Welcome to your exclusive Insight Timer deep rest meditation.
This retreat me meditation aims to support you in feeling like you've been on your own mini retreat.
This practice is best enjoyed lying down.
Feel free to support your head with something soft,
Your lower back by placing something under the knees and make sure you are comfortable in your environment.
Start today's practice with a simple sweet inhale in through the nose and then gently open the mouth and let it trickle away.
Two more just like that in through the nose and out through the mouth.
This visualization journey invites you to come with me on a little experience.
I invite you now at this moment to visualize an incredible environment.
What is your heart taking you to when I say an amazing incredible environment?
Are you drawn to the coast?
Are you drawn to the mountains,
The woods,
The forest?
Just notice where you go and allow that visual just to be very vivid for you now.
Allow that environment and allow that environment to infuse the way that you breathe.
Notice how your body feels in that environment.
From here we're going to deepen the breathing a little.
Moving through a beautiful technique called triangle breath.
We'll be moving our way around the shape of a triangle,
Breathing in for four,
Holding for four and exhaling for four.
When you're ready start to visualize a triangle now and take yourself through that wonderful equilateral triangle.
Each part of the breathing is equal in length.
In the suspension,
The time that you're pausing the breath,
I invite you to relax the body,
To soften the jaw.
Continue your way around this triangle just for a couple more rounds,
Allowing the bones to feel heavier,
The back of the eyes to soften.
And making this your final round of triangle breath,
From here we're going to go on this journey on your retreat.
So I invite you to imagine now that all devices are not allowed on retreat,
So you make the necessary text,
You make the necessary arrangements so that you are not needed,
Nobody needs you.
You close those devices and you put them away,
Knowing that you can return to them another time.
Switching off from the technical world so you can turn on to nature,
To your own inner landscape.
So imagine now you are packing up your bag for your retreat and you're picking your favorite pieces of clothes,
Things that are going to make you feel comfortable and connected.
Maybe there's something that feels like ceremonious to you that you want to put in your bag.
You take your paper and pen to journal,
Maybe you take a book that you've been hoping to read but life hasn't allowed you to do so.
So filling your bag with the things that are going to bring you joy on this retreat.
And when you're satisfied with what you have,
You take your bag and you walk to your front door and you head out in front.
As you place the bag down,
Just in that moment a beautiful car pulls up,
Your favorite style of car.
And the driver looking happy yet sophisticated,
Warm and connected comes out of the seat and helps you with your bag.
From this moment your nervous system relaxes and you feel taken care of.
The driver opens the door for you to drop yourself into the seat and as you do you take in the wonderful interior of this car.
The driver puts on your favorite song and drives off to the retreat.
You enjoy the drive taking in the environment,
Allowing your mind to be in restful awareness.
And the car pulls up and the driver says we're here and they open the door for you to step out.
As you step out you are amazed by what is around you.
The grounds of the retreat so beautifully tended to.
The most incredible natural landscape stretched out around you and you can feel the freshness of the air.
You can smell mother nature as you breathe.
It's quiet,
It's calm and it's peaceful.
No one else in sight.
The driver heads off and you are left to explore the grounds as you arrive.
You come to the main reception area and you're greeted with warmth and the smell of incense.
The host shows you the facilities and again you're amazed that you get to enjoy this.
They take you outside to the pool area where there's a sauna,
A jacuzzi,
An ice bath and a magnesium pool.
You see just off to the pool there's a hammock attached to two grandmother trees.
The gentle breeze swaying the hammock and you are invited.
You glide over to the hammock,
Take your shoes off so your feet can breathe and you allow your body to be held.
The gentle sway of the hammock takes you to a very serene place.
Here in the hammock you feel relaxation moving through your entire system.
Starting in your head,
A warm golden light nourishes the head.
You breathe and this warm golden light spreads through your neck,
Your shoulders,
Your shoulders down through the length of your arms.
Warm golden light in the palms of your hands.
Warm golden light from your chest into your stomach,
Your spine,
All your vital organs being replenished with this warm golden light.
This warm light spreads down through the hips,
Into the thighs,
The knees and down into the lower legs and feet.
While you sway gently in the breeze being held by this hammock,
The whole body circulating this gorgeous gold liquid light.
You take a few moments now just to bathe in that.
You feel yourself unwinding and any inner knots of tension on a mental,
Physical,
Emotional level start to unknot and loosen.
You feel satisfied with your time on the hammock and you gently step down.
Your feet touching the ground you feel grounded once again.
You then take a slow walk mindfully over to your cabin.
You've got the most luxurious king-size bed with fresh clean linen,
Fluffy warm towels at the base of the bed.
And you walk over to the balcony to again take in the nature that is around you.
The warm breeze through your hair,
The breeze carrying off any other worries that might have been here pre-retreat.
As you stand and admire nature,
Everything you thought was important before this retreat felt somewhat less significant.
What feels important as you stand and admire the view is your wellness above all.
And with that now imagining what kind of interesting activities or workshops you might experience over your retreat time and imagine yourself dipping into that now.
What information or experience are you thirsty for?
Imagine you soaking all of that up like you've lived it.
Imagine meeting other kind-hearted connected humans that see you for your deepest sense of self,
For your true nature.
Imagine sharing that bond with others that time on retreat.
The way they look at you is like they look through all the other things,
All the stories and they just see you at the heart of it.
Imagine the retreat is coming to a close and you have soaked in and savored every little bit of it.
Imagine packing up your bags,
Feeling content,
Feeling satisfied and your driver appears again as you walk out.
Did you get what you needed?
Asks the driver.
I sure did.
You reply.
And you slide into your seat enjoying being driven once again.
The driver pulls into your home and says thanks,
See you next time.
You look behind you as the car drives away,
Closing that retreat time for yourself.
Feeling inspired,
Feeling connected and feeling rested.
Take a deeper breath in now,
In through the nose and let it all wash away through the mouth.
Start to feel your body in your surroundings here and now.
Maybe you feel the support beneath you.
Maybe you hear any sounds in your environment.
Take all the time you need to return from that practice and only when you're ready you just start to bring some subtle movements in through your fingers,
In through your toes.
And when it feels right for you,
Blink the eyes open and return to your space.
