So Let’s Begin…
SOFTEN YOUR RESTLESS BODY MEDITATION SCRIPT
You may notice your body wants to move,
your mind wants to race.
Let that be here.
You don’t need to change it.
Just arrive with all of it.
PAUSE
Take a breath in,
and exhale fully.
Notice the way air leaves your chest,
the way your belly gently drops.
Let your shoulders fall.
Let your arms relax by your side.
Feel the weight of your legs supported beneath you.
PAUSE
You may still notice a buzz of restlessness—
the urge to move,
to fidget,
to address something.
That’s okay.
You don’t need to push it away.
Just notice it.
And breathe.
PAUSE
Turn your attention to your feet.
Feel your toes,
your heels,
the solid ground beneath them.
Let your feet rest heavier,
as if the earth is holding them for you.
PAUSE
Now move your attention to your legs.
Your calves,
your thighs.
Notice if they feel tight,
or ready to spring forward.
Breathe into them,
and let them soften.
PAUSE
Notice your arms.
Your hands may want to move,
your fingers twitching with energy.
It’s okay.
Feel your arms heavy,
your hands open and loose.
PAUSE
Bring your breath into your chest.
Notice the rise and fall.
If the breath feels jumpy,
let it slow itself down.
PAUSE
Now rest your attention in your belly.
Feel the breath fill and release.
Let your belly be soft,
unclenched,
easy.
PAUSE
If your mind pulls you away—
to thoughts,
to plans,
to the next thing—
that’s all right.
Bring yourself back to this breath,
to this body.
Over and over.
With gentleness.
PAUSE
Just notice how the restlessness softens
when you give it space to be.
PAUSE
Sit here in this ease for a moment.
LONG PAUSE
Take one last breath in,
filling your whole body with air.
Exhale slowly,
feeling everything relax even more.
PAUSE
Namaste, Beautiful.
