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.
Shift 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.
Getting 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.
Feeling 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.
Noticing a little more fully.
Feeling grounded in your body.
Connected to the earth.
Held up.
Supported.
Let yourself fall into deep rest as you become heavier and more weighted.
Enjoy.
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.
As you begin to unwind from your busy day.
Drawing your awareness to the bottoms of your feet and 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.
Inviting in gratitude for 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.
Letting go 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.
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.
Tightness or heaviness,
Warm pressure,
Being with what's here.
Inviting in ease and relaxation.
Inviting in gratitude for all 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.
Feeling into your lower belly,
Your mid-belly,
And your upper belly.
Noticing what sensations are here.
Hunger,
Fullness,
Digestion,
Clenching,
Ease.
Letting whatever is here now be here now.
Just observing with openness,
With curiosity,
And with kindness.
With 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're 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.
Let it flow from your heart.
Let it trickle and touch each part of your body.
Drawing your awareness into your shoulders and down the length of your arms.
Noticing your upper arms,
Your lower arms,
Your hands,
And your fingers.
Noticing the sensations that arise here.
Just observing.
Being with what is.
And sending this gratitude you've cultivated from the bottoms of your feet up all the way into your heart center and down your shoulders.
Down the length of your arms and out your hands.
Letting yourself be filled up with the gratitude for all that your hands,
Your fingers,
Your arms,
Your shoulders do for you in each and every moment.
Letting your awareness come up into your neck.
Sensing into the front and the back of the neck.
The left and the right sides of the neck.
And inside into the front of the throat.
The back of the throat.
The left and the right.
Noticing the sensations.
Constriction.
Tightness.
Pulling.
Whatever is there.
Let it be there.
And then drawing your awareness into your jaw.
Relaxing and unclenching.
And noticing all the little muscles in your face and what sensations are here now.
Letting your awareness of your face and the sensations here now begin to come into a deeper sense of ease.
Letting relaxation shift.
Open.
Invite more peace.
More ease.
To wash over your face.
Into your head.
All the way to the top of your head.
And filling up with gratitude.
Letting this gratitude,
This ease that you've been cultivating draw up from the bottoms of your feet as you breathe in.
Let it rain down through every cell of your body as you breathe out.
Deep breath in.
Slow breath out.
Letting every cell of your body vibrate with gratitude.
As you relax.
As you rest.
As you receive exactly what you need to drift sweetly to sleep.
Thank you.
