Welcome.
This meditation is created to help you rest and recover after a social interaction.
If you're feeling tired in a way that's hard to describe,
Mentally full,
Emotionally drained,
Or just needing space,
This practice is for you.
Take this moment to pause.
I'll include a calming breath to slow things down and a gentle body scan,
Ending with comforting statements to remind you it's okay to rest.
Bring your awareness to your breath now.
Just notice the air moving in and the air moving out.
Feel the rise and fall of your breath and its quiet rhythm.
And if it feels good,
Take a slightly deeper breath in and exhale slowly.
Allow the shoulders to drop and your body be still.
You don't need to speak.
You just need to rest here with your breath.
Another breath in and out,
Knowing you are safe.
Breath in.
I'll guide you now through a body scan,
Becoming aware of your toes,
And allow them to let go completely.
Bring the awareness to the left foot,
The ankle,
The shin,
And the calf.
Relaxing the whole of the lower leg.
The left knee,
The left thigh,
The whole of the upper leg,
And the pelvis.
Become aware of the right foot.
Relaxing the foot,
The ankle,
The calf,
And the shin,
The whole of the lower leg,
Softening muscles,
Releasing.
Relaxing the knee of the right foot,
The upper leg,
Pelvis,
Hips,
And buttocks.
Bringing the awareness to the stomach,
The belly rising,
And falling.
Belly rising.
Awareness to the lower back.
And all the internal organs.
Awareness to the front of the body,
The chest.
And notice if you can feel your own heart beating.
Awareness up to the right shoulder.
And the left shoulder.
Relaxing the upper arm of the left side of the body,
The left elbow,
Lower arm,
Palm of the left hand,
Palm of the right hand.
Back of the left hand.
And all the way down to the fingers.
Whole of the left arm heavy.
Awareness back up the left arm.
And across to the right shoulder.
To the right upper arm,
Relaxing the muscles.
Right elbow.
The lower arm.
Wrist.
The palm of the right hand.
The back of the right hand.
And all the way down to the fingers.
Whole of the right arm heavy.
And relax.
Awareness back up the right arm.
To the throat.
To the back of the head.
The left ear.
Awareness to the top of the head.
The upper lip.
The lower lip.
The tip of the nose.
The center of the forehead.
The space behind the eyes.
Awareness to the crown of the head.
And feeling a sense of open spaciousness at the very top of the head.
And breath in.
And breath out.
I'll share with you some statements now,
Sometimes called affirmations.
You don't need to repeat them,
But you can do if you choose.
Or you can just listen and let them land gently.
I don't have to pretend to be okay.
I don't have to pretend to be okay.
I'm allowed to turn off and rest.
I'm allowed to turn off and rest.
I'm allowed to turn off and rest.
I'm still a good person even when I need space.
I'm still a good person.
Even when I need space.
I'm allowed to take care of myself.
I'm allowed to take care of myself.
I give myself permission to stop before me.
I give myself permission to stop before me.
Allow these words to sink in slowly.
Allow these words to sink in slowly.
Resting in this moment.
And if you want to continue to rest,
You can.
Well,
Now I invite you to slowly move the body and gently awaken.
Thank you for listening.
My name is Sandhya.
