Welcome to the Embracing Total Restoration,
An extended body scan meditation designed to provide deep relaxation and rejuvenation for women experiencing stress or burnout.
You are so welcome here.
Inviting you now to find a peaceful and comfortable space where you can fully immerse yourself in this practice.
Take a moment to settle into a position that allows your body to feel supported,
Either sitting or lying down.
Take a deep breath in,
Feeling the air filling your lungs and slowly exhale,
Releasing any tension or worries that may be weighing you down.
Allow your breath to become your guide,
Leading you into a state of deep relaxation and restoration.
Bring your awareness to your feet now.
Notice the sensations in your toes,
The arches of your feet and the soles.
Observe if there are any areas of tightness,
Warmth,
Coolness or discomfort in the feet.
As you inhale,
Send a gentle wave of relaxation to your feet,
Allowing any tension or fatigue to dissolve with each breath out.
Cultivate a sense of gratitude for your feet,
Acknowledging their constant support throughout your day.
Shift your focus now to your lower legs and to the calves.
Observe any sensations present in this area,
Whether they are sensations of heaviness or lightness,
Warmth or coolness.
With each breath,
Invite a sense of softening and release into the lower legs,
Allowing any tension or tightness to gently melt away.
Move your attention upwards now to your knees and your thighs.
Notice any sensations here,
Such as tingling,
Warmth or the feeling of contact with the surface beneath you.
Breathe into this area,
Sending a comforting stream of relaxation and acceptance to your knees and your thighs.
Allow any holding pattern of discomfort to dissolve with each breath out.
Bring your awareness now to your hips and your pelvis,
The centre of stability and grounding.
Taking a moment to observe any sensations or areas of tightness in this region.
As you inhale,
Imagine a gentle stream of warmth and relaxation flowing through your hips,
Soothing any discomfort or tension.
As you exhale,
Release any stress or worries,
Allowing them to melt away.
Shifting the focus now all the way up to the shoulders,
A part of the body where many women carry stress and tension.
Observe any tightness or heaviness in this area of the body.
With each breath,
Imagine your breath flowing through your shoulders,
Melting away any knots or tightness.
Feel a sense of relief and relaxation as your shoulders gently descend away from your ears.
And now bring your attention to your arms,
From your upper arms all the way down to your fingertips,
Noticing any sensations present in this part of the body.
With each breath,
Imagine a gentle flow of relaxation coursing through your arms,
Nurturing and soothing every cell and muscle.
Allow the arms to feel weightless and at ease,
Fully supported by the space around you.
Shift your awareness now to your neck,
To your face and your head.
Notice any areas of tension or tightness.
With each breath,
Imagine a soft breeze caressing your neck and your face,
Carrying away any stress or worry.
Allow your jaw to soften,
Your forehead to relax and your entire face to release any remaining tension.
Take a moment now to experience your whole body as an integrated and harmonious system.
Feel the warmth and relaxation flowing through every inch of your body,
Enveloping you in a sense of deep peace and tranquility.
Allow this profound relaxation to nourish and restore you on every level,
Physically,
Mentally,
Emotionally and spiritually.
Take a few minutes now to simply rest in this state of total restoration,
Allowing your body to absorb the benefits of this practice.
When you are ready then,
Gently bring your awareness back to the present moment,
Carrying the calm and rejuvenation with you.
