Welcome.
Today,
Give yourself permission to rest deeply.
Find a comfortable position lying on your back,
Arms slightly away from your body,
Palms facing upward.
Close your eyes all the way down and let the body soften.
This is your time free from doing,
Free from thinking,
Free from striving.
Begin by noticing your breath.
Don't try to change it.
Simply observe its natural rhythm.
And with each exhale,
Feel your body sinking more deeply into the surface beneath you.
Allow your muscles to melt.
Allow your jaw to unclench,
Allowing it to hang loose,
And allow your eyes to rest heavy in the eye sockets.
And now silently set an intention for yourself for today's practice,
A positive affirmation or a simple intention.
This can be something that you truly wish to cultivate.
And once you've found your intention for today and today's practice,
Repeat it three times in your mind with confidence and calm,
Allowing it to settle.
Bring awareness now to your right hand thumb.
Second finger.
Third finger.
Fourth.
Palm of the hand.
Move your awareness to your right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left hand thumb.
Second finger.
Third finger.
Fourth.
And fifth.
Palm of the left hand.
Wrist.
Forearm.
Elbow.
Shoulder.
Feel your arms heavy and relaxed.
Notice your chest,
Heart space.
Abdomen.
Pelvis.
Shifting awareness to the right leg.
Starting with the right hip.
Thigh.
Knee.
Ankle.
Heel of the foot.
Sole of the foot.
The right big toe.
Second toe.
Force.
Fourth.
And fifth.
Moving awareness to the left leg.
Starting with the left hip.
Calf.
Ankle.
Heel of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third toe.
Force.
And fifth.
And bring attention to your back.
Your entire spine.
Shoulder blades.
Moving attention to the neck.
Face.
Face.
And scalp of the head.
And notice any sensations without judgment.
And now imagine a soft golden light at the top of your head.
And with each breath it slowly spreads downward.
Filling your forehead.
Filling your eyes and eye sockets.
Your cheeks.
Your throat.
Feel it fill your chest.
Abdomen.
Hips.
Legs.
And feet.
All the way down through the toes.
Until your entire body is bathed in gentle warmth.
And calm.
And bring your attention to the forefront of your mind again.
And repeat it three times silently.
Feeling it resonate deeply within your relaxed body.
And mind.
Begin to bring some subtle movements to the body.
Perhaps wiggling your fingers.
And toes.
And then extending that movement to the wrists and the ankles.
Gently rotating them if that feels right for you.
Take a nice deep breath in through the nose.
And exhaling out of the mouth.
Take another deep nourishing breath if that feels right for you.
And when you're ready you can stretch your arms overhead if that feels right to you.
Or perhaps bringing your knees into your chest.
And giving yourself a gentle hug.
And when you're ready you can roll over to one side.
And pause for a moment.
And then when you're ready you can slowly come to a seated posture.
Carrying the calm and intention of your practice with you into the rest of your day.
Thank you so much for your practice today.
