Welcome to this practice of deep rest.
Find your way into a comfortable reclining position,
A posture that feels supportive enough for you to fully release.
Take your time.
Open up your legs to shoulder width.
Let the feet soften.
Rest the arms gently beside you,
With the palms loosely turned upwards or inward.
Cover your eyes if you'd like and drape a blanket over your body so that you stay warm.
As the body begins relaxing and cooling down,
When you're ready,
Close your eyes.
Feel the entire body settling,
Sinking,
Softening.
This is your time.
Time to nourish yourself,
To recharge,
To receive rest without effort.
Make any last small movements or adjustments and tell yourself,
I will remain still until this practice naturally comes to an end.
Bring your attention to your breathing.
Take slow,
Unhurried breaths,
Filling the belly,
The ribs,
The chest,
Pausing softly and then exhaling through the mouth.
Let each out-breath melt away tension.
One more breath like this.
And then let the breath find its own quiet rhythm.
Let the forehead loosen.
Eyes grow heavy.
Cheeks soften.
Jaw relax.
Shoulders release.
The arms become heavy.
The belly soft.
The hips wide.
The legs relaxed all the way down into the toes.
Now drop your awareness into the heart center,
The space at the center of your chest.
Now quietly set an intention for rest.
Choose a short,
Positive statement in the present tense.
Something that reflects how you wish to feel.
Repeat it silently three times with sincerity.
Now imagine your intention to already be true in your life.
Feel into it as if it is happening now.
Let the feeling permeate your whole being and gently let it fade.
Now we begin a slow journey relaxing the whole body.
Let's start with the right thumb.
With the first finger.
Second finger.
Third finger.
Fourth.
Palm of the right hand.
Back of the hand.
Relax the wrist.
The forearm.
Elbow.
Upper arm.
Shoulder.
Waist.
Hip.
Right knee.
Calf.
Right ankle.
Heel.
Sole.
Top of the foot.
Big toe.
Second.
Fourth.
And the fifth.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the left hand.
Back of the hand.
Relax the wrist.
Forearm.
Elbow.
Shoulder.
Waist.
Hip.
Left knee.
Calf.
Ankle.
Heel.
Sole.
Top of the foot.
Big toe.
Second.
Fourth.
Fifth toe.
Back of the body.
Lower back.
Middle back.
Upper back.
The entire spine.
Front of the body.
Pelvis.
Lower belly.
Navel.
Upper belly.
Chest.
Heart.
Collarbones.
Throat.
Head.
Relax the jaw.
Tongue.
Lips.
Cheeks.
Ears.
Nose.
Eyes.
Eyebrows.
The space between the brows.
Cheeks.
Forehead.
The crown of the head.
And now sense your whole body as one unified field of awareness.
Quiet.
Open.
At ease.
Let your attention drift to your breath.
The soft,
Effortless breath breathing itself.
Rest in stillness.
Become completely absorbed in this natural rhythm.
Notice the inhale.
Notice the exhale.
Notice the subtle spaces in between.
We will now begin counting the breath backwards from 20.
On the inhale,
Mentally say 20.
On the exhale,
19.
And continue down in this way.
If you lose count,
Simply start over.
There is no goal of reaching zero.
The purpose is to stay present.
Intimate.
Intimate with your breath.
Take your time.
And now gently let go of counting.
Now allow the body to experience contrasting sensations.
Feel cold spreading through the body.
A cool,
Crisp,
Wintry cold.
Now feel warm.
The whole body cozy and glowing.
As though you're standing before a radiant fire.
Now invite heaviness as if your body were made of solid stone.
Sinking deeply into the surface beneath you.
Shift to lightness as though your body were filled with air.
Weightless like cotton.
Drifting.
Floating safely.
Feel tiredness as if you've run an enormous distance and every muscle is bent.
Then feel restfulness.
The entire body soothed.
Replenished.
Deeply restored.
Let all sensations fade now.
Now imagine yourself standing at the start of a path leading into the forest.
See it clearly in your mind's eye.
This path leads to a place within you that brings profound rest.
A sanctuary that is always safe.
In a moment,
I'll count backwards from 10 to 1.
With each number,
Step down the path,
Moving towards deeper calm.
10.
Standing at the beginning of the path,
Watching it go deeper into the forest.
9.
Taking a step forward,
Releasing tension.
10.
8.
Everything softens.
7.
Letting go even more.
6.
Deeply relaxed.
5.
Sinking into rest.
4.
Moving further ahead.
3.
Peaceful,
Quiet,
Serene.
2.
Drifting.
Body and mind completely at ease.
You are resting in your place of deep comfort.
You are safe here.
Content simply to be.
Let the mind drift lightly,
Observing any thoughts without following them.
The body is heavy.
The mind is unhurried.
Everything is calm.
Remain here as long as you wish.
Your practice is complete.
