Begin by settling into a comfortable position.
If you're lying down,
Allowing your body to be fully supported by the surface beneath you,
Making any micro adjustments you might need to get really comfortable here.
Letting gravity do the work as you settle in,
Snuggling a little deeper,
Maybe placing a covering over the eyes.
If it feels comforting,
Placing one hand over your heart or just resting both hands wherever they naturally fall.
Take a nice slow breath in through the nose and an easy breath out through the mouth,
Noticing the body already beginning to settle.
Again,
Another rich breath in through the nose and a smooth,
Steady exhale through the mouth,
Then allowing the breath to just return to its natural rhythm,
Releasing any effort,
Any need to control,
Letting the breath just be soft and easy and natural.
Now bring your attention to the weight of the body,
Noticing the places where the body is already being held,
The back of the body,
The legs,
The arms,
The back of the head.
With each exhale,
Imagining the body becoming just a little heavier as if it were gently sinking,
Settling,
Or melting into these places of support beneath you.
Welcoming now a slow,
Subtle body awareness,
Not needing to change anything,
But simply to notice,
Bringing awareness to the center of the forehead,
Awareness of the eyes resting back,
The muscles here soft and relaxed,
Awareness of the jaw,
The tongue,
The throat,
Awareness of the chest and heart space,
Noticing the rise and fall of the breath here,
Awareness of the belly,
Soft and easy,
Awareness of the hips,
The feet,
The whole body resting back as though you were everywhere and nowhere at once,
The body soft and expansive,
Thoughts drifting and dissolving,
Letting them diffuse like raindrops in a lake.
If it feels supportive,
You might silently whisper to yourself,
I am restoring myself through deep,
Nourishing rest.
Turning your awareness now to the exhale,
Just gently observing the full length of the exhale and allowing yourself to rest awareness in the pause at the bottom,
Each exhale inviting you to relax a little further,
The arms and legs growing a little heavier,
The entire body sinking a little deeper,
Welcoming the deep healing darkness of sleep,
Allowing your awareness to become wide and unfocused now,
Awareness gently dissolving into the nourishing dark.
There's nothing else to do here,
Just letting the body rest,
Letting the mind rest,
Welcoming sensations of calm,
Peace,
Ease and well-being to wash through body and mind with every exhale,
The whole body at rest,
The mind at rest,
Rest already here and happening even now.
