A Traveler's Space For Rest

This meditation offers a gentle invitation to pause and come home to yourself, no matter where the road has taken you. Created especially for travelers, this grounding practice blends a soothing body scan with brief psychoeducation to support nervous system awareness and the art of finding rest within. Whether you're between destinations or simply seeking stillness, this space is here to help you reconnect with your inner home.

Transcript

Welcome to A Traveler's Space for Rest.

I go by Bea.

I am a trauma specialist,

Certified yoga instructor,

And a fellow traveler.

I'm here to guide you into a state of rest.

This space will be geared for travelers to help you find rest among your journey.

While the language in our time together is specific for travelers,

This space is open and welcome for all.

Emotions and situations experienced by travelers are shared among others.

These shared human experiences may be that of loneliness,

Uncertainty,

Distraction,

Exhaustion,

Excitement,

And discomfort.

As we travel,

It's common for our surroundings to change.

These changes can create difficulty in finding rest.

That is why it is important to practice and internalize the act of coming home to ourselves.

Our bodies and mind are the homes we carry with us,

The homes we move through our lifespan with.

We are the home we can always come back to.

I recommend listening to this recording consistently for at least three weeks as you begin your practice of coming back to yourself.

And after your three weeks,

I highly recommend coming back.

And after your three weeks,

I recommend coming back regularly.

Coming back regularly will help keep your skills easily accessible for when you need them.

Often,

When we think of rest,

We consider sleep to be the pinnacle of rest.

While this is true,

It is not the sole way to experience the benefits of sleep.

Neuroscience supports that time spent in meditative spaces can offer overlapping benefits to sleep.

The act of resting is a skill,

Just as the idea of coming home to yourself is also a skill.

Coming home to ourselves means finding safety and comfort within ourselves.

And so,

Through our time together,

I invite you to bring your attention inward.

And if you are met with sleep and feel safe doing so,

Allow yourself to indulge in the sensation of rest.

If sleep does not come to you,

Know that you are still doing this right.

In fact,

There is no way to do this wrong.

Each person practices in their own way.

Each person's practice is unique to themselves.

It is important to know that you are safe as you practice.

Look around your physical space and confirm that you are safe.

Repeat this back to yourself.

I am safe.

I am safe.

And with this mantra and offering here to close your eyes or just take a heavy lid,

As we begin to arrive into ourselves,

Beginning to cultivate a feeling of comfort and safety in the consistency that you offer to yourself,

Simply by existing.

There may be noises occurring around you,

Perhaps some that are unfamiliar to you.

Notice that you notice these sounds.

Allow them to become part of the backdrop to the sound of your breath.

Bringing your attention to your inhale,

Noticing how your breath travels through your body.

Notice how your exhale brings with it a sense of relaxation.

Keeping your attention on the soft sound of your breath coming in through your nose,

Gently moving through your body and slowly exhaling out of your mouth.

Allow this sound to fill your attention as the other stimuli fall deeper into the background.

Regardless of the miles in time you travel,

You always have a home within yourself.

Repeating again to yourself,

I am safe.

Welcoming in the words,

I am home within myself.

I am home within myself.

Know that the time you take to rest now will support you as you continue on your journey.

As you rest,

Your body and mind heal.

As your attention of your breath brings you deeper into rest,

Your memories from your adventures get filed into your long-term memory,

Allowing you to process them with clarity and for many years to come when you awake again.

As you inhale through your nose and exhale out of your mouth.

As you breathe in through your nose,

Bringing that oxygen through your body and allows your muscles and organs to heal from the strain of the day.

As you exhale slowly from your mouth,

Your heart rate is slowing.

Slowing your heart rate allows you to conserve energy for what comes next.

And while you do all of this,

You continue to rest.

The rest is essential.

The act of doing nothing is in itself a skill.

For while we rest,

All of these essential functions are occurring.

Your attention now solely on your breath.

Noticing your breath spread from one area of your body to the next.

As your awareness passes from each area of your body,

You only need to bring awareness to it.

Through this awareness,

You are sending healing energy across your body.

By doing this,

You are strengthening your connection with yourself.

You are your constant in times of uncertainty,

Transition,

And unfamiliarity.

I will bring you now through a scan of your body.

And as we move through each part,

You shall continue as you've been,

Bringing your awareness to each spot as I mention it.

And if you find your mind wanders back to the background noise of your surroundings,

Simply come back to your breath.

Bringing your awareness first to the crown of your head.

Now in your head,

Over your ears,

Over your eyes,

And nose.

Bringing your awareness to your jaw,

Your mouth,

Down your neck,

Down your right shoulder,

The right upper arm,

The right elbow,

The lower arm,

Your first finger,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Your whole hand,

Your whole wrist,

Your whole right arm.

Bringing your awareness to your right collarbone,

Right chest,

Right waist,

Hips,

Pelvis,

Right upper leg,

Right knee,

Right calf,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Your whole right leg,

The whole right leg.

Bringing your awareness to your right backside,

The back of your legs,

Your glutes,

Your back,

Your upper back,

The back of your neck,

The whole right side of the back of your body.

Bringing your awareness to your left collarbone,

Your left upper arm,

Left elbow,

Left lower arm,

Left wrist,

First finger,

Your left hand,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Your whole left hand,

Your whole left arm.

Bringing your awareness to your left chest,

Left waist,

Hips,

Pelvis,

Left upper thigh,

Left knee,

Left calf,

Left ankle,

Foot,

Left big toe,

Left second toe,

Left third toe,

Left fourth toe,

Left fifth toe,

Your whole left foot,

Your whole left leg,

Your whole left front side.

Bringing your awareness to your left backside,

The back of your ankle,

The back of your calf,

Back of your knee,

Upper leg,

Glutes,

Lower back,

Upper back,

Back of the left side of your neck,

The whole backside of your left body,

Your whole body.

Bringing your awareness to your home,

Bringing your awareness to your whole body.

I am safe.

I am home within myself.

Feeling your connection to yourself growing stronger now.

Noticing the ease you have created for yourself through your presence.

Feel your body relaxing now.

Noticing your heart rate has slowed.

Knowing the benefits to your organs,

Your muscles,

Your mind,

Your emotional well-being have all begun.

Feeling the air come up into your nose,

Moving through your whole body.

Exhaling slowly from your mouth.

Noticing the ease that comes with rest.

Being aware that this time you take will allow you to continue on your journeys.

Offering yourself grace for how you managed each situation that came your way today.

You are resting.

You are home.

You are safe.

And amongst all the perceived uncertainty,

Amongst all of the loneliness,

The exhaustion,

Amongst all of the physical and mental anguish that may have come through your travels,

Notice that you have the ability to continue to show up for yourself.

To allow everything to fall into the background as you come home to yourself.

If your thoughts have wandered,

Offering to bring them back by repeating our mantra,

I am safe.

I am safe.

And while our minds will often try to rush ahead to the next task,

The next plane or bus to catch,

The next thing we must manage for our daily lives.

It is important to acknowledge that this time you take the rest will allow you to take on the next task with ease.

Knowing this,

Allow yourself to rest.

Give yourself permission to let the next thing go.

Give yourself permission to let the last thing go.

Simply being right where you are.

Because right where you are is home.

Right where you are is exactly where you should be.

Inhaling.

Exhaling.

Inhaling nice and easy.

Exhaling nice and slow.

Know that you are not alone.

And while we may practice coming back to ourselves time and time again,

Especially in times of uncertainty,

In times where we put miles and time between us and our loved ones,

Know that you are not alone.

There are travelers with you all over the world.

Travelers with shared experiences.

Travelers navigating these emotions.

Travelers who may be uncertain and lonely.

You are not alone.

Remembering that this time you take for yourself benefits your mental health,

Benefits your physical health,

And benefits the longevity of your health.

Allowing your memories to be compartmentalized,

To be filed away for your long-term memory.

Allowing your muscles to heal.

Allowing your organs to slow.

Allowing your brain to repair.

Allowing your eyes to rest.

Allowing your whole body to rest.

You are offering yourself a consistent home,

Simply by existing.

And while your surroundings may change,

All the noises you hear may differ,

While what you sleep on may change.

Know that you will always have consistency within yourself.

Know that you are not alone in your experiences.

And while you may be physically traveling alone,

Know that you are one of so many who have chosen to travel,

Who have chosen to take their bravery and put it to action.

You are one of many who will have opportunities to connect with new people to see new places,

To have stories that will fill your dreams with joy and happiness as you age.

Coming back to yourself,

Offering yourself safety,

Offering yourself consistency,

Allowing your body to rest.

Allowing the tension in your jaw to release.

Allowing the tension in your forehead to release.

Allowing the tension in your shoulders and upper back to release with your next exhalation.

Noticing any tension in your lower body and allowing it to release with your next exhale.

Bringing your awareness to the soles of your feet,

Your feet that carry us through our journey to high peaks,

To new friends,

Allowing any of the tension in these feet to leave with your next exhale.

Repeating to yourself,

I am whole within myself.

I am whole within myself.

Know that following our dreams often comes with fear.

What matters is what we choose to do with this emotion,

How we choose to harness it,

How we choose to overcome it,

How we choose to live with it,

And how we allow it to exist within us while still experiencing peace,

Rest,

Love,

Adventure.

You are right where you should be.

You are whole within yourself.

Allow yourself to stay in this space as long as you'd like.

Remembering I am simply here as a guide.

You created this space for yourself and you can come back whenever you need to.

You are your safety and your safety will always be there.

You are your consistency and your consistency will always be there.

While the world around you may look different every day,

Know that you are safe within yourself.

Know that the time you take to rest will benefit you.

Repeating to yourself,

I am safe.

I am whole within myself.

Breathing in healing energy on your inhale.

Exhaling any tension in your body.

As I go quiet now,

Allowing you time to yourself.

Remembering you have free will to stay in this space as long as you'd like,

To carry it with you,

To create it for yourself.