Welcome and thank you for being here.
Find a comfortable position where your body can be fully supported.
Perhaps you're lying down beneath your blanket.
Resting your head on a pillow.
Just allowing yourself to settle into a space that feels safe and nourishing for you.
Take any adjustments that make you feel even more comfortable and cosy.
Maybe you soften your shoulders.
Maybe you let your feet fall or pan.
Maybe you tuck a blanket around your body.
And create that sense of comfort for yourself.
There is no why you need to be.
Nothing you have to plan For these next moments,
Simply allow yourself to receive.
As you begin to close your eyes,
Notice the places where your body is already being held.
The support beneath your head.
The support beneath your back.
The support beneath your legs.
The support beneath your entire body.
You don't have to hold yourself up.
You don't have to carry anything right now With each exhale,
Allow yourself to release any weight that you've been carrying.
The weight of the day.
The weight of any responsibilities.
The weight of constant doing and thinking.
Just allow gravity to hold you.
Allow the earth beneath you to receive you just as you are here and now.
Coming to this peaceful and cosy space.
Feeling your breath just flowing in and out naturally,
Effortlessly.
Simply noticing the breath flowing in and the breath flowing out.
Like gentle waves arriving on the shore.
Then returning again to the ocean just that natural rhythm of your breath.
No need to change it.
Breathing in and breathing out.
Welcoming yourself exactly as you are.
Before we go deeper we're going to connect with our sankalpa,
Our intention for this practice Sankalpa is that heartfelt intention,
So maybe you're already carrying it with you?
Please continue connecting to it.
Otherwise just inviting that simple presence of intention.
I give myself permission to slow down.
I give myself permission to slow down.
Just repeat it quietly in your mind.
Lovely.
Keep feeling your breath here.
Simple noticing of the inhales and exhales.
Welcoming the soothing,
Healing breath.
Knowing that so much healing is already within you.
Slowly and slowly withdrawing from the world of doing and thinking.
Into the world of being and sensing.
Perhaps noticing any sensations of warmth or cold around your body.
Maybe the touch of the fabric of your clothes against your skin.
The temperature of the air around you.
All that simple feeling of your body resting.
Supported,
Safe and held.
With each exhale,
Allow the muscles of your face to soften.
The jaw to relax a little bit more.
The tongue is resting in your mouth.
Feeling the space around your eyes becoming soft.
And relax now.
Your shoulders just melting down to the surface beneath you.
And as your body keeps softening here Perhaps the nervous system begins to receive that message,
That sign that it's safe to rest.
Safe to let go.
Safe to just be.
Only resting and only breathing.
We are going to be shifting the awareness of the body through different points,
Different body parts.
Just keep following my voice and following your breath as we do so.
Bringing your attention to your feet.
Feel your feet relaxing,
Totally supported.
Taking a breath all the way from your feet and up to the top of your head to the crown.
Then exhale all the way down from the crown to your toes.
Inhale again from toes to your crown all the way up alongside the spine.
And exhale all the way down,
Resting your attention in your ankles.
Let your ankles relax,
Become a bit more spacious.
Taking a breath in from the ankles all the way up to the top.
Then from the top of your head down to the ankles Inhale and cool to the top of your head.
Exhale top to the ankles.
Inhale and close to the crown.
Exhale,
This time resting your attention in your knees.
Relaxing the space inside the knees and underneath the knees.
Inhale from the knees to the crown of your head.
Exhale from top all the way down to the knees.
Inhale,
Knees to the crown.
Exhale crown to the knee.
Last time inhale knees to the crown.
Exhale,
This time rest your awareness in the hips and the pelvis.
Relax and soften in your pelvis.
Feeling your glutes totally supported.
Melting down to the earth.
Inhale from the pelvis to the crown.
Exhale crown to pelvis.
Inhale,
Pelvis all the way up to the top.
Exhale all the way back to your pelvis.
One more,
Inhale all the way upwards.
Exhale,
This time resting your attention in the heart space in the middle of your chest.
Feel your heart softening.
Your shoulders totally resting,
Supported and safe.
The powerful space of your heart.
Let this warm energy spread through that.
Inhale from the heart to the top of the head.
Exhale,
Top down to the hall.
Inhale hard to the top.
Exhale back down to your heart.
Inhale all the way up to the crown of your head.
Exhale,
This time resting the attention in the middle of your throat.
The throat centre.
Softening the space around the throat,
Around the neck.
Just know that you don't have to hold anything there.
Inhale from the throat to the middle of your forehead.
Exhale forehead to the floor.
Inhale,
Throat to the middle of your forehead,
Your third eye centre.
Exhale back down to the floor.
Keep your breath awareness here.
Think for 10 breaths like that,
From the throats to the middle of the forehead softening and then back down 10 times.
Lovely,
Now let go of that breath,
Let go of the counting.
Just totally relaxed and open now.
Connecting to the sense of safety from within.
How does it feel for you to be safe?
Is it through some warm through a gentle weight on your body through that spaciousness of your breath.
Being close to the ground.
Allowing that felt sense of safety.
To circulate within your body now.
Around your heart.
Around your legs.
Around your head.
And as you feel that sense of safety within the body now moving yourself to a place that feels safe Maybe you're simply staying in your bed in your visualization or maybe it's the forest River.
The meadow.
The natural place that feels safe and comfortable for you.
Maybe you feel that warmth of sunlight.
Any sounds of the birds?
Or any sounds,
Colours,
Textures that make you feel more comfortable and cosy.
And just totally rest in your awareness now.
Rests into the space of being.
Melting deeper and deeper into the space of relaxation and total surrender.
And maybe drifting away to sleep,
Slowly,
Slowly just surrendering.
Or if you wish to come out of this practice.
Bringing awareness to your body.
And very,
Very slowly starting to move.
Provide more presence there.
And giving yourself time to come back to wherever you are.
Thank you so much for listening and connecting.
Wishing you a beautiful rest of your day.
May you be guided by peace.
Namaste
