And begin by getting comfy and allowing your body to be fully supported.
So if that means pulling in some extra blankets or pillows,
Adjusting however you need to,
Take some time to do that.
If your eyes are open,
Gently scan the room.
And then close your eyes,
Allowing everything to fade away.
Bring attention to your breath.
Not controlling anything,
Just noticing,
Watching the slow,
Steady inhale and exhale.
And as you begin to watch your breath,
You may notice that thoughts arrive and just watch those as well,
Bringing the attention back to the breath.
Let the inhale be natural,
Let the exhale extend just a couple beats longer.
The longer exhale is soothing your nervous system,
Shifting your body out of stress and into rest.
Continue for a few more rounds.
And as you do,
Bring your attention to your body.
Imagine a warmth spreading across your scalp,
All the way at the top of the head,
Down your face,
Down the back of the head,
Just smoothing out any tension,
Letting the tongue get nice and heavy in the mouth.
And allow this warmth to move down the neck slowly,
To the collarbones,
Down the shoulders,
Down the arms,
Letting everything get heavier.
Release anything you're holding in the hands,
Consciously softening through the palms.
And as you feel this warmth moving through the body,
As your body releases,
Just remember it's safe to let go.
Feel this gentle warmth in the chest,
The belly,
Every exhale just releasing a little bit more,
Allowing your body to shift into a slower rhythm,
The rhythm of healing,
Of deep sleep.
You'll feel this warmth go down the hips,
The legs,
The knees,
The calves and the feet,
Each area settling,
Sinking.
Allow the body to be still,
The nervous system to calm.
Allow the mind to just gently do what it needs to do,
Softening as it needs to soften,
From wakefulness to a state of rest and recuperation.
Now picture a low,
Steady light behind your eyes,
Soft,
Dim,
Quiet.
There is nothing for you to do.
There is nothing for you to solve.
With every breath,
Your awareness drifts downward.
Rest now.
You are safe.
You are supported.
Your body knows what to do.
