feel the breath moving in through the nose and out again,
Notice the natural rhythm,
The quiet ease of it.
Feel the subtle rise of the chest and the soft fall as the breath releases,
The body knows exactly how much breath it needs,
Each breath is unforced,
Effortless,
Reliable.
As the breath moves in the body receives,
As the breath moves out the body softens.
Allow your awareness to rest with this gentle rhythm,
Nothing to count,
Nothing to control,
Just the steady presence of breathing.
With each breath the nervous system settles a little more,
The body recognizes the safe rhythm.
Let the breath continue naturally as awareness begins to widen into the body,
Begin to sense the body as a whole,
Not individual parts,
Just the body resting as one complete form.
Notice the natural rhythm of the breath,
The gentle rise and fall of the chest,
The subtle movement of the abdomen.
Feel how the breath moves through the body without any effort from you.
Awareness remains awake,
The body is deeply resting.
Now bring your awareness to the right side of the body,
The right hand,
The right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
The palm of the hand,
The back of the hand,
The wrist,
The forearm,
The elbow,
The arm,
The shoulder,
The right side of the chest,
Right ribs,
Right side of the waist,
Right hip,
The heel,
The sole of the foot,
The top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the entire right side resting,
Supported,
Heavy,
At ease.
Now bring your awareness to the left side of the body,
The left hand,
The left thumb,
The left index finger,
The left middle finger,
The left ring finger,
The left little finger,
Palm of the hand,
Back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
The left ribs,
The left side of the waist,
The left hip,
Thigh,
Knee,
Left foot,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the entire left side resting,
Balanced,
Supported,
At ease.
Now bring your awareness to the back of the body,
The back of the head,
The neck,
The upper back,
Shoulder blades,
Middle back,
Lower back,
Back of the pelvis,
Sacrum,
Back of the thighs,
Back of the knees,
Calves,
Heels resting into the earth.
Feel how the back of the body is fully supported,
Held without effort.
Now bring your awareness to the front of the body,
Forehead,
Eyebrows,
Eyes,
Cheeks,
Nose,
Lips,
Jaw,
Throat,
Chest,
Heart space,
Upper abdomen,
Lower abdomen,
Pelvis,
Front of the thighs,
Knees,
Shins.
Top of the feet,
Feel the entire front body softening,
Breathing,
Resting.
Sense the body as a complete whole,
Every part resting together,
Nothing separate,
Nothing needing attention.
The body is heavy,
Grounded,
Supported by earth.
Awareness remains present while the body rests deeply,
Bringing your attention to the feeling of being held.
The earth beneath you is steady,
Ancient,
Unmoving.
It receives the weight of your body completely.
There is no need to hold yourself up,
Feel the steadiness of the ground,
The reliability of it,
The quiet strength beneath you.
Allow yourself to trust the support.
Each part of the body can soften further knowing it is held.
Imagine now that beneath your body the earth is warm and supportive.
You may sense the feeling of lying on rich soil or smooth stone warmed by the sun.
The earth beneath you is alive with quiet energy,
Stable,
Grounded.
Feel this energy supporting your body,
Cradling you,
There is a sense of belonging here.
A sense of being exactly where you need to be.
As the body continues to rest,
Awareness becomes more spacious,
Thoughts may drift by like clouds passing through a wide sky.
There is no need to follow them.
Sensations may come up and go,
You simply just notice.
The body is resting at a deep level,
The nervous system is recalibrating,
Everything is unfolding naturally.
Allow yourself to rest in this state,
The body supported,
The breath flowing,
Awareness present,
Nothing to do,
Nothing to achieve.
This is a state of integration where the body absorbs the benefits of rest.
Gently bring your attention back to awareness,
The intention you placed in the heart at the beginning.
Notice how it feels now,
Perhaps more subtle,
More integrated.
Allow it to settle deeply without effort or expectation.
When you are ready,
Begin to gently bring some movement back into the body,
Wiggle the fingers and toes.
Take a deep long inhale,
Allowing the body to reawaken in its own time.
Take a moment to notice how you feel now,
Grounded,
Present,
Supported.
Carry the sense of being held with you,
Allowing it to stay in the body as you rest or move on with your day.
Thank you for going on a beautiful journey with me,
With love and gratitude always.
