Speaker 1: Us studious, Welcome back to rest and restore. This is
Speaker 1: your hour, set aside for soft, unhurried peace. There is
Speaker 1: nothing to chase, there is nothing to finish. There is
Speaker 1: nowhere you need to arrive. You are already here, and
Speaker 1: here here is more than enough. Here is everything you
Speaker 1: have been looking for, quietly waiting for you to settle in.
Speaker 1: I am Clara, and I will be your companion for
Speaker 1: the next hour. Find a position it feels kind to
Speaker 1: your body. If you are lying down, allow your shoulders
Speaker 1: to soften into the surface beneath you. If you are seated,
Speaker 1: let your feet rest on the floor, and let your
Speaker 1: hands come to rest wherever they feel most at home.
Speaker 1: There is no right way to be here. There is
Speaker 1: only your way, and your way is perfect. Before we begin,
Speaker 1: take a slow, easy breath, not a deep breath, not
Speaker 1: a big breath, Just an easy breath, the kind of
Speaker 1: breath that says I am here, I have arrived, I
Speaker 1: am staying for a while. Let the breath move gently in.
Speaker 1: Let the breath bath move gently out. There is no
Speaker 1: need to control it, there is no need to measure it.
Speaker 1: The breath knows what to do. It has been doing
Speaker 1: this work since the very first moment you arrived in
Speaker 1: the world. As you breathe, allow your eyes to soften
Speaker 1: closed if they are not already, Allow the muscles of
Speaker 1: your face to soften. Allow your jaw to soften, Allow
Speaker 1: your shoulders to soften, Allow your belly to soften, Allow
Speaker 1: yourself to soften. In every place you find yourself holding
Speaker 1: on you have been holding on for so long, Let
Speaker 1: this be the hour where you finally gently let go. Tonight,
Speaker 1: we are not going anywhere. We are not arriving at
Speaker 1: any destination. We are not solving any problem. We are
Speaker 1: not fixing any broken thing. We are simply here. We
Speaker 1: are simply resting. We are simply allowing the body to
Speaker 1: do what it has been longing to do all day,
Speaker 1: all week, all month, all year. We are simply giving
Speaker 1: it permission to rest. Permission to rest is not something
Speaker 1: you have to earn. It is not something you have
Speaker 1: to deserve. It is not something you have to wait for.
Speaker 1: It is yours right now, in this very breath. Simply
Speaker 1: because you exist, you are allowed to rest. You are
Speaker 1: allowed to be soft, you are allowed to be slow.
Speaker 1: You are allowed to put down every weight you have
Speaker 1: been carrying, and simply breathe. Notice the surface beneath you,
Speaker 1: Notice how it receives you, the chair, the bed, the cushion,
Speaker 1: the floor, whatever is holding you, allow yourself to be
Speaker 1: held by it. Let your weight sink down, Let gravity
Speaker 1: do its kind work. Let yourself feel heavy, heavy in
Speaker 1: a good way, Heavy in a way that means you
Speaker 1: are safe, heavy in a way that means you are resting.
Speaker 1: Take another slow breath in through your nose, and as
Speaker 1: you breathe out, let a little more weight leave the body,
Speaker 1: Let a little more tension to solve, Let a little
Speaker 1: more holding go. You do not need to know what
Speaker 1: you are releasing. You do not need to look at it.
Speaker 1: You do not need to name it. You simply breathe
Speaker 1: and on the exhale Here let it go. This is
Speaker 1: the gift of unheard peace. There is no timeline here,
Speaker 1: There is no schedule, There is no performance, There is
Speaker 1: nothing to achieve. There is only this breath, and then
Speaker 1: this breath, and then this breath, each one a small rest,
Speaker 1: each one a small return, each one a small homecoming
Speaker 1: to the body, to the moment, to yourself. Let's begin
Speaker 1: gently by bringing a soft attention to the breath itself,
Speaker 1: not changing it, not controlling it, just noticing it. Notice
Speaker 1: the cool air arriving at the nostrils. Notice the warm
Speaker 1: air leaving the Notice the small pause between the in
Speaker 1: breath and the outbreath. Notice the small pause between the
Speaker 1: outbreath and the in breath. The breath moves in its
Speaker 1: own rhythm. You are simply a witness to it. You
Speaker 1: are simply here for it. As you watch the breath,
Speaker 1: you may notice the mind begins to wander. It may
Speaker 1: begin to plan tomorrow. It may begin to replay yesterday.
Speaker 1: It may begin to worry about something that may never happen.
Speaker 1: This is what minds do. This is what minds have
Speaker 1: always done. There is nothing wrong with this. When you
Speaker 1: notice the mind wandering, gently, kindly, without judgment, invite it
Speaker 1: back to the breath. Back to this breath, back to
Speaker 1: this moment. The breath is always here, patiently waiting. Now,
Speaker 1: let us move gently through a slow scan of the body.
Speaker 1: There is nothing to fix, there is nothing to change.
Speaker 1: We are simply visiting each part of you with kindness,
Speaker 1: with friendliness, with the gentle attention of someone who loves you.
Speaker 1: Each part of the body has been working for you
Speaker 1: all day, every day, without thanks This is your chance
Speaker 1: to think it. This is your chance to notice it.
Speaker 1: This is your chance to let it know. It can rest.
Speaker 1: Begin at the crown of your head, the very top
Speaker 1: of the skull. Notice whatever is there, warmth, pressure, tingling, heaviness,
Speaker 1: nothing at all, whatever is there, allow it. There is
Speaker 1: no right sensation, There is no wrong suffation. There is
Speaker 1: only sensation. You are simply being with it. Move down
Speaker 1: to your forehead. Notice the muscles that move when you think,
Speaker 1: when you frown, when you concentrate, when you worry. Allow
Speaker 1: these muscles to soften, Let the brow become smooth, Let
Speaker 1: the forehead become still. You are not required to think
Speaker 1: right now. You are not required to plan. You are
Speaker 1: not required to figure anything out. The thoughts can wait,
Speaker 1: The mind can wait. There is only this moment and
Speaker 1: this breath. Moved down to your eyes. Let the eyelids
Speaker 1: grow heavy, Let them rest behind the closed lids. There
Speaker 1: is a soft, quiet, darkness, a darkness that asks nothing
Speaker 1: of you, a darkness that heals. Let yourself sink into
Speaker 1: this darkness. Let the eyes rest and the way they
Speaker 1: have always wanted to rest, softly, heavily, completely. Move down
Speaker 1: to your cheeks, your jaw, your mouth. Let the jaw
Speaker 1: drop slightly, just a few millimeters. Let the teeth part,
Speaker 1: Let the tongue rest in the floor of the mouth.
Speaker 1: Allow the lips to part gently. As you do this,
Speaker 1: you may feel the muscles of the face begin to soften.
Speaker 1: The face may begin to feel as though it is
Speaker 1: melting into the support beneath it. This is the body
Speaker 1: remembering what it knows. The body knows how to rest.
Speaker 1: It has been doing this work since long before you
Speaker 1: are born. Move up to your neck. Notice the muscles
Speaker 1: that hold up your head. They have been working hard
Speaker 1: all day. They have been carrying the weight of your thinking.
Speaker 1: You're sensing, you're noticing. Allow them to release. Let your
Speaker 1: head grow a little heavier. Let it sink back into
Speaker 1: the support that is waiting for it. Let the neck
Speaker 1: grow long and soft, and still. Move down to your shoulders.
Speaker 1: The shoulders carry so much. They carry the weight of
Speaker 1: every responsibility, every worry, every burden, every unspoken feeling. Allow
Speaker 1: the shoulders to soften, Allow them to drop just a
Speaker 1: little away from the ears. Allow them to release whatever
Speaker 1: they have been holding. The shoulders do not have to
Speaker 1: carry anything in this hour. The shoulders can simply rest
Speaker 1: Move down through the arms all the way to the fingertips.
Speaker 1: Notice the weight of the arms. Notice any sensation in
Speaker 1: the hands. Notice the warmth, the tingling, the stillness. Allow
Speaker 1: the arms to grow heavy, allow them to feel as
Speaker 1: though they are sinking into the surface beneath you. The
Speaker 1: arms are allowed to be still, The hands are allowed
Speaker 1: to be still. The fingers are allowed to be still.
Speaker 1: Moved down to your chest. Notice the breath moving in
Speaker 1: and out of the chest, the gentle rise, the gentle fall.
Speaker 1: The chest has been breathing for you since the very
Speaker 1: first moment you arrived. It will keep breathing. You do
Speaker 1: not have to do anything to make it continue. Simply
Speaker 1: notice it, Simply allow it. Simply be grateful for this quiet,
Speaker 1: faithful rhythm. Move down to your belly. Notice the belly
Speaker 1: rise with each in breath. Notice the belly falling with
Speaker 1: each out breath. The belly is soft, The belly is kind.
Speaker 1: The belly is the home of the breath. Allow the
Speaker 1: belly to soften, allow it to be completely soft. You
Speaker 1: are safe here. You can let go here with down
Speaker 1: to your lower back. Notice any sensation there. Often the
Speaker 1: lower back holds tension. We do not even know about,
Speaker 1: Allow it to soften. Allow the muscles of the lower
Speaker 1: back to release, Allow the spine to settle, vertebra by
Speaker 1: vertebra into the support beneath you move down to your hips.
Speaker 1: The hips carry us through life. They support us in
Speaker 1: every step, in every turn, in every motion. Allow the
Speaker 1: hips to soften, allow them to grow heavy, allow them
Speaker 1: to feel completely supported by the surface beneath you move
Speaker 1: down through the legs all the way to the feet.
Speaker 1: Notice the weight of the legs, Notice the heaviness, Notice
Speaker 1: the warmth or the coolness. Allow the legs to soften,
Speaker 1: Allow the knees to soften, Allow the ankles to soften,
Speaker 1: Allow the feet to soften. The whole body, from the
Speaker 1: brown of the head to the soles of the feet
Speaker 1: is softening. Now, letting go, releasing, resting. As you rest
Speaker 1: in this softness, allow the breath to continue at its
Speaker 1: own pace. The breath does not need to be slow.
Speaker 1: The breath does not need to be deep. The breath
Speaker 1: does not need to be anything at all. It simply breathes,
Speaker 1: and you simply rest, and the body in its quiet
Speaker 1: wisdom nose except what to do? Now, allow your attention
Speaker 1: to expand a little. Notice the whole body all at once.
Speaker 1: Notice the body as a single, complete, breathing, resting being.
Speaker 1: Notice the gentle rise and fall of the chest and belly.
Speaker 1: Notice the heaviness of the limbs. Notice the warmth, Notice
Speaker 1: the stillness, Notice the quiet. This is what unhurried peace
Speaker 1: feels like. This is what the body has been longing for.
Speaker 1: As you rest here, you may begin to feel something shifting,
Speaker 1: something softening, something settling. This is not something you have
Speaker 1: to do. It is something that is happening on its own.
Speaker 1: The body knows how to rest. The body knows the
Speaker 1: body knows how to return to itself. All you have
Speaker 1: to do is allow it. All you have to do
Speaker 1: is not interfere in the space of unhurried peace. There
Speaker 1: is nothing you have to be. You do not have
Speaker 1: to be producted. You do not have to be useful,
Speaker 1: you do not have to be important, You do not
Speaker 1: have to be impressive. You simply have to be here.
Speaker 1: You simply have to be breathing. You simply have to
Speaker 1: be resting, and that in itself is more than enough.
Speaker 1: Rest here for a moment, just rest. There is nothing
Speaker 1: to do. There is nowhere to go, There is nothing
Speaker 1: to think about. There is only this breath, In this breath,
Speaker 1: In this breath, let yourself drift, let yourself soften, Let
Speaker 1: yourself be held by the unhurried peace of this hour.
Speaker 1: If thoughts arise and they will, let them come, let
Speaker 1: them visit, let them pass. You do not have to
Speaker 1: follow them, You do not have to fight them. You
Speaker 1: simply notice them, and you gently, kindly return to the breath.
Speaker 1: The breath is always here. The breath is always patient.
Speaker 1: The breath is always waiting for you to come home.
Speaker 1: There is a kind of peace that cannot be rushed.
Speaker 1: It cannot be grasped. It can only be allowed. It
Speaker 1: can only be allowed. It is the peace of the body,
Speaker 1: finally at rest. It is the peace of the mind,
Speaker 1: finally quiet. It is the peace of the heart, finally soft.
Speaker 1: This piece is yours right now. It has always been yours.
Speaker 1: You are simply remembering it in this hour. You are
Speaker 1: not becoming anything. You are not achieving anything. You are
Speaker 1: not arriving anywhere. You are simply allowing what already is.
Speaker 1: You are simply being who you already are, and who
Speaker 1: you are Beneath every layer of doing and trying and
Speaker 1: striving is peace itself. You are peace. You have always
Speaker 1: been peace, You will always be peace. Allow this knowing
Speaker 1: to settle into the bones, Allow it to settle into
Speaker 1: the muscles, Allow it to settle into the breath. You
Speaker 1: are peace, You are unhurried, you are soft, You are here,
Speaker 1: You are enough. Let us rest here a little longer.
Speaker 1: There is no rush, There is no agenda. There is
Speaker 1: only the quiet unfolding of the hour. Let the breath
Speaker 1: continue at its own pace. Let the body continue to soften,
Speaker 1: Let the mind continue to quiet, Let the heart continue
Speaker 1: to open. There is nothing to do. There is only this.
Speaker 1: Notice if you can the silence beneath the sounds, the
Speaker 1: stillness beneath the breath, the peace beneath the thinking. That
Speaker 1: silence is you, that stillness is you, that peace is you. You
Speaker 1: are not the thoughts, You are not the same, You
Speaker 1: are not the business. You are the quiet space in
Speaker 1: which all of these arise and pass. Rest in that
Speaker 1: quiet space. Rest in the silence, Rest in the stillness,
Speaker 1: Rest in the peace. The body will do its healing work,
Speaker 1: the mind will do its quiet work. The heart will
Speaker 1: do its mending work. You do not have to help,
Speaker 1: You do not have to direct. You simply have to
Speaker 1: be here. You simply have to allow take a moment
Speaker 1: now to feel grateful. Grateful for the body which has
Speaker 1: carried you through this day, Grateful for the breath which
Speaker 1: has sustained you without effort, Grateful for this hour which
Speaker 1: you have given yourself as a gift. Grateful for rest
Speaker 1: which the body has been waiting for. Grateful for peace
Speaker 1: which has always been here, quietly waiting for you to
Speaker 1: notice it. This gratitude does not have to be big,
Speaker 1: It does not have to be formal. It can simply
Speaker 1: be a quiet warmth in the chest, a soft smile
Speaker 1: on the lips, a gentle thanks whispered to the self.
Speaker 1: Thank you for resting, Thank you for being here, thank
Speaker 1: you for choosing this hour for yourself. Thank you for
Speaker 1: being you. Let us now move gently toward the clues
Speaker 1: of our hour together. There is no rash. We have
Speaker 1: a few more minutes to soften, to settle, to Let
Speaker 1: the rest settle into the bonds. Let the breath continue
Speaker 1: at its own pace, Let the body continue to feel heavy,
Speaker 1: Let the quiet continue to hold you, Let the unhurried
Speaker 1: peace continue to wash through you like a dyed. Slowly,
Speaker 1: gently begin to bring your attention back to the body
Speaker 1: as a whole. Notice the contact points, the back of
Speaker 1: the head, the shoulders, the arms, the arms, the hips,
Speaker 1: the legs, the feet. Notice the surface beneath you. Notice
Speaker 1: the room around you. Notice the air on the skin.
Speaker 1: Notice the sounds far away or near. Notice the quiet
Speaker 1: beneath all of it. As you begin to return, take
Speaker 1: a moment to feel the breath in the belly. Place
Speaker 1: a hand on the belly if you wish. Feel the rise,
Speaker 1: feel the fall, Feel the slow, gentle rhythm of your
Speaker 1: own breath. This breath has been with you for the
Speaker 1: whole hour. This breath has been your companion. This breath
Speaker 1: will continue to be your companion even when you are
Speaker 1: not resting here. Each breath throughout the days an invitation
Speaker 1: to return. Each breath throughout the day is a small rest.
Speaker 1: Each breath throughout the day is a small piece of
Speaker 1: unhurried peace, available to you at any moment. Begin to
Speaker 1: notice the body once more. Notice the small sensations, Notice
Speaker 1: the weight, Notice the warmth, Notice the softness. The body
Speaker 1: has rested now. The body has been held in peace.
Speaker 1: The body has been given the gift of an hour
Speaker 1: of stillness. The body is grateful. The body is soft
Speaker 1: the body is ready gently to return to the day.
Speaker 1: You are allowed to rest. You are allowed to be soft,
Speaker 1: You are allowed to be slow. You are allowed to
Speaker 1: set down the weight. You are allowed to come home
Speaker 1: to yourself again and again throughout the day. Each return
Speaker 1: is a small act of love. Each return is a
Speaker 1: small act of restoration. Each return is a small gift
Speaker 1: to the body, the mind, and the heart. Thank you
Speaker 1: for sharing this hour with me. Thank you for the
Speaker 1: gift of your presence. Thank you for the gift of
Speaker 1: your trust. Thank you for the gift of your rest.
Speaker 1: You have given yourself a very generous thing. You have
Speaker 1: given yourself the gift of slowing down. You have given
Speaker 1: yourself the gift of being still. You have given yourself
Speaker 1: the gift of unhurried peace. As you return to your day,
Speaker 1: allow yourself to move slowly. Allow yourself to take a
Speaker 1: moment before standing. Allow yourself to take a moment before
Speaker 1: reaching for the next thing. Allow yourself to feel the
Speaker 1: ground beneath you. Allow yourself to feel the breath. Allow
Speaker 1: yourself to feel the quiet, deep breast that has been
Speaker 1: living inside you all along. Carry this unhurried peace with you,
Speaker 1: Carry it gently the way you would carry a small
Speaker 1: candle in a soft wind. Let it continue to burn,
Speaker 1: Let it continue to warm you, Let it continue to soften.
Speaker 1: Every moment that follows. The peace you have felt in
Speaker 1: this hour is yours. It does not end when this
Speaker 1: hour ends. It simply moves with you into the rest
Speaker 1: of your day, into the rest of your night, into
Speaker 1: the rest of your life. When you are ready, Gently,
Speaker 1: when you are ready, begin to wiggle the fingers, begin
Speaker 1: to wiggle the toes again, to deepen the breath, begin
Speaker 1: to bring small movements back into the body. Take your time.
Speaker 1: There is no rush. The rest is still here, the
Speaker 1: breath is still here, the quiet is still here. You
Speaker 1: are simply returning to the world gently, with the peace
Speaker 1: still inside. You. Take one more long, slow breath, and
Speaker 1: as you breathe out, let your eyes open gently. When
Speaker 1: you are ready, allow the light to come in slowly,
Speaker 1: Allow the world to come back gently, softly. You are here,
Speaker 1: You are rested, You are risto, you are unhurried, you
Speaker 1: are at peace. Rest well, restore gently, return kindly until
Speaker 1: we meet again in this quiet place. Breathe softly, Breathe slowly,
Speaker 1: Breathe well, good night and good rest. Let us now
Speaker 1: drift gently into a quiet place, a place that exists
Speaker 1: only in the imagination, only in the soft space behind
Speaker 1: the eyes. There is no need to construct this place.
Speaker 1: It already exists waiting for you. Allow it to appear, slowly,
Speaker 1: like a photograph developing in warm water. Allow it to
Speaker 1: take its own shape. Allow it to surprise you. Perhaps
Speaker 1: it is a place you have been before. Perhaps it
Speaker 1: is somewhere you have always wanted to go. Perhaps it
Speaker 1: is simply a feeling of place without any specific form.
Speaker 1: Any of these is perfect. There is no wrong kind
Speaker 1: of peaceful place. There is only your peaceful place. However
Speaker 1: it wishes to appear. Notice the light in this place,
Speaker 1: Notice the quality of it. It may be soft and golden,
Speaker 1: like late afternoon. It may be silver and blue like
Speaker 1: early evening. It may be the warm pink of a
Speaker 1: quiet sunrise. Whatever light is here, let it wash over you,
Speaker 1: Let it reach the body, Let it soften every place
Speaker 1: it touches. This light is not ordinary light. It is
Speaker 1: the light of peace itself, and it knows how to heal.
Speaker 1: Notice the air in this place. It may be still,
Speaker 1: or it may move gently. It may carry the faint
Speaker 1: scent of pine or salt, or flowers, or rain, or
Speaker 1: nothing at all. Whatever the air holds, breathe it in,
Speaker 1: Let it fill the lungs, that it reach every cell.
Speaker 1: This air is the air of peace, and it carries
Speaker 1: peace with it into the body. Notice any sound in
Speaker 1: this place. Perhaps it is the soft lapping of water
Speaker 1: against a shore. Perhaps it is the gentle rustle of
Speaker 1: leaves in a light breeze. Perhaps it is the distant
Speaker 1: song of a single bird. Perhaps it is the soft
Speaker 1: hum of the world itself, the sound that is always
Speaker 1: there beneath every other sound. Whatever you hear, allow let
Speaker 1: the sounds become part of the rest. Let them become
Speaker 1: a soft lullaby for the body. Notice the temperature in
Speaker 1: this place. Perhaps it is perfectly warm, the kind of
Speaker 1: warmth that feels like being held. Perhaps it is cool
Speaker 1: and fresh, the kind of coolness that wakes the skin gently.
Speaker 1: Perhaps it is neither warm nor cool, simply comfortable. Whatever
Speaker 1: the temperature, allow yourself to feel held by it, Allow
Speaker 1: it to be exactly right for you, exactly as you are.
Speaker 1: Notice the ground or the surface beneath you in this place.
Speaker 1: Perhaps it is soft, like moss or sand. Perhaps it
Speaker 1: is the firm support of a chair, or the gentle
Speaker 1: give of a cushion. Perhaps it is the earth itself,
Speaker 1: solid and ancient and kind. Whatever is beneath you, allow
Speaker 1: yourself to be held by it. Let it carry you,
Speaker 1: let it support you, Let it remind you you are
Speaker 1: being held as you rest in this place. Allow slow
Speaker 1: breath to deepen, just a little, Not a deep, effortful breath,
Speaker 1: just a slightly fuller breath. Let the air travel down
Speaker 1: into the belly, Let the belly expand, let the breabes expand,
Speaker 1: and then slowly, gently let the breath release. Let everything
Speaker 1: soften back down, Let the body return to its resting weight.
Speaker 1: Take another breath, slightly fuller this time, And as you
Speaker 1: breathe in, imagine drawing in a soft, golden light from
Speaker 1: this peaceful place. Imagine this light entering through the breath,
Speaker 1: traveling down into the lungs, filling the heart, spreading through
Speaker 1: the body, reaching every cell, every muscle, every corner of
Speaker 1: the body. Imagine this light finding every place where you
Speaker 1: are holding tension, every place where you are carrying weight,
Speaker 1: every place where you have been trying too hard. And
Speaker 1: imagine this light softening each of these places gently, kindly,
Speaker 1: like water. Dissolving salt, and as you breathe out, imagine
Speaker 1: releasing whatever needs to be released. Imagine the breath carrying
Speaker 1: it out of the body, like smoke rising from a fire.
Speaker 1: Imagine it dissolving into the air of this peaceful place.
Speaker 1: Imagine the air receiving it, transforming it, returning it to nothing.
Speaker 1: There is nothing you have to carry any more, There
Speaker 1: is nothing you have to hold. There is only this breath,
Speaker 1: and this light, and this rest. Continue this breathing for
Speaker 1: a few moments, slow, full, easy breaths, breathing in light,
Speaker 1: breathing out what no longer serves you, breathing in peace,
Speaker 1: breathing out tension, breathing in softness, breathing out. Holding each
Speaker 1: breath a small act of restoration, Each breath a small
Speaker 1: act of healing, each breath a small homecoming. Notice, if
Speaker 1: you can, how the body feels now. Notice the sense
Speaker 1: of weight, of heaviness, of being completely supported. Notice the
Speaker 1: sense of warmth, of softness, of peace. Notice the sense
Speaker 1: of stillness, of quiet, of hurried. The body has been
Speaker 1: weighed for this, the body has been longing for this,
Speaker 1: and now, in this hour, in this place, it has arrived.
Speaker 1: There is nothing to do. In this place, there is
Speaker 1: nowhere to go. There is no one to be other
Speaker 1: than who you are right now. You are allowed to
Speaker 1: be the version of yourself that exists when no one
Speaker 1: is watching. You are allowed to be the version of
Speaker 1: yourself that exists when there is nothing to perform. You
Speaker 1: are allowed to be the soft, quiet, peaceful being that
Speaker 1: you have always been, beneath every layer of effort and
Speaker 1: doing and trying. Rest here a little longer. The place
Speaker 1: will hold you. The light will continue to shine, the
Speaker 1: air will continue to be soft, the sounds will continue
Speaker 1: to be gentle. You do not have to leave yet,
Speaker 1: You do not have to return to the world. Yet
Speaker 1: there is still time, There is still peace. There is
Speaker 1: still this moment, and this breath and this rest. As
Speaker 1: you rest, you may notice that the peaceful place begins
Speaker 1: to shift. The light may change, the air may shifts,
Speaker 1: may grow a little quieter. This is not a sign
Speaker 1: that the piece is ending. It is a sign that
Speaker 1: the piece is settling deeper. It is a sign that
Speaker 1: the piece is becoming part of you. The piece is
Speaker 1: no longer outside you in this place. The piece is
Speaker 1: moving inside you, into the breath, into the bones, into
Speaker 1: the heart. You are carrying it with you. Now it
Speaker 1: is yours. Take a moment to thank this peaceful place
Speaker 1: for holding you. Think the light, think the air, think
Speaker 1: the sounds, Thank the ground, thank the stillness, thank the peace.
Speaker 1: And then gently allow this place to fade slowly like
Speaker 1: a dream upon waking. You do not have to hold
Speaker 1: on to it. You do not have to remember every detail.
Speaker 1: You simply allow it to settle into the body, into
Speaker 1: the heart, where it will stay quietly for the rest
Speaker 1: of the day. And now allow the imagination to soften
Speaker 1: back into the present moment. Allow the room to come
Speaker 1: back gently, Allow the surface beneath the body to come
Speaker 1: back into awareness. Allow the sounds of the world, however distant,
Speaker 1: to come back into hearing. You are still here, You
Speaker 1: are still breathing, You are still resting. The peaceful place
Speaker 1: has not gone. It has simply become part of you.
Speaker 1: The body remembers peace. The body knows peace. The body
Speaker 1: can return to peace again and again at any moment.
Speaker 1: All you have to do is close your eyes. All
Speaker 1: you have to do is soften the breath. All you
Speaker 1: have to do is allow, and peace will be here
Speaker 1: waiting for you, just as it has always been. Waiting,
Speaker 1: patient and kind and completely utterly yours rest here for
Speaker 1: a few more minutes. Simply rest. There is nothing to do.
Speaker 1: There is nowhere to go. There is only this breath,
Speaker 1: and this body, and this quiet. Let yourself drift, let
Speaker 1: yourself soften, Let yourself be held by the rest, by
Speaker 1: the breath, by the unhurried peace of this hour. There
Speaker 1: is no need to hold anything, There is no need
Speaker 1: to do anything. There is only this. Let us now
Speaker 1: travel gently through a quiet landscape. There is no need
Speaker 1: to rush. The landscape will unfold at its own pace.
Speaker 1: Imagine for a moment that you are walking through a beautiful,
Speaker 1: ancient forest. The trees are dull, and their junks are
Speaker 1: thick and steady. Their branches reach high into the sky.
Speaker 1: The light filters down through the leaves in soft golden shafts.
Speaker 1: The forest floor beneath your feet is soft with moss.
Speaker 1: Each step is cushioned, Each step is quiet. There is
Speaker 1: no hurry here, there is no destination. You are simply
Speaker 1: walking slowly through the quiet of the trees. Notice the
Speaker 1: colors around you, the deep greens of the leaves, the
Speaker 1: browns and grays of the trunks, the soft golds of
Speaker 1: the light. The whole forest is a painting, and you
Speaker 1: are inside it. Notice the sounds of the forest. Perhaps
Speaker 1: a soft rustle as a light breeze moves through the leaves,
Speaker 1: Perhaps the distant tap of a woodpecker, Perhaps the quiet
Speaker 1: song of a single bird somewhere high in the branches.
Speaker 1: Perhaps only the sun sound of your own footsteps soft
Speaker 1: on the moss. Whatever sounds are here, allow them to
Speaker 1: wash over you. They are not asking anything of you.
Speaker 1: They are simply being. They are simply singing the forest awake.
Speaker 1: As you walk deeper into the forest, you come to
Speaker 1: a small clearing. In the center of the clearing, there
Speaker 1: is a stone. The stone is smooth and round, worn
Speaker 1: by centuries of weather. It is the perfect height for sitting.
Speaker 1: You may sit here if you wish. Let the body
Speaker 1: settle onto the stone. Let the stone hold you, Let
Speaker 1: the forest hold the stone. There is nothing you have
Speaker 1: to do here. There is nowhere you have to go.
Speaker 1: Sist for a moment on the stone. Notice the air
Speaker 1: and the clearing. Notice the worms of any sunlight that
Speaker 1: finds you. Notice the way the forest surrounds you completely protectively,
Speaker 1: like a green cathedral. The trees are the pillars the
Speaker 1: sky above is the dome, the light is the stained glass,
Speaker 1: and you are sitting in the heart of it, completely,
Speaker 1: at rest, completely, how from this stone you can see
Speaker 1: all the way to the edge of the forest, where
Speaker 1: the trees open out into a distant view. Perhaps you
Speaker 1: can see rolling hills. Perhaps you can see a soft
Speaker 1: silver line of water. Perhaps you can see the sky
Speaker 1: meeting the earth in a haze of light. Whatever is there,
Speaker 1: allow yourself to see it gently, without holding on to it.
Speaker 1: The view is a gift. It does not need to
Speaker 1: be remembered. It only means to be received in this
Speaker 1: moment with soft eyes. As you sit here, allow the
Speaker 1: breath to continue at its own pace. The forest is
Speaker 1: breathing with you. The trees are breathing with you, The
Speaker 1: moss is breathing with you. The whole forest is alive
Speaker 1: with slow, soft, ancient breath. You are part of this breath.
Speaker 1: You have always been part of this breath. The breath
Speaker 1: of the forest and the breath of your body are
Speaker 1: the same breath, moving through the same world in the
Speaker 1: same quiet rism. After a while, you may feel ready
Speaker 1: to leave the clearing. You may stand slowly and continue
Speaker 1: your gentle walk, or You may simply rest here on
Speaker 1: the stone for as long as you wish. There is
Speaker 1: no schedule, there is no time limit. The forest does
Speaker 1: not know what time it is. The forest does not
Speaker 1: know what day it is. The forest simply is, and you,
Speaker 1: in this moment, simply are with it. As you walk
Speaker 1: slowly through the trees, notice how the forest begins to thin,
Speaker 1: The light becomes brighter, the air becomes softer. You are
Speaker 1: approaching the edge of the forest, and as you step
Speaker 1: through the last of the trees, you find yourself at
Speaker 1: the edge of a wide, quiet meadow. The meadow stretches
Speaker 1: out before you, soft with grass, dotted with wild flowers,
Speaker 1: reaching all the way to a low horizon. Notice the
Speaker 1: colors of the meadow, the greens of the grass, the
Speaker 1: yellows and purples and whites of the wild flowers, the
Speaker 1: soft blue of the sky above. The whole meadow is
Speaker 1: a soft water color painting, and you are standing at
Speaker 1: its edge, taking it in with quiet, peaceful eyes. Notice
Speaker 1: the warmth of the sun on your skin. Notice the
Speaker 1: gentle breeze on your face. Notice the way the grass
Speaker 1: bends lately in the wind. There is a path through
Speaker 1: the meadow. It is not a clear path. It is
Speaker 1: more of a suggestion, a soft trail through the grass.
Speaker 1: You may follow this path if you wish. There is
Speaker 1: no destination, there is only the walking itself. Each step
Speaker 1: is soft, each step is easy. Each step is a
Speaker 1: small act of peace. There is no need to hurry.
Speaker 1: The meadow is not going anywhere. You are not going anywhere.
Speaker 1: You are simply moving gently through beauty. As you walk
Speaker 1: through the meadow, you may notice small details. A single
Speaker 1: white flower trembling slightly in the breeze, a butterfly resting
Speaker 1: on a leaf, a grasshopper hopping softly through the grass,
Speaker 1: a single bird flying high above, calling once. Each small
Speaker 1: detail is a gift. Each small detail is a small
Speaker 1: piece of peace. You do not have to hold onto
Speaker 1: any of them. You simply allow them to pass through
Speaker 1: your awareness, like gentle waves on a quiet shore. After
Speaker 1: a while, you come to a small rise in the meadow.
Speaker 1: From the top of this rise, you can see the
Speaker 1: whole landscape stretching out before you. Behind you, the forest
Speaker 1: before you, the meadow far ahead, the soft silver line
Speaker 1: of water you noticed from the clearing, and above it
Speaker 1: all the wide infinite sky. Stand here for a moment,
Speaker 1: Take in the view, Feel the small height beneath your feet,
Speaker 1: Feel the wide expanse before you, Feel the smallness and
Speaker 1: the completeness of being one small, useful being in the
Speaker 1: middle of so much beauty. Notice, as you stand here,
Speaker 1: how the breath has been moving slowly, easily the whole time.
Speaker 1: You may not have been paying attention to it. That
Speaker 1: is fine. The breath does not need attention. The breath
Speaker 1: does its work quietly. The breath keeps the body alive,
Speaker 1: the heart beating, the lungs filling, without any effort from
Speaker 1: you at all. This is a kind of miracle, a quiet, ordinary,
Speaker 1: extraordinary miracle, happening every moment, without asking for things or recognition.
Speaker 1: Take a moment now to honor the breath, to honor
Speaker 1: the body, to honor the heart. They have been carrying
Speaker 1: you through this hour. They have been carrying you through
Speaker 1: this day, They have been carrying you through this life.
Speaker 1: They do not need your praise, they do not need
Speaker 1: your thanks, But they do appreciate quietly the simple act
Speaker 1: of being noticed, the simple act of being allowed to rest,
Speaker 1: the simple act of being given this hour of peace. Slowly, gently,
Speaker 1: the meadow begins to soften, to fade to become lighter
Speaker 1: and lighter. The wild flowers blur into soft colors, the
Speaker 1: grass becomes a soft green haze, the sky becomes a
Speaker 1: soft white light, and you, in the middle of it all,
Speaker 1: begin to feel your own body more clearly again, the
Speaker 1: surface beneath you, the weight of your limbs, the air
Speaker 1: on your skin, the room gently coming back into awareness.
Speaker 1: You have been on a small journey, a journey through forest,
Speaker 1: through meadow, through quiet landscape, and the journey was always
Speaker 1: also a journey through yourself, through the quiet places inside you,
Speaker 1: through the peaceful places inside you, through the soft, ancient,
Speaker 1: unhurried places that have always been there, wading like the forest,
Speaker 1: like the meadow, for you to visit gently and remember
Speaker 1: who you are and who you are beneath. Every doing
Speaker 1: is peace and who you are beneath. Every striving is
Speaker 1: stillness and who you are beneath. Every rushing is the slow, soft,
Speaker 1: patient rhythm of the earth itself. You are not separate
Speaker 1: from the peace, You are not separate from the stillness.
Speaker 1: You are not separate from the unhurried rhythm of the world.
Speaker 1: You are part of it. You have always been part
Speaker 1: of it, and you always will be Let this knowing
Speaker 1: settle now, Let it settle into the bones, Let it
Speaker 1: settle into the breath, Let it settle into the heart.
Speaker 1: You are peace, You are unhurried, you are soft, You
Speaker 1: are here, You are enough, And nothing in all the
Speaker 1: world can take this from you. Not the busy day,
Speaker 1: not the loud thoughts, not the sleepless nights, not the
Speaker 1: heavy feelings. None of it can touch the deep, quiet,
Speaker 1: unshakable peace that lives inside you right now, in this breath,
Speaker 1: in this moment, in this body. Rest here for a moment,
Speaker 1: in this knowing, Simply rest, Simply be, Simply allow the
Speaker 1: peace to wash through you gently, like the warm light
Speaker 1: of late afternoon. There is no effort required, there is
Speaker 1: nothing to achieve. There is only this breath and this body,
Speaker 1: and this quiet knowing that you are held, that you
Speaker 1: are safe, that you are home.