Meditation for Deep Rest.
Settle into a comfortable position lying down that allows for stillness.
You might like to place a pillow under your head or below your knees.
You might like to cover with a blanket.
Shift,
Move,
And adjust your body so you may fully settle in.
Allow your body to rest comfortably on the ground.
This practice invites complete body-mind relaxation.
As you lie here,
Allow your body to rest and your mind to remain fully conscious.
Rest your body and become aware of your breath.
Notice the natural rhythm of your breath.
Breathe naturally.
Notice your inhale.
Notice your exhale.
Notice the space between.
Simply notice your breath.
Take a moment to set an intention for your practice.
Your intention may be as simple as,
I am inviting deep rest,
Or I am calm,
Or I am at peace.
Mentally repeat your intention three times with your natural breath.
Bring your awareness to your body resting on the floor.
Notice the parts of your body touching the floor.
Feel the support of the earth below you.
Allow your body to sink into that support and be held by the earth.
As you lie in stillness,
Become aware of your right hand thumb.
Your first finger,
Second finger,
Third and fourth finger.
Notice your right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder and armpit.
Sense the right side of your torso,
Upper right leg,
Lower right leg,
Ankle,
Foot and right toes.
Become aware of your left hand thumb.
First finger,
Second finger,
Third and fourth finger.
Notice your left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder and armpit.
Sense the left side of your torso,
Upper left leg,
Lower left leg,
Ankle,
Foot and left toes.
Become aware of the top of your head,
Your forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril.
Notice your chest,
The middle of your chest and abdomen.
Soften your belly.
Soften your heart.
Sense your right leg,
Your left leg and both legs together.
Sense your right arm,
Your left arm and both arms together.
Become aware of the back of your body.
Become aware of the front of your body.
Become aware of your whole body together.
Whole body together.
Whole body together.
Notice your breath.
Notice your inhale.
Notice your exhale.
Notice the space between.
With awareness of your breath,
Begin to count backwards,
Starting with the number nine.
Count along in your mind.
Each breath,
Allow yourself to go deeper into rest.
Nine.
Aware of your breath.
Eight.
Sense the space around your body.
Seven.
Release tension.
Six.
Allow your body to sink down.
Five.
Drift a little deeper into rest.
Four.
Watch your mind become more calm.
Three.
Feel connected to your heart.
Two.
Soften a little bit more.
One.
Allow peace to wash over you.
One.
Full body resting.
Full body resting.
Full body resting.
Allow your body to sink into the support of the earth below you.
Give all the weight of your stress,
Tension,
Worry,
Fear,
And doubt to the earth.
Allow the earth to take that weight and transform it to something neutral or useful.
Drop the weight you carry to the earth.
Feel heavy.
Heavy.
Heavy.
Sink into that support of the earth.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Heavy.
Light.
Light.
Light.
Light.
Light.
Light.
Become aware of the space to the sides of your body.
Feel wholeness and connection as you become aware of this space.
Sense the love that emanates from this space.
Sense the love that vibrates from your heart.
Feel connected to your authentic self.
Feel whole.
Feel complete.
A state of missing nothing.
Connected to all that is.
Become aware of your body resting on the floor.
The earth that is holding and supporting you.
As you lie here,
Imagine the sun touching your skin and warming you from head to toe.
Allow this light to heal your body,
Warm your heart,
And energize your life.
Breathe.
Bring your awareness back to your breath.
Breathe in.
Breathe out.
Feel love and acceptance for yourself on a deeper level.
Your authentic self knows this calm and peace is available at any moment and any time.
Bring your awareness back to your intention.
Your I am statement.
Mentally affirm your intention.
Repeat it three times in your mind.
Know it as truth.
I am peace.
I am peace.
Slowly,
Softly,
And quietly,
Begin to move your body in any way that feels right to you.
You may feel called to stay lying down.
Or perhaps make your way up to a seat.
Thank you for practicing deep rest with me.
This is Anna Ferguson of World Peace Yoga.
Yoga for people who breathe.
Have a beautiful day.
