Find a comfortable position lying on your back.
Or settle into any position where you can remain completely at ease for the next few minutes.
Allow your body to be fully supported.
If you'd like,
Place a pillow beneath your knees or cover yourself with a blanket to stay warm.
Once you're comfortable.
Allow your eyes to close.
Take a slow.
Deep breath in through your nose.
And gently exhale through your mouth.
Again.
Inhale deeply.
And exhale slowly.
One more full breath in.
And let it go.
Now allow your breathing to return to its natural rhythm.
There's nowhere you need to be and nothing you need to do.
This is your time to simply rest.
Bring to mind a quiet intention for this practice.
Perhaps,
I welcome peace,
Or I allow myself to rest deeply.
Silently repeat your intention three times.
Now begin to notice the points where your body meets the surface beneath you.
Feel yourself supported.
Safe.
With every exhale.
Imagine your body becoming a little heavier.
Allowing the earth to carry you completely.
Now we'll gently rotate awareness through the body.
Bring your attention to your right thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of your hand.
Wrist.
Forearm.
Upper arm.
Shoulder.
Now your left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm.
Wrist.
Forearm.
Upper arm.
Shoulder.
Bring awareness to your chest.
Your heart.
Your belly.
Your hips.
Right leg.
Left leg.
Both feet.
Now your neck.
Jaw.
Lips.
Nose.
Eyes.
Forehead.
The crown of your head.
Now sense your whole body resting here Relaxed.
Peaceful.
Bring your attention to your breath.
Notice the gentle rise of your belly as you inhale.
The soft release as you exhale.
There is no need to change your breathing.
Simply observe.
Each inhale creates space.
Each exhale releases tension.
Imagine your breath as a gentle wave rolling onto a quiet shore.
And then flowing back out again.
Study.
Calm.
Effortless.
Now imagine a soft golden light above you.
This warm,
Peaceful light slowly begins to wash over your body.
It touches the top of your head.
Relaxing your scalp.
Your forehead.
Your eyes.
Your jaw.
The light flows through your neck and shoulders.
Melting away any remaining tension.
Down your arms.
Into your hands.
Across your chest and heart.
Into your abdomen,
Softening every muscle.
Through your hips.
Down both legs.
All the way to your feet.
Your entire body is surrounded by this warm,
Comforting light.
You feel safe.
Supported.
Completely at ease.
Rest here for a few moments,
Simply breathing and receiving this feeling of calm.
Now silently repeat to yourself.
I am safe.
I am calm.
I am deeply relaxed.
Repeat these words slowly.
Allowing them to settle into your heart.
Take one more slow,
Nourishing breath in.
And gently exhale.
Begin to notice the space around you once again.
Feel the surface supporting your body.
Notice the natural rhythm of your breathing.
If you are preparing for sleep,
You may simply remain here and allow yourself to drift peacefully into rest.
If you'll be continuing with your day.
Begin to invite gentle movement into your fingers and toes.
Perhaps rolling your shoulders.
Stretch if it feels good.
When you're ready,
Slowly open your eyes,
Carrying this sense of peace with you into the rest of your day.
Thank you for taking this time to rest.
May you move forward with a calm mind,
An open heart,
And a deeply relaxed body.
