Welcome to this meditation designed for restoration and calming the nervous system.
Let's begin by settling into a comfortable position,
Allowing your body to be supported and safe,
Whether seated or lying down.
Notice the contact your body makes with the surface beneath you.
If helpful,
Bring attention to the places you feel held,
The support under your hips,
The back,
Legs,
Or hands.
There's no right or wrong way to be here.
Allow yourself permission to just be as you are in this moment.
Eyes may be closed or softening their gaze.
Settling in,
Noticing how you feel as you settle in.
Feeling that support.
I now invite you to take a few gentle breaths.
Inhaling through the nose if you wish,
Feeling the coolness of the air.
Exhaling slowly,
Perhaps through parted lips.
Each breath is a gentle invitation toward calming,
A gentle return home.
I invite you to do that again.
Breathing in gently,
Inhaling,
Feeling the coolness of the air.
And then exhaling slowly,
Letting go,
Letting anything that doesn't serve you go.
Now,
Softly bring awareness to your entire body,
Starting with your head.
With each inhale,
Imagine a gentle wash of calming color,
Perhaps a soft blue or warm gold,
Spreading throughout the body.
Allow yourself to bring your attention to it.
With each exhale,
Gently release tension,
Letting the color sweep it away,
Visualizing that color,
Helping to warm you,
To helping to release anything that doesn't serve you.
Scanning from the crown of your head,
Down to your forehead,
Jaw,
Inviting the calming color to flow here.
Relaxing,
Imagine it soothing you,
Releasing on the exhale.
If you sense any tension or emotion,
Acknowledge it with compassion.
It's okay to feel this.
Breathe in kindness.
Allow the color to rest here,
And then exhale,
Softening further.
Move down through the neck,
Shoulders,
And hands.
Perhaps imagine the color shifting as it travels,
Always gentle,
Always soothing.
If any discomfort arises,
Remind yourself that you are supported.
And remember,
Feelings are visitors,
They come and go.
That's as Jack Kornfield says,
In the end,
Just three things matter,
How well we have lived,
How well we have loved,
And how well we have learned to let go.
Allowing yourself to continue the scan,
Moving to your chest,
Heart area,
And belly.
Offer this space a gentle breath and color,
Infusing a sense of peace and ease.
If the breath feels shallow or light,
Accept your experience with kindness.
Tara Brock teaches,
The only way to live is by accepting each minute as an unrepeatable miracle.
This is your time,
Your time of treating yourself,
Of self-care.
Now bring awareness down to your legs,
Feet,
Toes.
Bathe each area in this calming color,
Breathing in relaxation and exhaling anything that doesn't serve,
Any tension.
If your mind wanders,
Know that's natural.
You can gently guide it back by feeling the color in the breath.
Now,
I invite you to notice the larger body as a whole,
Wrapped in color,
Cradled by breath.
Imagine this color gently expanding,
Filling the space around you,
Offering a buffer of peace,
Rest,
And restoration.
If any worry or discomfort arises,
Simply acknowledge this too belongs and allow your breath and color surround it with compassion.
Resting in that color,
Your breath guiding you.
I now invite you to take three gentle breaths,
Sensing the energy in your body.
Notice how your body feels.
You may wish to bring a hand to your heart,
Offering gratitude,
Basking in the color.
When ready,
Begin to invite gentle movement back into your body,
Slowly wiggling your toes,
Fingers,
Perhaps gentle stretching.
And if your eyes are closed,
Gently fluttering them open,
Shifting your posture if that feels good.
Allowing your body to acclimate.
Welcome yourself back into the space.
And thank yourself for practicing self-care.
