Welcome to this meditation for relaxation and rest.
I'm Victoria and I'll be your guide.
For this meditation,
I invite you to lay down on your couch,
On your bed,
On the floor,
Depending on if you are looking to fall asleep for the night or just have a restful nap.
And wherever you'd like to lie down,
I invite you to get really comfortable,
Letting your head wiggle on your pillow and if you have covers,
Pulling them up over you and tucking yourself in.
This meditation for relaxation and rest is active,
It requires some effort on your part and the more that you focus,
The more that you relax into the practices,
The deeper rest you'll experience.
Let's begin by looking around the room,
So opening your eyes if they were closed and just taking a moment to orient yourself.
Recognizing where your door is,
Your windows,
The ceiling and the floor.
Realizing a sense of safety in your body and then tuning inward,
Letting your eyes softly close if you'd like or just having a soft gaze in front of you.
This practice is one of finding and cultivating the inner rhythm within.
And as you cultivate,
As you listen to the rhythm within,
You'll find yourself more easily able to access,
Rest,
Relaxation and sleep.
We'll begin by focusing on the breath,
Breathing in through the nose and slowly out through the mouth like you're breathing out through a straw.
Again,
Deep breath in through the nose and slow breath out through the mouth.
Again more,
Deep breath in through the nose and slowly out through the mouth.
Inviting in ease into your body.
Inviting in a sense of rest,
A sense of relaxation,
Giving yourself permission to set down all that you need to do in the future,
To put down ruminating about all that's taken place in the past.
And be here now,
Just listening to the sounds around you.
Feeling your awareness inward and noticing if you can feel a rhythm in your breath.
We'll practice a rhythmic breathing technique together that will support you in creating coherence between your head and your heart so that there is rhythm,
There is life,
There is effortless ease flowing through each cell of your body,
Nourishing you,
Nurturing you.
As we focus on the rhythm of the breath in and out for six,
Let your awareness come to your belly,
Perhaps letting your hand rest there.
And as you breathe in,
Feeling yourself be filled up with air.
And as you breathe out,
Feel yourself release.
Letting your attention stay on the breath flowing in and the breath flowing out.
Breathing out,
Letting go.
Breathing in.
Two.
Three.
Four.
Five.
Six.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Four.
Five.
Six.
Out.
Two.
Three.
Four.
Five.
Six.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Four.
Five.
Out,
Two,
Three,
Four,
Five,
Six.
Continuing on at your own pace,
Staying with the rhythm.
Breathing in for six and breathing out for six.
Now I invite you to bring your hands to rest on your upper thighs.
We'll begin a practice of feeling the rhythm in our bodies,
Just like a ticking clock.
Just tapping back and forth.
We'll do it in rhythm.
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left.
Continuing on at that pace on your own for a few minutes and just noticing what happens in your body as you go rhythmically from right to left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left.
And letting your awareness come into your breath as you focus on the right and the left.
At the same time,
Noticing being with an engaging,
Slow,
Deep breathing.
You can count to six,
You can count to four,
Whatever you'd like.
Keeping it rhythmic.
Tapping right,
Left,
Right,
Left.
Breathing in,
Two,
Three,
Four,
Five,
Six.
Out,
Two,
Three,
Four,
Five,
Six.
Continuing on slow,
Deep breaths,
Rhythmic tapping.
And continuing to allow your breath to slow and deepen.
During your tapping,
Slow down a bit,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left.
Continuing on at your own pace for a few moments.
Continuing on the rhythm.
Letting the tapping slow even more.
Letting your breath deepen even further.
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Left,
Right,
Right,
Left,
Right,
Right,
Left,
Right,
Right,
Left,
Right.
Platform apart.
Ugh.
Going through the atmosphere.
Four breaths.
And just going to lift your chest,
Just going to lift your back,
Five breaths.
Deep slow rhythmic breathing slow continuous rhythmic tapping when you feel ready letting your hands rest and slowly scanning your body part by part just seeing how you feel after tuning in to the rhythm within noticing the head,
The scalp,
All the little muscles of the face the eyebrows and the eyes,
The cheeks,
The nose,
The lips,
The tongue,
The jaw,
The throat the neck,
The shoulders,
Down the length of the arms across the chest,
Down the length of the torso,
Down the length of the back,
Through the hips,
Glutes,
And pelvis down the length of the legs,
Into the bottoms of the feet from head to toes,
Letting yourself rest in peace letting yourself be with the rhythm within as you drift sweetly to sleep
