Lie down on your back if you can.
Arms by your sides, palms up.
Let your feet fall open.
Your mind might still be going.
That's fine.
You don't have to quiet it.
Just follow my voice.
Now pick a short intention.
A sentence you'd like to be true.
You can use this one...
"I am safe to rest, even when my mind is busy."
Say it to yourself once more.
Slowly.
I'll name parts of the body.
Just let your attention hop there.
No need to relax them.
Right hand first thumb...
finger...
middle finger...
ring finger...
little finger.
Palm.
Back of the hand.
Wrist.
Right elbow.
Upper arm.
Shoulder.
Right side of the chest.
Right hip.
Knee.
Ankle.
The sole of the right foot.
Left hand thumb...
first finger...
middle finger...
ring finger...
little finger.
Palm.
Back of the hand.
Wrist.
Left elbow.
Upper arm.
Shoulder.
Left side of the chest.
Left hip.
Knee.
Ankle.
The sole of the left foot.
Back of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between your eyebrows.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Throat.
Chest.
Belly.
Now the whole right side of the body...
The whole left side...
The whole body, all at once.
Notice the breath at your nostrils.
Cool air coming in.
Slightly warmer air going out.
Now count your breaths backward, starting at eleven.
Breathing in, eleven.
Breathing out, eleven.
Breathing in, ten.
Breathing out, ten.
Keep counting on your own.
If you lose your place, start again at eleven.
Nobody's keeping score.
Now let the counting go.
Picture a place where you feel completely safe.
Real or made up.
Maybe a quiet beach early in the morning, with small waves rolling in.
Or a room you loved as a kid.
Whatever shows up.
Notice what's under you there.
Warm sand, maybe, or soft grass.
Notice the temperature of the air on your skin.
Nothing here needs anything from you.
Your thoughts can come and go like those waves.
They don't have to stay.
Bring back your intention.
Say it slowly,
three times, inside.
"I am safe to rest, even when my mind is busy."
Start to notice the room around you.
The sounds outside.
Feel your body lying on the floor.
Move your fingers and toes.
Take a big stretch if you want one.
Roll onto your side, stay there a moment, then sit up in your own
time.