To begin this practice of I-Rest,
Take a deep breath and one more.
Now open up your senses to everything happening in this moment,
Noticing your thoughts,
Feelings and emotions,
Comfort and discomfort,
Noticing and acknowledging everything that is present and consciously deciding to let it be.
Now make your intention to remain focused during this practice,
Reminding yourself of why you're doing this practice and what you want to accomplish in this session.
Then bring attention to your heart's deepest wish,
The one most important goal or purpose of your life,
Focusing on it completely and sensing its effects on your body.
Make an intention to pursue your deepest wish,
Then imagine it has been fulfilled.
Bring awareness to your happy place,
Your comforting thought,
Imagining this wonderful thought in your mind that gives you a sense of comfort and safety,
Imagining it with all of your senses to experience the safety and comfort of this wonderful thought in your mind.
Now begin body sensing as you focus your attention only on sensations,
Simply acknowledging them and letting them be as we go through a sequence through your body.
So begin by sensing the bottom of your feet,
The top of your feet,
The ankles,
Lower legs,
Knees,
Thighs and hips.
Sensing both legs and feet at the same time.
Sense the belly and pelvis,
The lower back,
The chest,
The upper back.
Sensing the entire torso.
Sense the neck,
The scalp and forehead,
Eyes and ears,
Nose and nostrils,
The face,
The jaw,
The lips,
The tongue and the inside of the mouth.
Sensing the entire head and neck.
Sense the shoulders,
The upper arms,
Elbows and forearms,
The wrists.
Sensing the palms of your hands,
Fingers and thumbs,
The back of your hands.
Sensing the entire arms and hands.
Sense the front of your body,
The back of your body,
The left side,
The right side.
Sensing the entire body inside and out.
And bring attention to your breath,
Noticing how you breathe in and breathe out.
Count your breaths backwards from the number 10.
Let go of counting your breaths and imagine standing on a beautiful beach,
Safe and completely at ease,
Watching calm waves coming to the shore,
Making a wonderful splashing sound.
You keep watching these waves and you imagine that these waves are traveling through your own body,
Bringing and spreading a sense of calmness and peacefulness to your body,
A sense of lightness and happiness to your body.
And perhaps as these waves travel through your body,
You feel a sense of wonderful joy,
A sense of joy that spreads to every part of your body.
You feel like just being,
Full of gratitude and deeply thankful to your own self for being who you are.
You recall the intention to remain focused during this practice and your heart's deepest wish.
Imagining that your wish has been fulfilled and you recall your happy place,
Imagining this comforting thought with all of your senses as if you're actually there.
Now let everything be just as it is.
Your practice of I-Rest is now complete.
