Hello,
My name is Genevieve.
Thank you for joining four meditations.
This meditation is for rest.
Take a few moments to find yourself comfortable on your back.
Use any props,
Blankets or pillows and arrive in a comfortable lying down position.
To allow yourself to truly absorb the sound for the next few moments.
For this meditation,
I invite you to truly listen to your body.
As we move through this practice of meditation,
I allow your body to land in deep rest.
And don't hold back if your body reaches a place of sleep.
Now take a few moments to make any movements,
Adjustments to your body to help you settle down in a lying position,
Comfortable.
If your eyes are still open,
Just take a moment to look at your surroundings,
The room around you.
On the next exhale,
Close your eyes.
As you close your eyes,
Imagine yourself in the space around you.
Imagine yourself protected by the space around you.
Create an intention for this meditation.
A small word or phrase that's going to help you settle into it.
I'm rested.
Keeping your eyes closed,
We'll practice a short breath work sequence that's going to help you arrive into deeper rest,
Finding calm in your nervous system.
In a few moments,
I'll ask us to inhale until we're full.
We'll take an extra inhale,
Short and sharp before we exhale all the way out.
So together we breathe in,
Take an extra sip of breath in,
And exhale till you're empty.
We practice that again,
We inhale,
Take an extra breath in,
Exhale till you're empty,
Long and slow.
We do that again,
We breathe in,
And short and sharp.
On our next exhale,
Try and increase this,
Making it as slow as possible,
Allowing yourself to feel grounded and supported by the floor below you.
As I guide us through the areas of our body,
Take a moment to bring awareness to these areas.
Allow yourself to observe any feelings or sensations.
We'll begin at the crown of the head.
Take a moment to notice the area in between your eyebrows.
If you're holding any tension there,
Allow yourself on the next exhale to release.
Your jaw,
Feel this tense,
Try leaving a little gap in between your teeth.
Feel your shoulders now rested on the ground,
Chest open,
Breath flowing easy up and down.
Fingertips spread,
Both arms,
Both hands,
Anchor down on the ground.
Your left leg,
Your left heel,
Ankle.
Next inhale,
Take a moment to breathe in.
Feeling the air,
Fill up your whole body,
Feel up all of those body parts.
On the next exhale,
Release nice and slow.
And once again,
Feel your body heavy.
On the next inhale,
Feel the energy in the body.
And then exhale,
Allow yourself to get deeper into rest.
Take the next moment to breathe in for eight counts.
Every inhale,
Every exhale,
We allow ourselves to get deeper into rest.
Focusing on your breath.
Inhale for eight.
Exhale for eight.
Inhale for eight.
Exhale for eight.
Inhale for eight.
Exhale for eight.
Inhale for eight.
Exhale for eight.
Take a moment to notice the edges of your body feeling safe.
Allow yourself to feel protected.
Allow yourself to feel supported in your body.
Allow your body to now rest here.
And I will call you back in.
You can stay here for as long as your body needs to.
When you feel called to,
When you feel ready.
Gently bring back life into your body by moving your fingers and toes.
Keeping your eyes closed,
Rolling around to your right side.
Put your hand to peel yourself up to a seated position.
Bringing your hands together and gently rubbing your hands to create warmth and heat in between them.
Then gently bringing your hands over your eyes.
Slowly opening your eyes.
Inhale.
