Welcome!
My name is Ellen and I will guide you on this meditation.
Find a comfortable position and make sure that your body feels fully supported.
You might be sitting or perhaps lying down.
Just take a moment to really make your body comfortable.
Feel the surface beneath and allow your body to rest here.
Let your hands rest wherever it feels natural.
Maybe on your lap,
By your sides or resting gently on your heart.
And then slowly guide your focus to feeling the movement that is taking place in your body.
The movement of the breath.
Notice how the air flows in and out.
And notice the sensations that go with that.
The rising and falling of your chest and your belly.
Allow the breath to flow naturally,
Just as it does.
There is no need to change it or to think about it.
Simply notice the flow of the air and let your attention rest with that movement.
With each out breath,
Invite a sense of softening throughout your body.
Letting go of any tensions that you may be holding.
This meditation is an opportunity for deep rest.
A chance to let go of all activity.
But to allow deep rest,
We must first also acknowledge our urge to keep going.
This ingrained habit,
The subtle pressure to maximize every moment and to always be productive.
We could even take some time to reflect upon the past year.
And considering the energy that we've spent it.
The constant movement,
The many tasks and responsibilities that we've navigated.
Acknowledge all that you've moved through.
All that you have accomplished.
Recognize the effort involved.
And now gently step back from all of that.
Because just as nature has a rhythm,
So do we.
And with the summer approaching,
We are invited to slow down.
To ease the pace and to allow time to rest,
To relax and to feel calm and at ease.
With each out breath,
Consciously release the grip of doing.
Imagine letting go of all the to-do lists,
The plans and the need to achieve.
Just visualize these things floating away.
Allow your body to become heavier and more relaxed.
Reminding yourself that you don't need to do anything.
Just be.
Just rest.
Coming back to the gentle flow of the breath.
Unplugging from possible thoughts that may arise.
They don't have any importance in this moment.
It's okay if they pop up,
But don't give them a lot of attention.
Just very gently but clearly come back to your breath.
Come back to your body and remind yourself.
You don't need to do anything right now.
Nothing needs to change.
Nothing needs to be fixed.
This time is for you to simply be.
Feel the quiet strength that lies in simply resting,
Simply being in this moment.
Invite this feeling of deep rest to wash over you.
Imagine a warm and gentle wave of relaxation spreading through your body.
From the top of your head to the bottom of your feet.
To the tips of your toes.
Let your muscles soften and your breath become slow and easy.
There's a profound wisdom in allowing yourself to simply be held by rest.
Embrace this pause,
This moment of stillness as a gift.
Receive its nourishment and its quiet strength.
There's no need to strive.
There's no need to push.
Simply rest.
Allow your mind to quiet like the still surface of a lake.
Allow your body to soften like the earth after a gentle rain.
This is your time to simply be.
And after hearing the bell,
You can check what you need.
Maybe you want to rest somewhat longer.
Or maybe you can make some small movements and gently open your eyes.
And may you be carrying this feeling of deep rest and relaxation with you into the rest of your day or evening.
