Hello,
I'm Bita Sharif.
Thank you for joining me in this 15-minute restorative meditation.
In this practice,
You can choose to lay down.
Let's have the most relaxing,
Good-feeling meditation we can.
Laying down can be very beneficial as our spine can release into a straight and elongated position.
Our muscles can relax and allow the full expression of our awareness.
I find that I can dive into deeper,
Slower brainwave states much quicker and reach profound levels of rest and recharge.
Let's begin by finding the most comfortable position on our favorite flat surface.
Place a pillow under your head and maybe one under your knees if you like.
Gently close your eyes.
Let your breathing slow down and become effortless in and out of your nose.
If you like,
Place your hands on your stomach,
One above your belly button and one below,
And become aware of this connection.
Maybe you feel heat coming from your hands.
Feel the power of your own healing energy through your hands.
At any time,
You can return your hands to a position that's best for you today.
Otherwise,
Allow your hands to rest where they are on your body.
With easy breath in and out of your nose,
Send your awareness into your forehead,
Into your third eye,
The area between and just above your eyebrows.
Holding your focus in one place and observe any sensation,
Any feeling you may have.
Even if you feel no sensation,
Do your best to keep your focus steady.
Through the nose,
Take a breath into your forehead.
Exhale,
Relax.
Make your way to the top of your head.
Scan the crown of your head and observe the sensations you feel.
Bit by bit,
We become aware of what is happening in this area,
The left side and the right side.
Let's take our awareness to the back of our head.
You may feel your head resting on a pillow.
Let's pause our awareness on this one spot.
You may notice that the sensations you feel come and go.
We just observe them.
Take a deep breath in through your nose and send it to the back of your head.
Exhale,
Release.
Glide your attention now to the area where your skull meets your spine,
The top of your neck.
Gently let your focus slide down your neck,
Paying attention to even the most subtle feelings.
You may experience that just the act of holding our awareness in one spot can release tension there.
And now our awareness rises up into our throat,
Holding unwavering focus steady in your throat.
And breathe.
We move our awareness now into our chest.
We scan our entire chest.
Breathing in a deep breath into your heart.
Exhale,
Let yourself release deeper.
Let your hands lift up onto your chest.
Right hand on your right,
Left hand on your left.
And spend some time feeling the connection of your heart and hands.
Our focus now releases into the upper back.
Bit by bit,
We scan our back.
Maybe we can even feel sensation on the vertebrae.
Allow your awareness to keep going down and land in the bottom of your ribs.
The middle back,
Hold steady there.
Letting our awareness rise up directly into the stomach.
Breathe into your upper belly,
Your powerhouse of organs.
Exhale,
You let go even more.
Our awareness now drifts down into our pelvis.
Scanning our reproductive organs and our hips.
Make your way to the lower back.
What do you feel there?
Keep noticing sensations objectively.
And finally,
Follow your sacrum down to your cossacks.
The last vertebrae of your spine and bring awareness to your tailbone.
Take a deep breath through your nose.
Exhale,
Release.
And let go of concentrated focus now.
Resume gentle breathing in and out of your nose.
You can take your hands,
Interlace your fingers,
And rest your palms on your forehead.
And notice how nice that warmth feels.
Let's share a moment of gratitude for our miraculous bodies.
So much it does,
So much it holds.
Can we express appreciation to our own vessel?
And if it needs a little extra support today,
Can we give our bodies energy through our acceptance and thankfulness?
Let's take a last deep breath that fills your entire body.
Exhale,
Let it all go.
You can release your hands flat down to a comfortable position.
Returning to your space now.
You can move your body gently and slowly.
And when you are ready,
Open your eyes.
Thank you so much.
I hope you feel calm and energized and ready to take on the next adventure.
And I hope you feel proud of yourself.
This practice done consistently can change our brain health permanently,
Making our life better and better.
I wish for you the best.
Until the next time,
Peace and blessings.
