Welcome.
Thank you for joining and creating space in your day to cultivate some stillness and silence for a better night's rest.
As we get ready to begin our meditation,
We'll bring our awareness to each body part with breath to ease into relaxation and rest.
Allow yourself to get comfortable laying down,
Covering yourself if you need to,
Or using any props to make this meditation and relaxation that much more serene.
When you're ready,
Begin to gently close your eyes and take a few deep,
Slow breaths in and out.
As you allow the breath to fall into the background of effortless flow,
I'm going to call out a body part one at a time.
Keeping relaxed and in silence,
Gently bring your awareness to that body part as it is called out and simply visualize breathing into it as it ever so deeply relaxes even more.
Bring your attention to your left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left pinky toe.
Rise that awareness gently into your left ankle,
Left shin,
Left kneecap,
Left thigh,
Left hip bone.
Breathe deeply into your entire left leg.
Now gently bring your awareness to your right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right pinky toe.
Rise that awareness gently into your right ankle,
Right shin,
Right kneecap,
Right thigh,
Right hip bone.
Feel the breath in your entire right leg sink deeper into the muscles,
Tissues,
Tendons,
And bone.
No effort.
Just simple,
Expansive rest.
Now bring your attention to the center of your pelvis.
Allow the breath to rise up into your belly.
Without making the effort yourself,
Feel the small rise and fall of your belly as the breath moves.
Bring your attention into the left and right sides of your rib cage and feel it to expand and contract with the flow of your breath.
Rise your awareness gently into your heart center.
Bring your attention to your left shoulder,
Left bicep,
Left elbow,
Left forearm,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky finger.
Breathe deeply into your entire left arm.
Now gently bring your awareness to your right shoulder,
Right bicep,
Right elbow,
Right forearm,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger.
Breathe deeply into your entire right arm.
Allow your breath and awareness to settle at your throat center,
Rising up into your jaw as it relaxes into your left ear,
Left eye,
Left brow.
Allow your breath and awareness to rise up into your right ear,
Right eye,
Right brow.
Let the breath and awareness settle between the eyebrows at your third eye center and allow it to cascade down the sides of your nose,
Resting at the base of the nostrils as you feel breath silently come in and out.
Feel the space between your nose and your upper lip and let the breath soften right there.
Bring your attention to your forehead and allow the brow to unfurl and soften.
Allow that breath and awareness to gently silk down into the crown of your head,
Pouring down the back of your neck and deeper down your back all the way until it reaches your legs,
Heels,
And soles of your feet.
Breathe now with your entire body,
Allowing the breath and awareness of it to envelop every fiber and cell of your being.
Continue following your breath in and out without manipulation.
Just simply observe and relish in this rest.
You may stay here and welcome the drifting of sleep or make small gentle movements to welcome the body once again.
I wish you peace and rest.
Thank you for joining.
