Welcome,
This is Nathalie.
This practice is designed to help you gently release the impressions of the day and prepare your body and mind for rest.
It is not about trying to fix or analyze anything,
But simply allowing yourself to let go,
To rest in awareness and to recharge.
You may notice that the more you give yourself permission to soften,
The more easily the body and mind will unwind,
Find a comfortable position lying on your back,
Preferably on your bed,
With your arms relaxed at your sides and palms facing upwards.
Close your eyes when you're ready and allow yourself to settle.
At this moment,
Bring to mind your sankalpa,
A short positive statement that reflects your intention.
It may be something like,
I am at peace,
Or I allow myself to rest,
Or I trust life.
Silently repeat your sankalpa three times with full awareness and conviction.
Begin by noticing the sounds around you,
Sounds outside the room,
Perhaps distant or far away,
Sounds inside the room,
Close to you.
Without judgment,
Simply listen.
Allow sounds to come and go like waves on the shore.
Now gently bring awareness to your body,
Specifically to the meeting points between your body and the bed.
Notice the back of your head resting,
Your shoulders touching the surface,
The weight of your arms and hands,
Your back,
Your hips,
Your legs,
Resting comfortably.
Notice where your heels are sinking down into the bed.
Notice all the meeting points between your body and the bed.
Allow yourself to feel supported,
Completely held by the bed.
Now we will move awareness through the body part by part,
As I name each area.
Bring your attention there,
Allow that area to soften,
And then move on.
No need to move physically,
Simply follow with your mind.
We start with the right side of the body,
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Right waist,
Right hip,
Knee,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third.
We move on to the left side of the body,
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Left foot,
Back of the hand,
Wrist,
Forearm,
Shoulder,
Armpit,
Waist,
Knee,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fifth.
Back of the body,
Bring awareness to your heels,
Calves,
Thighs,
Buttocks,
Lower back,
Shoulder blades,
Back of the head,
Front of the body,
Forehead,
Eyes,
Nose,
Lips,
Chin,
Throat,
Chest,
Abdomen,
Pelvis,
Whole body together,
Feel the entire body as one,
The whole body together.
Bring awareness now to your natural breath,
Feel the gentle rising and falling of the belly,
The expansion and release of the chest,
The softness of the breath flowing in and out of your nostrils.
There is nothing to change,
Simply observe the rhythm of your breath.
Now return once more to your sankalpa,
Repeat your intention silently three times with deep faith and trust.
Slowly bring your awareness back to the room,
Notice the sounds around you,
The support beneath you,
Begin to gently move your fingers and toes,
And when you feel ready,
You may open your eyes,
Carrying the sense of peace and release with you into the night.
