Welcome to this meditation for relaxation and rest.
I'm Victoria and I'll be your guide tonight.
We'll begin by settling in and getting really comfortable.
If you'd like to lay down for this practice,
Go ahead and do that.
Set your phone down.
Perhaps get under the covers and get nice and comfortable.
Lift and move and wiggle.
Adjust in whatever way you need so that you can begin to invite in ease into your body.
Even before you close your eyes,
Take a moment to look around your room and just remind yourself that you are safe.
Perhaps noticing the door,
The windows,
The ceiling,
And the floor.
Letting yourself feel in your body that it's okay to rest now.
You can relax.
You are safe.
And then when you feel ready,
Softly allow your eyes to close and begin to tune in to your body.
Noticing the weight of gravity.
Letting yourself be held up and supported by your bed or by a chair.
Noticing the heaviness of your body and sinking a little more deeply.
Installing a little homeless body,
Notice the these remaining extraordinarily heavy In your body,
Connected to the earth,
Held up,
Supported.
Let yourself fall into deep rest as you become heavier and more weighted.
Noticing the sensations in your body.
As you begin to unwind from your busy day.
As you head toward a period of relaxation,
Rest,
Nourishment,
Revitalization.
Drawing your awareness to the bottoms of your feet.
Noticing what's there,
Heat,
Coolness,
Pressure,
Tension.
Just being with what's there and expanding to notice all of your feet.
Letting what arises stay until it's ready to go.
And inviting in relaxation into the feet.
And inviting in gratitude where your feet,
All the ways,
They support you every day.
Drawing your awareness up to your ankles,
Your calves,
And your shins.
And just noticing what's alive in this area of your body in this moment.
The ingo of needing to move or wiggle.
And instead,
Just seeing what arises.
What are the sensations here in your lower legs?
Inviting in ease,
Inviting in relaxation,
Inviting in gratitude,
Inviting in appreciation.
Drawing your awareness up into your knees and your thighs and your quads.
Noticing your entire upper legs and being with whatever sensations are here now.
Weightness or heaviness,
Warm pressure,
Being with what's here.
Inviting in ease and relaxation.
Inviting in gratitude for all of the little parts of your legs that so perfectly work together each and every moment to support you.
Letting your awareness come up into the hips,
The glutes,
The pelvis,
The whole reproductive area.
And noticing what sensations are alive in you right here,
Right now.
Inviting in relaxation,
Inviting in ease.
Inviting in gratitude for this whole region of your body and how it supports you so effortlessly day in and day out.
Drawing your awareness up now into the abdomen.
Filling into your lower belly,
Your mid-belly,
And your upper belly.
Noticing what sensations are here,
Hunger,
Fullness,
Digestion,
Clenching,
Ease.
Feeling whatever is here now be here now,
Just observing with openness,
With curiosity,
And with kindness.
Take your next breath,
Inviting in ease.
Inviting in gratitude for all of your internal organs and how they so effortlessly support you every single day.
And sweeping your awareness now around into the back body,
Starting at the tailbone.
Noticing the sensations in the lower back,
The mid-back,
The upper back.
Any tingling or throbbing,
Pulsing,
Or pressure.
Whatever sensations arise,
Not trying to force them to leave,
Not even physically moving,
But just resting as the observer.
Noticing what's here now.
And then inviting in ease and relaxation in the lower back,
The mid-back,
And the upper back.
Inviting in gratitude for the strength,
The dignity of your backbone.
All the ways that you are held upright every day.
Tuning your awareness now into your chest and feeling the sensations here in your chest.
Openness,
Ease,
Tightness,
Pressure,
Heaviness,
Lightness.
Letting whatever sensations are there just be.
And going a level deeper into your spiritual heart,
Your emotional heart,
And just seeing what's alive here now.
And inviting in a sense of ease,
A sense of knowing that this place inside of you is where your natural,
Open-hearted presence lives.
Your basic goodness resides right here in the heart space.
Taking it in and letting the eternal wellspring of gratitude that lives within you come out.
Letting every soul in them flow with泡.
Feeling ASMR for each particle in each body's selfishness on the spot.
