Welcome to your resting meditation.
Find a comfortable seat or lie down.
Grab pillows,
Blankets,
Anything you need to feel comfortable.
Start to set up your space.
Lie down.
Place a blanket underneath your low back.
Or maybe pillows under your knees.
Let your shoulders melt into the earth beneath you.
Let yourself be present.
And even if it's not possible to be present yet.
Allow yourself to be.
If you catch your mind drifting.
Celebrate it.
You noticed.
Bring it back.
Don't let your mind leave this space before your body does.
Melt into the earth.
And call to mind your reason for practicing today.
Maybe you're looking to ground down.
Maybe you're looking to unwind after a long day.
Maybe you're looking for some time with yourself.
Maybe you're looking for relief.
From anxiety.
Fear,
Pain.
Or maybe you're looking to truly experience your joy,
Gratitude.
No matter why you came.
Just know that you are exactly where you're meant to be.
You are enough.
Right here.
Take a deep breath in.
Inhale.
Sigh it out.
Exhale.
Two more,
Just like that.
Take a deep breath in.
Fill your belly,
Your chest,
Your collarbones.
H-A,
Exhale,
Sigh it out.
Third breath,
Your deepest yet.
Breathe into your belly,
Your chest,
Your collarbone.
Take one more sip of air.
And H-A,
Exhale,
Let that go.
Focus your mind on your breath.
And settle in on your unique intention,
Your reason for practicing today.
If nothing comes to mind,
I offer you the intention of rest.
You are worthy and deserving of deep rest and deep peace whenever you need it.
Take a deep breath in to settle into your intention.
Breathe in.
Exhale,
Gently let it go.
Repeat after me in your mind.
I am worthy of deep rest.
I am worthy of deep peace.
I am worthy of deep ease.
I allow my body to relax.
I allow my body to unwind.
I allow myself to be.
As I speak.
Draw your awareness.
To the parts of your body that I mentioned.
Keep your mind focused on your body.
Don't let your mind leave this space before your body does.
Feel all your awareness in your right heel.
Feel the sole of your right foot.
Hold your awareness at the top of your right foot.
Send your awareness into your big toe of your right foot.
Feel your big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your pinky toe.
Send your awareness to the top of your foot.
Let your right foot feel heavy Send your awareness to your right ankle bone.
Send your awareness to your right calf.
Feel the front of your right lower leg,
Your shin.
And send your awareness between the front and the back.
Of your right lower leg.
Feel where your right leg is in contact with the earth or your pillow.
Let it melt in that space.
Bring your awareness to the space underneath your right knee.
Bring your awareness to your right knee.
Imagine your right knee softening,
Unwinding.
Let the tissue around it feel relaxed,
Slackened.
At ease.
Draw your awareness to your right thigh bone.
Feel the front of your right thigh.
Feel the back of your right thigh,
Where it's in contact with the floor,
Pillow,
Blanket.
Hold your awareness on your whole right thigh.
And then let it go.
Send your awareness to your entire right leg.
Let it feel heavy.
Let it melt.
Send your awareness into your right seat.
Where it's in contact with the floor.
Think of gravity.
Having more of this seat.
Let it feel heavy.
Let it drag down.
Let your right sit bone feel heavy.
The small of your right back.
Your right hip flexor.
Your right glute.
Your right inner thigh.
Draw awareness to your whole right leg.
Now bring your attention to your left seat.
Feel the left sit bone heavy.
Feel the left small of your back.
The left hip flexor.
The left glute.
The left inner thigh.
Draw your awareness to your left thigh.
The top of the thigh and the bottom of your thigh that's in contact with the earth.
Let your left thigh feel heavy.
Let it melt.
Bring your awareness to your left knee.
Imagine your whole left knee softening.
The top of the knee,
The space under the knee.
Allow your tissues to receive more slack,
More space.
Visualize the knee unclenching,
Relaxing,
Finding ease.
Draw your awareness to your left shin,
The top of your lower leg.
Draw awareness to your left calf,
The bottom of your lower leg.
Feel the top and the bottom of the leg.
Together.
Feel your left heel on the ground.
Feel your left ankle bone.
Feel your left heel feel heavy.
Feel the sole of the left foot.
The top of the left foot.
Send your awareness to your left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Feel your whole left foot.
And then let it feel easy.
Let it melt.
Feel both legs completely relaxed.
Completely at ease.
Worthy,
Deserving of rest.
Bring your awareness to your belly.
Imagine your stomach unraveling.
Imagine your stomach getting softer,
Slack coming into your tissues,
Muscles,
Organs.
You Visualize your stomach uncoiling,
Tissues uncoiling,
Getting more slack.
Let go.
Of any knots,
Of any tension.
Bring your attention to your chest.
Let your chest soften.
Let your shoulders relax.
Bring your awareness to your low back.
Let your low back soften.
Your hips soften.
Let your right oblique soften.
Left oblique softens.
Your right wing bone soften.
Your left wing bone soften.
Feel your traps melt as your shoulders relax even more deeply.
Bring your attention to the back of your neck.
Gently think of lengthening the back of your head.
Lengthen your skull away from your heart.
Maybe your chin slightly dips.
Let your palms get heavy.
Draw your awareness to the right shoulder.
Right bicep.
Right tricep.
Relax your upper arm where it's in contact with the floor.
Relax your right elbow.
Your right forearm.
Right wrist.
Right palm of your hand.
And the back of your right hand.
Feel and hold your whole hand in your awareness.
Draw your awareness to your right thumb,
Second finger,
Middle finger.
Ring finger,
Pinky finger.
Feel your whole palm.
Let your whole right side body relax.
Let it unwind.
Find ease.
Melt down.
Relax.
Draw your awareness to your left shoulder.
Feel it melt into the earth.
Feel your left bicep,
Your left tricep.
Feel your whole upper left arm relax.
Feel your left elbow relax.
Your left forearm relax.
Draw your awareness to your left wrist.
And your left palm,
And relax.
Bring your energy to the back of the left palm.
And the whole left hand.
Feel your left thumb.
Fourth finger,
Middle finger,
Ring finger,
Pinky finger.
Feel the whole left hand and left side in your awareness.
Feel the whole left side body relax,
Get heavier,
Unravel.
Visualize more space between all of your organs and your bones.
Feel yourself floating with more space.
Let gravity continue to sink you down.
Melt you down to rest.
As you breathe out.
Feel your whole body melting down with ease.
Draw your attention to your right eye.
Relax the space behind your eye.
Notice your left eye.
Relax the space behind your left eye.
Feel your left cheekbone relax.
Feel your right cheekbone relax.
Feel your lips and jaw slack,
Soften,
Relax.
Feel the back of your head on the floor.
Relax.
Feel the space between your eyebrows,
Third eye center,
The crown of your head.
Relax.
Now visualize in your mind's eye.
An ocean,
Sparkling an aquamarine blue.
Notice how the waves flow.
To and fro,
Closer and farther.
Notice.
Bobbing in the ocean.
Bodies.
Children laughing.
Boogie boards.
Maybe a dog paddling.
Notice the fluidity,
The lightness.
Can you feel the fluidity within you?
Now in your mind's eye,
Visualize mountains.
See them rooted,
Grounded in the earth.
Strong.
Supportive.
See the trees growing in the mountains just as strong as the mountains they stand on.
See people hiking.
Observing.
Feel yourself rooted.
Just as a tree or mountain.
Feel yourself float as if in the ocean.
And feel yourself root as if you are a mountain.
Feel yourself float as if you are the ocean.
Feel yourself root as if you are a mountain.
Once more,
Feel yourself in this ocean of life.
Let yourself be held.
In the most nourishing ocean.
Where everything is loose,
Uncoiled,
Slack,
Supported.
Where everything is at deep peace.
Tell your whole body,
Relax.
Feel like you are floating.
Know that your body is recharging,
Refueling now.
Held in this healing space.
You are supported.
Recharging.
Refueling.
Relaxing.
Resting.
Take the next breaths to refuel as much as possible.
Imagine every part of your body recovered,
Relaxed,
Every cell,
Releasing.
Relaxing.
Renewing.
Every thought you've ever thought renewing,
Turning into something more gentle.
You are welcome to stay here if you found something sweet.
If you're ready to move forward with your day.
If you're ready to move forward with your day.
Draw awareness back to your breath.
Take a gentle inhalation.
And a gentle exhalation.
Draw awareness to the sensations in your fingertips and your toes.
Maybe give your fingertips a gentle wiggle.
Rub your thumbs and your fingers.
Slowly wiggle your toes.
Begin to rotate your wrists and your ankles.
Gently roll your shoulders down your back.
And draw your left ear to your left shoulder.
Feel your right neck lengthen.
Draw your right ear to your right shoulder.
Feel your left neck lengthen.
Very slowly.
Draw one knee into your chest.
The other knee into your chest and roll onto your favorite side.
Use your forearm as a pillow and ground your top hand in the earth.
Let your top hand melt into the space.
Know that you are always supported.
You are worthy of deep rest.
You are worthy of deep peace and ease.
Your practice,
Your breath,
Is always an opportunity to give yourself what you need.
As you're ready,
Slowly press yourself up into a comfortable seat.
Lengthen your spine.
Roll your shoulders down your back.
Open your heart.
Option to bring your hands to heart center.
Release all your stale air.
Breathe in,
Inhale.
Open mouth,
Exhale,
Share it with the space.
You I bow in gratitude to you and to this practice.
Hari Om Tat Sat.
To the highest.
From my heart to yours.
I hope you know how worthy and wonderful you are.
May you be well.
May you be blessed.
May you be peaceful and at ease.
