Welcome to a guided meditation designed to ease the mind and calm the body.
Find a comfortable position to lie down.
The body melts into the earth as you begin to settle in.
Feet a hip distance apart.
Inhales melt away from the ears.
Arms are long beside the body,
Palms facing up.
Eyelids grow heavier and heavier until they close.
Checking in with the mind,
Notice where your attention is.
Gently bringing it back to the body.
Away from the thinking mind and into the sensing state.
Pop the mental to-do list to one side and give yourself the gift of pure rest and relaxation.
Begin to connect to the natural breath,
Just noticing how the breath moves through the body as you breathe in and breathe out.
Every inhale fills the body up with a sense of calm.
Every exhale takes away a layer of stress or tension.
Take a moment to deeply connect to the body.
What is it today that you most need from your time in rest?
Your bones are heavy and grounded,
Muscles beginning to soften.
Sense of release sinks into your body as you allow the earth beneath you to fully support your weight.
Whole body melting.
Seeing the edges of the body dissolving into the space around you.
Intuitively begin to seek out any areas of stress or tension that you're holding and send some calming and nourishing breath there.
There's no need to make this effortful.
Simply allow the body to soften naturally with the flow of breath.
It's perfectly normal for the mind to drift from time to time.
Feel free to let it wander as it wants for now.
Know you're still absorbing all of the physical and mental benefits of your time in meditation.
There's no need to achieve anything here.
You can fully relax and let go.
Moving to the body scan,
As I call out each part,
Simply pour your attention into that area.
The simple act of moving your awareness throughout the body is healing and restorative.
Bring your attention to the middle of the forehead now.
Awareness spreading down to the ears.
Left eyebrow.
Right eyebrow.
Two eyebrows together.
Space between the eyebrows.
Eyes are heavy in their sockets.
The tiny muscles supporting the eyes can release and relax.
Space just beneath the eyes.
Cheeks.
Inner cheeks.
Noting any sensation in the mouth.
Teeth.
Gums.
Tongue.
Taking in the entire face.
Imagining it's soft and peaceful.
Awareness moves to the throat.
Throat is open.
Left shoulder.
Left upper arm.
Left elbow.
Left lower arm.
Left wrist.
Left thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
All fingers together.
Noting any sensation in the palm of the hand.
Back of the hand.
Whole hand.
Whole left arm.
Relaxed.
Heavy.
Sinking to earth.
Awareness moves to the chest.
Chest feels broad and open.
Heart is soft.
Belly relaxed.
Ribs fanning apart as you breathe in.
And softening as you breathe out.
Right shoulder.
Right upper arm.
Right elbow.
Right lower arm.
Right wrist.
Right thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
All fingers together.
Noting any sensation in the palm of the hand.
Back of the hand.
Whole hand.
Whole right arm.
Relaxed.
Heavy.
Sinking to earth.
Attention drifts to the hips and pelvis.
Left thigh.
Left knee.
Left calf.
Left ankle.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
All toes together.
Left heel.
Arch.
Ball of the foot.
Whole left foot.
Whole left leg.
Heavy.
Relaxed.
Sinking to earth.
Awareness floods the left side of the body.
Right thigh.
Right knee.
Right calf.
Right ankle.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
All toes together.
Right heel.
Arch.
Ball of the foot.
Whole of the right foot.
Whole right leg.
Relaxed.
Heavy.
Sinking to earth.
Awareness floods the right side of the body.
Whole body is one.
Relaxed.
Grounded.
Open.
Sinking to earth.
Invite the whole body to feel heavy,
As if it's made out of stone and you couldn't move even if you tried.
Now embody a sense of lightness,
The whole body light as a feather,
As if you're floating.
Bringing the body back to a sense of deep heaviness once more,
Feeling grounded,
Sinking into the earth beneath you.
Shifting back to a sense of lightness,
So light you feel suspended in mid-air.
Shifting back and forth between heaviness and lightness until you find the perfect sensation for you.
Welcoming both lightness and ease in the body and a deep sense of groundedness and stability.
Every cell of the body is flooded with nourishment as the nervous system unwinds,
Your whole being is replenished.
Let the body rest in stillness and silence for a few precious moments.
Don't mind the time,
Allow your awareness to drift and float.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
I'll let you know when it's time to come back.
Breathing some deeper breaths back into the body.
Feeling the belly expand as you breathe in and soften back down as you breathe out.
Take a few moments here to come back into the present moment.
Invite some energy back into the arms and legs by wriggling the fingers and toes.
When the body feels ready,
You're rolling over to your right side,
Keeping the eyes closed.
Hugging the knees to the chest if that feels good.
Enjoy the sensation that you're marinating in any feelings of calm and serenity that you've created.
Take a moment to acknowledge how you feel after some time in deep rest.
When you're ready,
There's no rush at all,
Making your way slowly up to a seated position,
Opening up the eyes and coming back into the space around you.
Dealership.
