Welcome.
My name's Sandhya and this is a heart-centered gratitude practice which includes breath awareness,
A heart-centered light visualization.
This is followed by music so you can continue to rest.
If you're able,
Listen with headphones to experience the full benefits of the delta binaural beats.
Delta binaural beats are associated with deep,
Restorative rest.
Allow your eyes to close and notice the body and the natural rhythm of the breath.
Deepening your breath.
Breathing in,
Belly expanding.
Breathing out,
Releasing,
Letting go.
Breathing in,
Belly expanding.
Breathing out,
Softening.
Continuing with this breath for as long as you wish.
Notice the surface beneath you,
Supporting your body completely.
Allow yourself to be held.
Any tension that's ready to melt may begin to melt now.
Breath in.
And if the mind wanders,
That's completely natural.
And when you notice,
Return to the sound of my voice.
I invite you to place a hand at your heart center,
At the center of the chest.
Bring in a gentle smile to your face.
And now imagine at your heart center,
A soft light.
Perhaps you see it,
Sense it,
Or know that it's there,
Trusting.
With each inhale,
Allow the light to expand.
Filling the chest,
The lungs with warmth.
This light spreads as it flows up through the neck,
The face,
And the head.
And drifts down to the shoulders,
Down the left arm,
To the hand,
Fingers,
And thumb,
Down the right arm,
Fingers.
The light continues through the body,
Filling the torso,
The upper back,
Middle back,
And lower back.
And every space receiving this light,
It moves down into the pelvis,
Down through the left leg,
To the foot,
And the toes,
Down through the right leg,
Through the foot,
And the toes.
Breathe in and away,
Feeling grateful to your legs for their strength and their support,
For all the places they've carried you.
Gratitude to your arms,
To their ability to hold,
To breathe,
To reach,
To embrace.
Gratitude to your hands for their care,
Creativity,
And connection.
Gratitude to your mind for everything it's carried today,
And for allowing itself to soften now,
To the lungs for their steady gift of breath.
Each inhale,
Nourishing.
Each exhale,
Releasing.
Each inhale,
Feeling grateful to your heart for its strength,
And for the love it brings into your life.
Allow this gratitude to move through you.
Allow this gratitude to move through you.
Body feeling heavy,
Breath slower,
And maybe the mind less demanding.
There is nothing to aim for,
Nothing to make happen.
Body resting in its own way.
Deep rest is supportive.
And nourishing.
Thoughts may come and go,
Like distant sounds,
Without needing attention.
Resting,
Settling,
Feeling held,
Held by the music,
Sinking,
Softening,
Breathing.
