Namaste,
This is Jodie and welcome to this meditation designed to guide you into deep rest and relaxation.
Through gentle relaxation techniques,
Soothing visualizations and a heart coherence breath work,
You'll find yourself drifting into a state of deep rest.
Bring the body to lay down.
Taking some time to find complete comfort within the physical body.
Making any adjustments as the body requires.
You might bring some blankets for warmth or a sense of safety.
Or a cushion to support the back of the head or the back of the knees.
Eyes softly closed.
Relaxing all of the tiny muscles around the eyes.
And softening all of the tiny muscles at the back of the eyes.
And clenching the hinges of the jaw and relaxing the muscle of the tongue.
Resting your attention now at the center of the brow.
And can you imagine any tension that may be held here,
Softening and spreading out to the temples.
Almost as though the forehead becomes a little wider as you let go.
Allowing the body to fully relax.
Can you invite a sense of effortlessness to the limbs?
No wasted energy.
Landing here in this moment,
Held and safe.
Resting into the support beneath you.
Sinking into comfort.
Letting go.
Sensing the undulation of breath as the body rests in stillness.
Gentle waves of respiration.
And can you sense the breath at the tip of the nose?
And simultaneously sensing the breath at the bottom of the belly.
Exploring the edges of the breath.
Simply aware of the breath at the tip of the nose.
And at the bottom of the belly.
And you might gently encourage the breath to deepen or slow down.
Notice how slowing the breath can begin to slow the fluctuations of the mind.
Slow,
Soothing breath.
Breathing in.
Breathing out.
Gentle awareness on the sensation of breath at the tip of the nose and the bottom of the belly.
And gently migrating all of your awareness now to rest at the heart space.
And can you sense the intelligence of the heart?
And all of the wisdom of the heart.
And all of the wisdom that abides here at this sacred altar.
As you rest here in the presence and wisdom of your heart.
Can you sense or imagine the vibrational or energetic frequency of the heart?
Expanding with each in-breath.
Just imagining.
The electromagnetic field of the heart expanding beyond the physical body with each breath.
Just imagining.
Reaching beyond the limits of the physical body.
And it might now feel grounding or supportive to introduce a count to the breath.
So we'll be breathing in slowly for a count of five.
And breathing out slowly for a count of five.
Breathing in,
Four,
Three,
Two,
One.
Out,
Four,
Three,
Two,
One.
In,
Four,
Three,
Two,
One.
Out,
Four,
Three,
Two,
One.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
And continuing to breathe in this way.
Slow count in for five.
Slow count out for five.
Breath is balanced,
Harmonious and easy.
No need to strain or force.
Enjoy the sweet release of the exhale.
Each full breath taking you deeper and deeper and deeper.
Descending into stillness.
Breathing slowly.
Breathing fully.
Breathing gently.
Absorbed in presence.
Notice how each breath takes you further into the depths of your being.
Unveiling pure awareness.
Connect to the vibrational body.
Reaching beyond the limits of the physical world.
As you complete this next cycle of breath,
Gently release all control of the breath.
And can you sense a shift within the body as you let go of any effort and the gentle,
Natural flow of breath takes over.
No effort required.
Begin to notice any thoughts or emotions as they arise.
How does it feel to experience you in this way?
Welcoming sound as vibration.
Sounds arising.
Sounds leaving.
Sounds arising.
Sounds leaving.
Sounds dissolving.
Notice how these sounds that happen outside of you are experienced internally.
Within your awareness.
Reaching your awareness to experience sounds far in the distance.
Sounds within the room.
And the sound of your breath.
Can you sense the heaviness of the body fully supported by the ground beneath you?
Sense the soft air that envelops you.
Sensing the outer edges of the body,
The shape,
The volume,
The outline.
Become aware of the vastness of space around you.
And could you begin to imagine the environment in which you are resting?
Begin to sense the thumbs,
The fingertips.
You might gently run the thumbs along the fingertips,
Welcoming sensation.
Sensing the soles of the feet and the tips of all ten toes.
You might introduce some small movements into the toes.
Maybe carefully turning the head from side to side.
Beginning to deepen the breath.
Allowing the breath to re-energize or reawaken the body.
Taking any movements or stretches that the body needs.
And in your own time,
Gently blinking the eyes open.
Slowly letting the light come back in.
Coming back into the world.
