Welcome to this meditation for rest and sleep.
For today we're going to use a visualization and then in this magical place that we will visualize we'll start doing some body scanning.
So let's begin by getting comfortable in bed,
Making sure the pillows adjust just right,
That your whole back body can rest down comfortably into the surface and that the body feels warm and comfortable.
From this comfortable position let's start to take deep inhales through the nose and as you exhale with some force blow the air out through your mouth.
We're doing this breath for five more times.
Inhaling through the nose and blowing the air out through the mouth.
Now start only inhaling and exhaling through the nose and starting from the feet you're going to relax the weight of the whole body deeper down into the surface that you're on.
So let's begin by feeling your right foot,
Your first toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Relaxing all the toes deeper into the surface that you're on,
Allowing all tension to melt.
Feeling into the top of your right foot,
The sole of your right foot.
Your right heel,
Right ankle and observe as they release any tension and all their weight down into the surface that you're on.
Allowing the right ankle,
Right calf and shin to relax their weight deeper into the mattress.
Allowing the right knee,
The right thigh to release their weight and any tension down towards the earth.
Feeling into your left foot,
The first toe,
Second toe,
Third toe,
Fourth toe and fifth toe of your left foot.
Allowing all their weight to relax deeper down into the ground.
Feeling into the top of your left foot,
The sole of your left foot,
The left heel,
The left ankle and allowing all of their weight to melt deeper down.
Allowing the left calf,
The left shin to relax their weight deeper down.
Allowing the left knee,
Left thigh to just relax and release any tension deeper down into the earth.
Feeling into your buttocks,
Your hip or the pelvic ball and allowing the weight,
The cells to sink deeper down to the earth.
Feeling into your lower back,
Your sacrum,
The lower belly,
The waist,
The belly button.
And allowing all the weight to release down into the earth.
Feeling into the whole back,
The chest,
The shoulder blades,
The shoulders.
Feeling how they relax their weight deeper into the ground.
Feeling into the left,
Feeling into the right shoulder blade,
The right upper arm,
Right elbow and forearm.
Feeling all of the right hand,
All of the right arm,
Relaxing its weight even deeper into the surface that you're on.
Feeling the right collarbone,
Left collarbone,
The left shoulder,
Left upper arm,
The elbow and the forearm and the left hand.
Relax and give their weight deeper into the ground.
Your left arm relaxes deeper into the ground.
Feeling into your cervical spine,
Your neck,
The throat.
Allowing all tensions to melt from the neck and the throat.
Feeling into the jaw,
The back of your skull,
The back of your ears.
And allowing all tension to melt from your jaw,
The back of your skull and the back of your ear.
Allowing all of your face and the muscles of your face to melt deeper into the ground.
Your skull and your brain,
Give their weight deeper into the ground.
From this space you're going to visualize feel a golden light igniting in the center of your heart.
Allowing this light to become a tunnel that goes through the bed,
Into the ground and connects to the heart of the earth.
From the front of your chest allow this golden light to become a tunnel that connects you through the sky and the universe into the heart of creation.
Asking the creator of all that is to guide us into deep rest and restoration.
You're going to start to visualize how you follow this golden tunnel down into the center,
The heart of the earth.
And as you come closer to the center,
The heart of the earth you start to listen to the sounds of wave.
You start to listen to the waves of the ocean and feel a warm loving breath.
Starting to imagine yourself walking into a beautiful,
Peaceful solitary beach.
Feeling the warm sand between your toes.
Looking at the warm orange colors of the sunset.
And as you look behind you away from the ocean you see the jungle cradling cradling You see the jungle holding you in this beautiful,
Solitary beach just for yourself.
Listening to the ocean the movement of the sand and the shells of the waves.
Feeling this beautiful,
Warm not too hot breeze touching your skin,
Your legs your arms,
Your back your face.
You're going to feel as you call and invite it find the resting space in this beautiful beach.
And observe and visualize yourself walking over and lying down in this beautiful,
Restful space.
Now feeling the sand touching all of your back body still listening to the calming sound of the waves and feeling the freshness of the jungle behind you.
And as you lie here you start to visualize,
Imagine feel how the blue energy of the ocean will start to calm and nourish bring easeful rest into your body So visualize feel this beautiful blue energy from the deep ocean start to enter your left foot and your right foot observing how it colors and warms your left foot your left toe your left heel and your left ankle Feeling observing how this beautiful ocean light warms your right toe your right foot your right ankle and keep feeling the caress of this beautiful blue ocean energy coming up your left calf and shin your right calf and shin warming nourishing your left knee your right knee your left thigh your right your left hip and buttocks your right hip and bottom Visualize,
Feel this warming blue energy from the tip of your toes all the way up through your legs into your hips and your pelvic bowl Feel your tailbone your sacrum being warmed by this beautiful blue ocean energy Feeling your big intestine your small intestine the bladder be warmed and nourished by this beautiful blue ocean energy allowing the kidneys to be nourished,
Cleansed and cleared by this beautiful blue ocean energy Feeling your stomach your spleen,
Your pancreas the liver the gallbladder all organs being nourished and colored by this beautiful blue warming ocean energy Feel all of your belly your middle back,
Your lower back and your legs being nourished by this blue ocean energy allowing this energy to come to your diaphragm releasing any tension and stress from your diaphragm allowing this energy to come into your ribs your whole chest the lungs and the heart the left shoulder blade and the right shoulder blade the left collarbone and the right collarbone the sternum the base of your throat all being nourished by this blue warming ocean energy allowing the left shoulder,
Left upper arm left elbow and forearm left wrist and hand all being filled and nourished by this warming blue energy Feeling your right shoulder right upper arm right elbow and forearm right wrist and hand all being warmed and nourished by this blue ocean energy Feeling the base of the throat your cervical spine your jaw,
Your teeth,
Your mouth all nourished and filled with this blue ocean energy allowing your nose your nostrils,
Your eyes your head,
Your skull,
The back of your ears to be filled with this wonderfully warm blue ocean energy Feeling all of your body filled with this blue ocean energy Your skin also colored by this blue warming ocean energy and just listening to the sound of the wave You're going to allow this blue ocean energy to wash away any tension any worries any lack of trust just listening to the wave and allowing this blue ocean energy to carry any tension back into the infinite ocean You're going to stay in silence a few minutes just allowing that ocean energy to dissolve away any remaining tension Take one more deep inhale and exhale feeling your whole body relaxed and melted in this beautiful solitary Observing how the sun starts to go down and how stars start to shine in the night sky This is your call back into your bed and your home Giving gratitude to this miraculous ocean energy Gently stand up and visualize yourself walking through the sand still warm by the sun into the forest into this golden column of light and visualize yourself floating all the way up back into your body on your bed visualizing a white light holding you in this resting space Visualizing a light blue energy holding you in this resting space Taking five more deep breaths here exhaling through the mouth,
Breathing deeper into your body into the bed in this moment Breathing deeper into your body on the bed in this moment Three more deep breaths Next time you inhale start to wiggle your toes and your hands and your head from side to side Stretch back like you were waking up,
Still feeling this beautiful light blue energy holding you As you exhale,
Bring the knees to the chest and let yourself fall on the right side in the fetal position With the help of your hands against the mattress Come back to a seat,
Opening your eyes Thank you for joining this nourishing meditation for rest and sleep
