Lie down on your back. Let your legs fall open naturally. Let your arms rest a few inches from your sides, palms facing up. Close your eyes.

Take a moment to simply arrive. Notice the weight of your body against the surface beneath you. Notice the rise and fall of your chest. You don't need to change anything yet — just notice.

We'll begin at the top of the head. Bring your attention there — not to think about it, but to feel it. Notice any sensation: warmth, tingling, pressure, or simply the absence of sensation. Whatever is there, let it be.

Slowly move your attention down to your forehead. Notice if you're holding any tension there — a slight furrow, a tightness behind the eyes. With your next exhale, invite that area to soften.

Continue down through the face — the jaw, the throat, the back of the neck. These are places where we hold so much without realizing it. Let each exhale carry a little more release.

Move into the shoulders. If they've crept up toward your ears, let them drop. Feel the weight of your arms. Move down through the upper arms, elbows, forearms, wrists, and into the hands — all the way to the tips of your fingers.

Bring your attention to the chest. Notice the gentle movement of breath here. Then the belly — rising with each inhale, falling with each exhale. Let the belly be soft. You don't need to hold anything in.

Move into the lower back, the hips, the pelvis. These areas carry the weight of how we move through the world. With each breath, let them grow heavier, more supported, more at rest.

Continue down through the thighs, the knees, the calves, the ankles, and into the feet — all the way to the tips of your toes. Feel the whole body now as one complete, resting whole.

Stay here for a few minutes. If your mind wanders, gently return it to the body — to the breath, to the weight, to the simple fact of being here. When you're ready, take a deep breath and slowly return.