Welcome.
It's M.
Leverett here.
Let's top up your sleep with some deep rest.
So let's begin by adjusting your body.
Ensuring you're as comfortable as you can be today.
As you lay back,
Close down the eyes or take a soft gaze.
And place your hands beside you if it feels comfortable.
And now clench your fists imagining that this is what your mind is like at the moment.
All tense stop.
You might feel drawn to also scrunching up your face.
And now inhale as you scrunch your face,
Clenching the fists.
And at the top of your inhale,
Begin to exhale with a sigh and unclench your fists and relax your facial muscles.
And at the same time imagining that your mind is also releasing its muscles,
Completely unclenching.
Do this once more,
Inhale and clench your fists,
Scrunching up your face.
Imagining your mind clenched up and then exhale and release it all imagining your mind opening up like a lotus flower.
And now allow your body to rest back.
Completely at ease and be still.
And now place your awareness onto your breath noticing wherever you feel it in your body.
Just noticing your natural unforced breath tracing the inhale and the exhale with your mind noticing where you feel the breath Whether it's shallow or deep.
Allowing it to be exactly as it is.
And now count down the breath from seven.
To one.
Inhaling 7,
Exhaling 7,
At your natural pace.
Continue counting down.
And if you reach one Simply start again.
Come through the inhale.
And the exhale.
And now inviting deep breaths by setting an intent to rest.
You might repeat this as a mantra in your mind I create the space for rest to radiate through my entire being.
You can choose words that resonate best for you.
All you can borrow.
I create the space for rest to radiate through my entire being.
Repeat this in your mind's eye now.
As a repeating mantra.
Resting deeper with each repetition Allow that to dissolve.
And rotate awareness through your body by imagining that each point I name is a tiny,
Hollow dot.
And at each dot of awareness,
Notice if sensations begin to fill the hollow or simply you sense the empty space at each point.
Bringing your dot of awareness to the tip of the right thumb.
Noticing if any sensations are filling the hollow here.
Or simply empty space.
Now noticing the tip of the second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Thought of awareness to the right shoulder Andharam.
Right side of the waist.
Right hip.
Thigh,
Knee call.
Ankle,
The right heel.
Dot of awareness to the sole of the right foot.
Noticing any sensations or emptiness filling the space of the sole of the right foot.
Top of the foot.
Tip of the right big tail.
Second.
Sad.
4.
.
.
Fifth toe.
The tips of all 5 toes.
The ankle calm.
Right knee.
Bye.
Right side of the pelvis.
Dot of awareness to your navel centre.
Noticing sensations filling the hollow,
Or space at the navel center.
The heart center,
The center of the chest.
Awareness to the left thumb.
Noticing any sensations filling the dot of awareness at your left thumb tip of the second finger.
Third finger.
4 palm of the left hand.
Back of the hand.
Rest.
Forearm.
Elbow.
The upper arm.
Thought of awareness to the left shoulder.
Underarm,
Left side of the waist.
Left hip.
Bye.
Me.
Lower leg.
Ankle.
Chill.
The sole of the left foot.
Noticing any sensations filling the hollow dot on the sole of the left foot.
Top of the foot.
Left big toe.
Noticing sensations at the tip of the left big toe.
Second.
Bad.
4.
Fifth toe the tips of all five toes together.
The ankle.
Lower leg.
Me.
Thigh.
The left side of the pelvis.
Awareness to the glutes.
Placing a dot of awareness at the base of your spine mid-spine.
Top of the spine.
The right shoulder blade.
The left shoulder blade.
Dot of awareness at the base of the neck.
The centre of the throat.
The tip of the tongue.
The left cheek.
Left nostril.
Left eye.
Eyebrow temple.
The right cheek.
The right nostril.
The right eye.
Eyebrow temple.
Place your dot of awareness in the centre of the forehead.
Noticing any sensations.
Filling the space in the center of your forehead.
Or simply the absence of sensations.
And now expand the hollow dot of awareness to create space within the whole right leg.
Imagining the whole right leg becoming spacious.
And then dissolving into the space.
Expanding the awareness to create space in the whole left leg and then the whole left leg dissolving into space.
The whole right arm.
Left arm.
Both arms dissolving into space.
The front of the torso.
And the back.
Dissolving into space.
Imagining the whole head and neck dissolving into space.
And now imagining your whole body spacious and dissolving into this space of rest and peace just in your imagination.
The only thing remaining is your awareness.
Placing this awareness behind your eyes now viewing the light or the darkness in this vast space beyond the body Resting back here.
In this vast,
Clean slate.
And be reminded of your intent to rest here.
I create the space for rest to radiate through my entire being.
Allow this intent to create even more spaciousness within your being.
As the slate clears.
You become more spacious.
And allow your mind to wander as you land deeper and deeper into rest.
Knowing that whatever comes up will also fall away.
So allow the mind to fluctuate.
As you rest
