Good morning or good evening and welcome to your meditation.
Lie down on your back and make yourself fully comfortable.
You may choose to keep the legs extended,
Resting on the floor,
Or prop them up on a
chair,
Relaxing the lower legs,
Or even lifting and resting them on the wall.
Whichever position you choose,
Have the intention of allowing the body to fully relax.
Have the intention to slow down,
Slowly adjusting your whole body for full relaxation.
Once you have arrived in your chosen restorative position,
Welcome your body in this space,
On this surface.
Welcome the stillness and the support this pose provides you with.
Notice the sensations in the connecting points between the surface supporting you and your
body.
Notice how the elements of the environment you are lying on hold you and support you.
If there is any heaviness in the body or the mind today,
Allow it to seep out of the body,
As if you can hand it over to the surfaces supporting you.
Notice anything you may still need to adjust to now experience complete stillness for the
duration of this meditation.
Slowly fluttering or in one light motion,
Closing and resting your eyes,
Resting the
muscles of the eyes,
Around the eyes and inside the eyes.
Closing this sense that connects you to the outer world and turning your focus inward
towards your internal world.
To support you in this,
Take 3-6 deep and full inhales through the nose and complete
exhales through slightly or fully open lips,
Allowing any exhaustion,
Fatigue or any heaviness
to leave your body.
Slow down your breath so you can go deeper into the realm of restoration,
Into the realm
of relaxation.
Breathing in through the nose,
Breathing out through the nose,
Slowly return to and notice
your natural breath.
You can now stay focused on your natural breath.
Sense your breath.
Notice the natural rhythm of your breath as it comes in and goes out of your body.
In and out of your body.
In and out of your body.
Your body relaxing.
Your body breathing.
With ease,
With comfort,
With acceptance.
Maybe with every breath out,
You maybe come a bit lighter,
A bit more rested as you experience
the cares,
The worries and thoughts of the day flow out of your body.
Your body fully relaxed now.
With this welcome sense of relaxation,
We begin with the rotation of consciousness by
bringing awareness to how each part of the body feels today,
Bringing relaxation to each
part of the body,
Bringing lightness to each part of the body,
Your whole body.
When you are ready,
Imagine or let yourself feel the presence of light,
A soothing light.
Give that light a gentle cooling glow and a smooth touch.
Imagine or let yourself feel you can now guide that light like a natural guide,
Slowly,
Naturally
illuminating and unburdening,
Relaxing each part of the body you bring that light to.
Bring the light to the tip of your tongue,
Upper lip,
Lower lip,
Both of your lips,
Your
chin,
Your jaw,
Your right cheek,
Your left cheek,
Both of your cheeks,
Light.
Tip of the nose,
Bridge of the nose,
Your right ear,
Your left ear,
Both of your ears,
Your right eyelid,
Your left eyelid,
Both of your eyelids,
Your right eyebrow,
Your left eyebrow,
The eyebrow center,
Your
forehead,
The crown of your head,
The back of your head.
Feel the whole head light.
Guide the light down to your neck,
Your throat,
Your right shoulder,
Right shoulder blade light,
Right elbow,
Right forearm,
Right wrist,
Right hand,
The palm of the hand,
Your whole right arm light and cool.
Guide the light back up the entire right arm and over to the left side,
Your left shoulder,
Your left shoulder blade,
Left elbow,
Left forearm,
Left wrist,
Left hand,
The palm of the left hand,
Your whole left arm light and cool.
Slowly guide the light back up the entire left arm and bring it back to the center of your heart,
Back of your heart,
Your mid back,
Your lower back,
Your right waist,
Your left waist,
Front of the hips,
Sides of the hips,
Back of the hips and tailbone,
Right buttock,
Right groin,
Right thigh and the back of the right thigh.
Guide the light down to your right knee,
Calf,
Shin,
Ankle,
Heel,
Sole of the foot,
Toes of the right foot,
The whole right leg light and soothingly cool.
Slowly guide the light back up the right leg and over to the left side,
Left buttock,
Left groin,
Left thigh and back of the left thigh.
Guide the light down to your right knee,
Calf,
Shin,
Ankle,
Heel,
Sole of the foot,
Toes of the left foot,
The whole left leg light and soothingly cool.
Observe and feel now the whole body,
Be aware of the whole body in this glow,
In this light,
Resting in this light,
Feeling light.
Feeling at ease,
At peace,
Supported and relaxed by this soothing light,
By this soothing,
Cooling light.
On an inhale,
Imagine or let yourself feel that you can guide that light inside of your body.
On an exhale,
Expanding that light throughout the whole body.
Your whole body held by this soothing,
Cooling light.
Inhaling light,
Exhaling light.
With the next exhalation,
Guide this soothing,
Cooling light into any part of your body that may require special care and attention today.
Let it be bathed in that light now.
Let it be nourished by that light now.
Your whole body in a cocoon of light.
Your whole body now feeling completely light.
Feel your breath as it continues to come in,
Nourish your body and goes out.
Rest the body.
Inhale,
Aware of your in-breath.
Exhale,
Aware of your out-breath.
In-breath.
Out-breath.
In and out.
In and out.
Your body breathed by the breath.
Your body relaxed by the breath.
With this sense of lightness,
Sense of relaxation,
Slowly let go of the light and notice your whole body as it rests in this space.
Scan and notice for any changes in the sensations of the body.
Become aware of the natural boundaries and position of your physical body as it rests in this space.
Choosing to either keep your eyes closed or slowly fluttering them open,
Take one deep inhale and exhale,
Recognizing you are back to full awareness.
Be thankful and grateful for making this time to allow yourself,
Your whole body and mind to relax.
