Welcome,
Welcome to this session.
To begin,
Find a quiet,
Comfortable place to sit or lie down.
Close your eyes softly now and take a deep breath in through your nose,
Hold it gently at the top for a moment,
And then exhale slowly through your mouth.
And now take another deep breath in,
Filling your lungs completely,
Pause at the top,
And then release it slowly,
Like you're letting go of the entire day.
Feel your body sinking,
Relaxing,
And settling.
And now imagine that evening has fallen,
The sky is painted in deep shades of purple and blue,
A cool breeze brushes across your skin,
The world is beginning to grow quiet,
The noise of the day fades into stillness,
And above you,
The first stars are appearing,
And one by one,
They twinkle in the darkening sky.
Each star is a reminder that you're safe,
That you can rest,
And that you can let go.
And now,
Bring your awareness to your body,
Starting at the top of your head.
Notice any tension in your scalp or your forehead,
And with your next exhale,
Allow that tension to melt away.
And now,
Move your awareness down to your eyes,
Soften the tiny muscles around them,
And feel your eyes grow heavy,
Heavy and relaxed,
And let your tongue rest softly,
Your jaw loosens now,
And your face softens.
Now bring your attention to your neck and shoulders,
Notice if they're tight or if they're heavy,
And take a slow breath in,
And as you exhale,
Imagine that weight sliding off your shoulders,
Sliding away,
And leaving you free.
And now,
Bring your attention to your neck and your shoulders,
Notice if they're tight or if they're heavy,
Take a slow breath in,
And as you exhale,
Imagine that weight sliding off your shoulders,
Falling away and leaving you free.
And now,
Move down into your chest and belly,
Notice how your breath rises and falls here,
And with each exhale,
Feel your chest relaxing,
And your stomach softening,
And your breath becoming smooth and effortless.
Now bring your awareness to your arms and hands,
Let them grow heavy,
Resting easily,
Your legs soften too,
From your thighs down to your calves,
Your feet relax completely,
Your toes are loosening,
As though your whole body is melting into the surface beneath you.
And now,
Imagine a twilight sky above you,
The stars are brighter now,
And the moon has risen,
Casting a gentle silver light across the world,
And that light begins to surround you too,
Wrapping you in calmness,
As if you're being held in a soft blanket of moonlight.
And with each inhale,
Breathe in the stillness of the night,
And with each exhale,
Release the energy of the day.
The conversations,
The tasks,
And the thoughts that you carried,
Just let them drift away,
Like leaves floating downstream.
And now,
Picture yourself lying in a wide open field,
The grass beneath you is soft,
And the air is cool and refreshing,
And above you,
An endless expanse of stars twinkle quietly,
And you are safe here,
Every breath you take deepens your rest,
And so for the next few moments,
Simply breathe,
Let the silence of the evening fill you,
And let your mind grow even quieter,
And your body heavier,
And your heart is lighter.
And if thoughts arise,
Imagine placing them in the night sky,
Like stars you could admire from afar,
They shine,
But they no longer weigh you down,
They belong to the vastness now.
So take a slow deep inhale,
Feel calm filling every corner of your being,
Pause gently,
And exhale slowly,
Letting the last of the day drift away.
And one more time,
Inhale peace,
And exhale and release.
Peace in,
And release out.
Now begin to bring your awareness back to the room that you are in,
Notice the surface beneath you,
And notice the air on your skin,
And listen for any quiet sounds around you.
So take one final slow breath in,
Hold it just for a moment,
And then exhale fully.
And when you're ready,
Wiggle your fingers and toes softly,
Roll your shoulders gently,
And then slowly open your eyes now.
So carry the evening calm with you,
Knowing that the night sky,
The stars,
And the peace of release are always here for you.
Namaste.
