This is Sarah Eyler and I want to thank you for taking time out of your busy day to deeply rest with me.
This short meditation is designed to help release stress in the body,
To naturally start to slow down your heart rate and your breath,
To allow your busy thoughts to begin to recede and loosen their grip,
And to bring in a deep sense of relaxation and ease into your entire nervous system.
And there's nothing for you to do but rest and listen to my voice as I guide you through.
Begin by finding a comfortable position of rest lying on your back or your side,
Or sitting upright on a chair or a couch.
Perhaps covering yourself with blankets,
Supporting yourself with pillows.
Relaxing your arms,
Hands,
Legs and feet until they feel just right.
And when you are ready,
Take a deep breath in through your nose,
Filling the belly,
Chest and rib cage with air.
And then exhale it all out through your mouth,
Releasing all tension and stress.
Taking another deep breath in through the nose,
And exhaling out of the mouth,
Softening and releasing any parts of your body that feel constricted or tight.
One more time,
Taking a big inhale in through the nose,
And then an even bigger exhale out,
Letting all that has happened in your day go.
Gently closing down both eyes,
Allowing your eyes to rest back and down.
Allow your bones to start to sink and be heavy,
Muscles and ligaments,
Tendons all softening and becoming heavier and heavier.
Start to notice the quality of your mind,
The frequency of your thoughts,
And then as best as you can,
Give your mind permission to step back and let go.
Without judgment,
Whatever thoughts do arise,
Allow them to come and go,
Like clouds floating across a vast blue sky.
Begin to notice and be present with your entire physical body,
From the top of your head to the soles of both feet,
Noticing all the dimensions of your body,
The front of your body,
Back of your body,
Right side,
Left side,
The outer edges,
And then deep inside.
Noticing any feelings or sensations that are arising.
Being aware and present with any sensations in your body.
Noticing everything just as it is.
As I mention each body part,
Just notice any feelings or sensations that are arising.
First becoming aware of the back of your head,
Top of your head,
The center of your forehead,
Center of your eyebrows,
Both temples,
The entire right eye and the entire left eye,
The right cheekbone and left cheekbone,
The bridge of the nose,
The base of the nose,
The right side of your jaw,
Left side of your jaw,
Bringing all your attention inside your mouth,
To the roof of your mouth,
The floor of your mouth,
The inside of your right cheek,
The inside of the left cheek,
The tip of the tongue,
Base of the tongue,
And then the entire mouth all at once inside and out.
Flowing your attention down to your chin,
The base of the throat,
The right shoulder,
Upper arm,
Elbow,
Lower arm,
Your wrist,
Palm of your right hand,
The tip of the right thumb,
Tip of the second finger,
Second finger,
Tip of the third finger,
Tip of the fourth finger,
Tip of the fifth finger,
And then the tips of all the fingers on the right hand and the space between all the fingers.
And then over to the left shoulder,
Upper arm,
Left elbow,
Lower arm,
Wrist,
And the palm of the left hand,
The tip of the left thumb,
Tip of the second finger,
Tip of the third finger,
Tip of the fourth finger,
And tip of the fifth finger,
And then all the tips of the fingers on your left hand and the spaces between each finger.
Coming back to the base of the throat,
Bringing your attention down into the center of your chest,
Down through your navel,
And into the low belly.
And into the low belly.
Attention flowing over to the right hip,
Past the right thigh,
The right knee,
The right shin and calf,
The top of the right foot,
The tip of the right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Of the fourth toe,
And tip of the fifth toe,
And then the tips of all the toes on the right foot and the spaces between each toe.
And then over to the left hip,
Down past the left thigh,
The left knee,
The left shin and calf,
And the top of the left foot,
The tip of the left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
And tip of the fifth toe,
Then all the tips of the toes on the left foot and the spaces between each toe.
Now paying attention to your whole body all at once,
Your whole body still and deeply resting,
Sinking down and softening even more.
Sinking down and softening even more.
Whole body deeply resting,
Allowing the benefits of this practice to infuse and saturate your entire being.
Coming back to your body breathing,
Listening to its natural rhythm,
The gentle inhales and exhales,
Slow,
Deep,
Gentle breaths.
Deep,
Gentle breaths.
Continuing to rest here for as long as is needed,
Or gently starting to invite your body back to a wakeful state by bringing in small movements into the fingers and toes.
Taking a deep breath in and a big exhale out.
One more cleansing breath in,
And exhaling deeply and completely.
Noticing how you feel after this short practice of non-sleep deep rest.
Noticing any shifts or changes in your body,
Your mind,
Or your nervous system.
Thank you so much for meditating with me today.
Thank you so much for meditating with me,
For taking this break from your busy day,
Bringing this peace that we have cultivated back into your everyday life.
Have a wonderful rest of your day.
