Hello and welcome to this meditation for a moment of rest.
Begin by making your body comfortable.
You can sit up or lie down as long as your spine is straight.
Then,
Enter into stillness.
That doesn't mean you can't move.
It doesn't mean you can't scratch and itch or make yourself comfortable.
It just means we become aware of not intentionally or needlessly moving.
Release fidgeting.
Let the body become heavy and surrender to any contact points of the body with the space around you.
Feel your feet at the floor,
Your bottom in the chair,
Or the back of your body on the bed or couch.
If you notice any retracting or lifting away,
Let the body release back and down.
If any nervous tension is present,
Just watch it as you breathe.
See if you can invite it to leave your body with your exhalation.
Feel yourself arrive in this moment fully.
Perhaps the breath responds,
Becoming a little deeper or fuller.
Recognize that there's never really stillness for the body.
The heart is always beating,
Blood circulating,
Breath moving in and out.
So,
If the body can't be still,
Ask yourself,
What has become still?
Maybe it didn't become still at all.
Maybe stillness is a quality that is always there.
We can just turn our attention there and voila!
Notice how stillness can be a relief,
A deep rest,
And a letting go.
Sometimes we think there's something we have to do to meditate.
All we need to do really is let go.
Let go of fidgeting,
Of thought,
Of mental noise.
In fact,
Let's look at any noise in the mind.
Thoughts about doing it right,
What comes next,
Or narrating the meditative process.
Notice but don't attach or follow the thoughts.
Notice how they change from one thought to another.
Notice how silence becomes revealed as we focus on the appearance of thought.
Instead of being drawn into the thought,
There's silent space between us and the thought.
Allow that space to grow,
Or really allow your awareness of that space to grow.
It already exists.
It is everywhere,
Ever-present.
Relax within the stillness,
Silence,
And spaciousness.
We'll remain in silence now for several minutes.
If you get distracted,
Simply bring yourself back to stillness,
Silence,
Or spaciousness.
And I'll ring the bell when it's time to gently return.
Take your time.
Allow a deep breath as you gently open your eyes and stretch the body if the impulse arises.
Feel rested and ready to return to your day.
That ends this meditation.
