A slow walk through the body

Settle into the place where you are lying. Let the bed take your weight. You do not need to do this well, and there is nothing to get right. Take one slow breath in through your nose, and let it go out slowly through your mouth, like a long sigh at the end of the day.

Bring your attention to the very top of your head. Notice whatever is there, warmth or coolness or nothing much at all. Breathe in gently, and as you breathe out, imagine the skin of your scalp softening, as if a warm hand were resting there.

Now let your attention move down to your forehead. So much of the day gathers here without our noticing. Breathe in, and as you breathe out, let your forehead smooth and widen. Let your eyebrows drift apart. Let your eyes grow heavy behind your closed lids, resting back in their places.

Notice your jaw. It may be holding on a little. Breathe in slowly. As you breathe out, let your teeth part, just slightly, and let your tongue rest soft in your mouth. Let your cheeks go loose. Your face does not need to make any expression now.

Move down to your neck and throat. Feel the weight of your head resting on the pillow, fully supported. Breathe in, and feel the cool air pass through your throat. Breathe out, and let the muscles at the sides and back of your neck let go, one small step at a time.

Now your shoulders. They have carried a great deal today. Breathe in, and let them rise a little if they want to. Breathe out, and let them fall, down and away from your ears, sinking into the bed beneath you. Let them be heavy. Let them be held.

Let your attention flow down through your arms, your upper arms, your elbows, your forearms. Breathe in. As you breathe out, feel your arms grow heavy and warm, as if they were filled with warm sand. Let the heaviness reach your wrists, your palms, each finger in turn, until your hands lie open and still.

Bring your attention to your chest. Notice it rising and falling on its own. You do not need to change anything. Breathe in, and feel your ribs widen gently, like a slow wave coming in. Breathe out, and feel them settle back, like the wave sliding out again across the sand.

Now your belly. Let it be soft. There is no need to hold it in. Breathe in, and let your belly rise like dough rising slowly in a warm kitchen. Breathe out, and let it fall. Each breath can be a little slower than the one before, if it wants to be.

Move your attention around to your back. Feel the long line of your spine, and the broad muscles on either side of it. Breathe in, and imagine warmth spreading across your back. Breathe out, and let your back sink down into the mattress, as if it were melting slowly into it.

Notice your hips and the base of your spine. This is where your body meets the bed most fully. Breathe in. Breathe out, and let your hips grow heavy. Let the bed take all of that weight. You are not holding yourself up. Something else is doing that for you now.

Let your attention flow down into your thighs, long and strong. They have walked you through the whole day. Breathe in, and as you breathe out, let them soften and grow heavy, sinking down. Let the heaviness pour on through your knees and into your calves, loosening them as it goes.

Now your ankles and your feet. Notice your heels resting, the arches, the tops of your feet, each toe. Breathe in, and feel a gentle warmth gathering there. Breathe out, and let your feet fall slightly outward, loose and easy, with nowhere left to walk tonight.

Now feel your whole body at once, from the top of your head to the tips of your toes. Heavy and warm and still. Breathe in slowly, all the way down. Breathe out slowly, all the way out. There is nothing more you need to do today. Everything else can wait until morning.

You are safe here. You are warm here. You can let go now.

You have done enough. You are allowed to rest. You have permission to sleep.