Welcome friends to this meditation for relaxation and rest.
Make yourself comfortable.
Closing the eyes.
Let's start with three long deep breaths.
Breathing in through the nose
and a deep surrender as you exhale.
Again,
Deep breath in through the nose.
Exhale through your mouth.
One last time,
Deep breath in.
Long releasing breath out.
Just allow yourself to arrive in your body,
In your rest.
Checking in with yourself and observing,
Witnessing
how you feel on the inside,
Your inner landscapes.
Can you notice any thoughts or feelings,
Any emotions,
Any sensations in the body?
And if there's anything there,
Just allow it to be witnessed without judgment.
Watching as it rises,
Makes itself known and then gently passes by
like a leaf floating down a stream.
Just becoming the witness to yourself.
And as you rest here,
I'm going to start moving the awareness around the body,
Inviting relaxation in to each body part in turn.
Beginning with the sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Middle toe,
Next toe along,
Little toe.
The right ankle relaxes,
The right calf,
Shin,
Knee,
Thigh and hip.
Relaxing the whole of the right leg.
Bringing your awareness now to the sole of the left foot,
The top of the left foot,
The left big toe,
Next toe,
Middle toe,
The next toe along and the little toe.
Relaxing through the left ankle,
Calf,
Shin,
Knee,
Thigh and hip.
The whole of the left leg relaxes,
Both legs relax completely,
The whole of the lower body is soft.
Relaxing the pelvis,
The pelvis,
Softening the belly,
The ribs,
Chest.
Relaxing the lower back,
Middle back,
Upper back,
Shoulders.
Relaxing the right elbow,
Wrist,
Hand and fingers,
The right arm relaxes completely.
Relaxing the left shoulder,
Elbow,
Wrist,
Hand and fingers,
The whole of the left arm relaxes completely.
Both arms relax fully and totally,
The whole of the body relaxes fully and totally.
Guiding your awareness,
Your relaxation through the throat,
The neck,
The jaw,
Tongue,
Lips,
Cheeks,
Roof of the mouth,
Around the eyes,
Between the brows,
Back of the head,
And the crown of the head.
As you breathe in,
Breathing in relaxation,
And as you breathe out the whole body relaxes deeper.
Breathing in bliss,
Softness,
Slowness.
Breathing out relaxing and surrendering deeper.
Breathing in softness,
Relaxation.
Breathing out to surrender,
To let go,
And to be held now by the sounds.
Allowing yourself to be nurtured,
Nourished and rested.
There is nothing left to do.
Oh
