In today's meditation,
We will be exploring the experience of rest.
For many of us,
Rest can sometimes feel uncomfortable or even unsafe.
Many of us have been conditioned to equate rest with laziness or productivity with worthiness.
Slowing down and resting might feel like the hardest thing to do.
And here's the truth.
Your body needs rest.
Your nervous system needs space to regulate.
And you don't have to push through exhaustion to prove your value.
And so today,
I'll invite you to spend a few extra moments creating a space where you feel safe and comfortable enough to rest.
Even if it's just for a little bit.
Maybe grabbing something to cover your eyes.
Maybe you might like to lie down on your back.
Maybe you might like to have a pillow behind your knees.
Maybe something comfy underneath your head.
Taking as much time as you need to feel comfortable.
So that you can maybe eventually settle into a place of stillness.
Once you've come into whatever comfortable position you would like to rest in today,
Starting to become aware of the physical support underneath you.
Noticing the parts of the body that are making contact with the floor or couch or maybe a bed.
And as you notice these points of contact,
Seeing what it would be like to maybe soften and relax into these points of contact.
Even if it's just a little bit.
And your right time and pace beginning to slowly bring your awareness to the breath.
Noticing if the breath is happening in the chest.
Noticing if it's short and shallow.
Wherever you might find your breath in this moment.
The invitation is to begin bringing your awareness and your breath deep into the belly.
If it feels helpful for you,
You can maybe place a hand or two on the belly.
And maybe as you inhale,
You might want to notice the belly rising and expanding.
And as you exhale,
Perhaps noticing the belly falling and collapsing.
Slowly beginning to lengthen the inhales.
And maybe lengthening the exhales so that they're longer than the breath you took in.
And maybe you might like to breathe in for four counts.
And breathe out for six counts.
As you begin to extend the exhales,
You invite the body's rest and digest system to activate.
This is the parasympathetic part of the nervous system.
And this is where our body is able to heal,
Rest,
Repair,
And restore.
If it's taking a bit of time to get there today,
That's okay.
Lovingly and gently continue,
Continuing to invite this process.
Maybe inhaling for four.
And exhaling for six.
Or maybe seven or eight.
As you continue to breathe,
Noticing if you might be able to soften and relax into that physical support,
Even just a little bit more.
As you continue to breathe,
Maybe inviting any areas in the body where you're holding tension to soften.
If you notice yourself caring for your body,
Any unnecessary tension in the hands,
Or maybe in the shoulder,
Or perhaps in the jaw.
Lovingly and gently inviting these parts to soften with each breath in and each breath out.
And maybe by now you notice your mind beginning to slow down.
And if not,
That's okay too.
Maybe you've noticed yourself beginning to breathe a little deeper.
Or maybe you've noticed any bit of settling.
As you continue to breathe and soften and settle,
Noticing if there's any part of you that feels like it might be able to rest.
And also maybe noticing any part of you that feels maybe resistant to rest.
Seeing what it would be like to welcome both of these parts,
And maybe any parts in between that might be arising as you begin to maybe settle into this time of rest that you've carved out for yourself today.
And maybe you notice some thoughts that might arise.
Maybe beginning to think about your to-dos and the things that have come before this today,
Or maybe the things that are to come after.
Maybe there are parts of you that feel like you have a lot to do,
And a lot to show up for,
And a lot to take care of.
Maybe these parts tell you that you don't have time to rest.
Perhaps we could take a moment here if you notice these parts arising within yourself too.
Let these parts know that you hear them,
And that you get it,
And that you do understand that yes,
There are a lot of things to do and take care of.
Maybe lovingly and gently letting these parts know that all of those things will be waiting for you after this time you've carved out for yourself today.
Maybe letting this part know that there is another part that does genuinely need and desire rest today.
Maybe asking this resistant part to work with you.
Checking in and seeing if it might be able to allow you even just the next five minutes for some rest.
Noticing how the body might respond as you offer this permission to yourself and to your parts.
Maybe noticing yourself take a deeper breath.
Maybe noticing yourself feel more open and okay to this idea of rest.
If it feels okay now,
Bringing your awareness to this part of you that is desiring and in need of this rest today,
And maybe allowing yourself to rest with this part.
And as you rest here,
Beginning to notice what the experience of rest is like.
How do you know you're resting in a way that will truly nourish you and refill your cup and restore your energy?
Is it something that you experience all over?
Maybe it's something you experience in one place.
Taking a few breaths with whatever it is that you're noticing.
Inhaling for four.
Exhaling for three.
Exhaling for six,
Seven,
Or eight.
Noticing if rest has a certain texture or maybe a quality.
Or perhaps rest makes you think or associate a certain color.
Taking the next five to seven breaths to fully be with the experience of rest in the body.
Maybe noticing yourself take a yawn.
Maybe beginning to notice yourself drift off.
And as we come to the end of our practice today,
You're very welcome to continue staying and being and enjoying this restful state that you have created for yourself.
And if you feel like there's a part of you that's ready to get back to whatever is waiting for you,
Then maybe taking a moment here to thank yourself.
Maybe you might notice a sense of appreciation from the body.
Thanking you for carving out this time for rest today.
In your right time and pace,
You can slowly invite movement back into the body,
Wiggling the toes.
Taking your sweet,
Sweet,
Sweet time getting up.
And remembering that you can always come back to this place of rest whenever you need.
You don't have to wait until you're exhausted and burnt out and bitter to rest.
As always,
Such an honor to guide you and support you on your journey.
I look forward to connecting with you next time.
In the meantime,
Take care of yourself.
And take care of each other.
