Take a moment to settle in and find a comfortable position,
Allowing your body to be fully supported.
If it feels okay,
You can close your eyes.
Begin to notice the breath.
Let gravity gently hold your body and allow any tightness or tension to be released.
Notice the expansion on the inhales.
Might place a hand on your belly or your heart space.
Notice how it rises with the inhales and gently drops on the exhales.
Perhaps practice opening the heart space and filling the belly with each inhale.
Be curious to see if you can release a little bit more tension or stress with each exhale,
Letting the body settle further into gravity's embrace.
Continue noticing the breath.
Inhale gently through the nose,
Pause,
And exhale softly through the mouth.
See if you can allow each breath to become slower,
Easier,
More natural.
Now silently affirm to yourself,
I am honoring my body's need for rest.
I nourish my body with relaxation and release.
I respect my body's request for rejuvenation.
With each breath,
Invite your body to soften.
Imagine peace and calm flowing through you,
Restoring,
Recharging,
Replenishing.
Allow yourself to slow down.
Let your mind and body reset with ease.
You are supporting your body's wisdom by giving it the rest it needs.
Now bring your attention to the coolness of the breath as it enters the nostrils,
And notice the warmth as it leaves the body.
Feel how the simple rhythm nourishes your whole being.
See if you can shift your focus to your heart space.
Imagine a gentle warm glow radiating outward,
Filling the entire body with comfort and ease.
Sense into your own intuition,
Trusting your inner wisdom to guide you toward what you need most in this moment.
Now bring your awareness down to the root of your spine,
Connecting with the steady grounding of the earth beneath you.
Feel gravity holding you and supporting you fully.
Gently scan through the body.
See if you can release and soften any areas of tightness or tension.
Letting go around the forehead,
Releasing the jaw,
Letting the tongue rest in the mouth,
Softening through the neck,
Shoulders,
The spine,
The ribcage,
Into the belly,
Across the hips,
All the way down the legs and into the feet and toes.
Release and soften the entire body held with ease.
Allow your body to rest here,
Feeling nourished and whole,
Attuned to the steady rhythm of the breath.
Allow yourself to pause here for a few minutes,
And when I return,
We'll begin to bring our awareness back to the present moment.
And now,
With softness and ease,
Begin to slowly bring your awareness back to the breath.
Take a slow,
Deep inhale through the nose,
Holding it at the top for a moment,
And exhaling completely.
See if you can lengthen the exhale,
And continue breathing this way through two more complete breath cycles.
Deeply inhaling through the nose,
Holding,
And extending the exhale completely.
Now allow the breath to return to its natural rhythm.
Begin to notice the space around you,
Perhaps noticing any sounds in the room,
Any scents or sensations in the body,
Perhaps gently moving the fingers,
Toes,
Perhaps stretching your arms and legs,
Letting the world gently come back into focus.
Softly,
Slowly begin to open your eyes,
Sense into being calm and at ease,
And allow the sense of rest and rejuvenation to carry with you into the rest of your day.
Namaste.
