Welcome.
My name is Becky Diaz,
And the intention for this practice is to offer a space to come down from the day,
Reconnect to the body and spirit,
And settle into satisfying sleep.
Go ahead and find a comfortable position,
Allowing your body to fully relax into your space.
Close your eyes,
Either partially or fully,
Whatever feels best for you.
Take a deep breath in through your nose,
Filling your lungs,
And then slowly exhale through your mouth.
Letting go of any tension.
And then continue breathing,
Allowing each inhale and exhale to guide you into deeper relaxation.
With every inhale,
Feel the air nourishing you.
With every exhale,
Release the weight of the day.
Feel yourself becoming heavier,
Sinking into the surface beneath you as if you were sinking into the heart of the ocean,
Supported,
Held,
And completely at ease.
Now gently bring your awareness to your feet.
Notice any sensations,
Warmth,
Coolness,
Tingling.
With your next exhale,
Invite any tension in your feet to soften.
Slowly move upward through your body,
Bringing awareness to your legs,
Hips,
And abdomen.
With every breath,
Feel these areas softening,
Unwinding with each exhale.
Moving your attention to your feet,
Move your awareness to your chest,
Your shoulders,
Feeling them drop and release any tightness.
Now gently bring your focus to your face.
Notice any subtle sensations there.
Maybe the feeling of air moving over your skin and the soft contact of your face with the surface beneath you.
With each breath,
Invite your forehead to soften.
Relax your eyes,
Allowing them to deeply rest in their sockets and soften your cheeks.
Let go of any clenching or holding in your jaw,
Letting it hang open gently.
With each exhale,
Bring your awareness to your feet.
With each exhale,
Bring your awareness to your chest.
With each exhale,
Bring your awareness to your feet.
With each exhale,
Bring your awareness to your chest.
Subtle waves moving through your body,
Inviting deep relaxation.
Feel your arms,
Hands,
And fingers soften and continue this sensation of surrender as you move all the way back down your fingertips and toes.
As your body unwinds,
The mind may still hold onto the events of the day.
Thoughts,
Feelings,
Or sensations may arise.
If they do,
Simply acknowledge them with compassion.
These parts of you have worked tirelessly to protect you today and every day.
Imagine cradling them with warmth and understanding as you would a dear friend.
You might say to them,
Thank you for your efforts to keep me safe.
You can rest now.
I am safe.
We are safe.
Invite these parts of yourself to soften with your breath.
As you breathe in,
Like gentle waves lapping at the shore,
Carrying them to a place of stillness.
Now feel the gentle rhythm of your breath,
Like the ocean's tide moving in and out,
With each inhale,
Imagine the tide coming in,
Filling you with calm.
With each exhale,
Feel the tide receding,
Carrying away any remaining tension.
Allow your breath to mirror the waves.
Flowing in and flowing out.
Each wave soothing you deeper into relaxation.
Feel yourself drifting further with every breath,
Like a droplet of water falling softly into the sea,
Mixing effortlessly with the vastness of the ocean.
There is nothing you need to do,
And nowhere to be.
There is just this moment,
Just this ease,
With each wave of breath,
Surrender more fully into the stillness,
Knowing you are safe,
Supported,
And held by the vastness of the ocean of calm.
And let go into the gentle embrace of sleep,
Trusting that with each wave,
You are sinking deeper into comfort,
Peace,
And rest.
Thank you.
