Hello and welcome.
I'm so glad you're here.
This is a space just for you.
A few minutes to let the day go and to invite your body into deep rest.
There is nothing you need to do,
Nothing to fix and nowhere else to be.
As we move through this practice together,
I'll offer some gentle invitations and you can choose what feels right for you in this moment.
If anything doesn't feel comfortable,
You have full permission to adjust,
To move or simply to rest in your own way.
Let's begin by noticing where you are right now.
Perhaps you're lying down,
Maybe you're curled on your side or resting on your back.
Whatever position you're in,
Allow yourself to arrive fully just as you are.
If it feels okay,
You might gently close your eyes or soften your gaze towards the space in front of you.
And just begin to notice the surface beneath you.
The mattress,
The pillow,
The blankets.
Noticing the places where your body makes contact with what's holding you.
Your head,
Your shoulders,
Your back,
Your hips,
Your legs.
You are held.
You are supported.
If you'd like,
You can imagine that with each exhale,
Your body becomes just a little bit heavier.
Releasing down into the support,
Trusting that you can let go here.
There's no need to change anything about your breath right now.
Just notice it as it is.
Notice the natural rhythm of air moving in and air moving out.
Your body already knows how to breathe.
You don't have to control it.
You can simply witness it.
And as you breathe,
You might notice a softening.
Maybe in your jaw or your shoulders or somewhere else entirely.
Whatever softens,
Let it.
And whatever stays just as it is,
That's okay too.
Now,
If it feels safe and comfortable,
I'll invite you to take a slightly longer exhale than your inhale.
This is optional but if you'd like to try,
Breathe in gently through your nose and then exhale slowly through your nose or your mouth,
Letting it be a little longer,
A little fuller.
In and out with ease.
In and out,
Releasing and softening even more.
This kind of breath sends a gentle signal to your nervous system,
A signal that says it's safe to rest.
You can let down your guard here.
And with each exhale,
Imagine that any tension,
Any thoughts from the day,
Any holding can begin to dissolve like snow melting or mist clearing in the morning light.
Your body is wise.
It knows when it's time to activate and it knows when it's time to restore.
Right now,
You're giving it permission to restore.
You might notice a warmth spreading through your body or a sense of heaviness.
In your limbs or perhaps just a simple quieting of the body.
Whatever you notice,
It's all welcome here.
Now,
If you'd like,
We'll do a gentle body scan.
And remember,
This is an invitation,
Not a demand.
You can stay with me or you can simply rest in your own stillness.
Bring a soft awareness to your feet,
Just noticing them.
No need to move or change anything.
Simply acknowledge my feet are here.
And moving up to your lower legs,
Your knees,
Your thighs,
Feeling the weight of your legs resting.
Your hips,
Your belly,
Your chest.
Noticing the gentle rise and fall with your breath.
Your hands,
Your arms,
Your shoulders.
Allowing them to completely be at ease.
Your neck,
Your jaw,
Your face.
If there's any tightness here,
See if you can soften it just slightly or simply notice it without judgment.
And now the crown of your head,
Feeling your whole body as one continuous resting presence.
You are here.
You are whole.
You are enough.
As you continue to rest,
Imagine that with each breath,
You're sinking a little deeper into sleep.
Like drifting on calm water or settling into the softest cloud.
There is no effort required.
Sleep will come when it's ready.
And for now,
You're simply here.
If thoughts arise,
That's okay.
Let them pass like clouds across the sky.
You don't need to follow them.
Your body is safe.
Your breath is steady.
And this moment is completely yours.
Let yourself be held by the darkness,
By the quiet,
By the knowing that rest is your birthright.
I leave you here now in this peaceful space.
If you're still awake,
Know that you can return to your breath anytime.
That gentle anchor always available to you.
Thank you for being here.
Thank you for choosing rest.
May you sleep deeply and wake gently.
