Chronic music Welcome to your deep rest and relaxation meditation.
Positioning yourself on the ground in Shavasana with your legs naturally splayed and turned out of the way.
Your hands either by your side,
Palms facing up,
Or you can place them somewhere else.
Your hands either by your side,
Palms facing up,
Or you can place them somewhere on your body.
Making sure you are comfortable and warm.
Perhaps placing a cushion under your knees or behind your head.
Covering yourself with a blanket.
Really nestling in.
Making sure you are really comfy.
And starting by taking a deep inhale through your nose.
Feeling up the belly.
And releasing out of your mouth.
A deep inhale through your nose.
Barely rising and filling with air.
Releasing everything from the day out.
Last time,
Deep inhale through the nose.
Letting it all go.
Turning to your normal breath.
And feeling the back of your body.
From your feet.
And your head.
Lying on the ground.
Allowing the weight of gravity to sink your body into the earth.
And being nurtured in hell.
As you rest deeply.
Noticing the front of your body.
And the tips of your toes all the way up to your head.
Noticing the contrast of lightness.
And feeling of the blanket against your skin.
Grounded into the earth.
Body and crown open to the great universe above.
Ready to receive this deep relax.
Coming to notice the weighted feeling of your eyelids.
Shutting out the day.
Noticing how it feels.
Let your eyes rest deeply.
Eyelids gently touching.
Deep breath.
Noticing any sounds in your vicinity.
Any far away sounds.
Any close up sound.
Noticing the sounds of your own body.
As you relax your stomach.
Listening to your breath.
Effortlessly flowing in and out.
As you lie here.
And yourself.
I am hope.
The wisdom of the mind.
The wisdom of the body.
And the wisdom of the soul.
Lying here.
Held by the earth.
Under the stars.
Breathing in and out.
Expanding and contracting.
In your own rhythm.
Connected to all nature.
And the wondrous stars milky way above you.
Breath flowing in.
And with each out breath letting go a little bit more.
And allowing your body to sink into the air.
More and more.
And I am going to take you through.
A releasing.
Muscle contracting exercise.
I am going to name a part of your body.
And when I do,
You will squeeze that part of the body.
To the count of four.
Before releasing with your breath.
Squeezing your right arm,
Hands and wrist.
Squeezing two,
Three,
Four.
Release.
Right thigh,
Leg and foot.
Squeeze two,
Three,
Four.
And release.
Left arm,
Wrist and hand.
Squeeze two,
Three,
Four.
And release.
Left thigh,
Leg and foot.
Squeeze two,
Three,
Four.
And release.
Right arm and right leg.
Squeezing them both.
Two,
Three,
Four.
And release.
Left arm and left leg.
Squeezing them both.
Two,
Three,
Four.
And release.
Right arm and left leg.
Squeeze two,
Three,
Four.
And release.
Left arm and right leg.
Squeeze two,
Three,
Four.
And release.
Whole body including your face.
Squeezing,
Squeeze two,
Three,
Four.
And releasing your whole body.
Melting any tension away.
Allowing yourself to flow.
And in your mind's eye.
Visualizing a healing white light.
Warm white healing light.
White light.
Kissing your crown and your forehead.
Relaxing everything it comes into contact with.
White healing light.
Flowing over your face.
Releasing all the muscles in your face and your jaw.
Flowing down,
Move your shoulders.
Down your arms.
Warm white light.
Soothing and releasing.
Flowing through your back body.
And softening and flowing through your chest and belly.
Healing and warming everything it touches.
Flowing through your pelvis.
Down your thighs.
Knees.
Legs and calves.
Warm healing white light.
Soothing your ankle and your feet.
Until your whole body.
Your whole body is bathed in beautiful healing warm light.
From the tips of your toe.
To the crown of your head.
Warm light.
Softening and soothing your whole body.
Your body becoming gooey.
Like a marshmallow.
Resting on a cloud.
And starting from the number 10.
On each out breath.
Counting backwards until you get to zero.
And each time you breathe outwards.
Allowing yourself to let go.
More and more.
Sinking into the earth.
More and more.
Deep real life.
Letting go.
And when you reach zero.
Drifting away.
In deep relaxation.
In harmony and at one.
With all that in.
With the universe above you.
And the ground below you.
And you.
A river in between.
Flowing.
And drifting away.
In deep peace and stillness.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
You.
