Welcome in this relaxing meditation for resetting your nervous system and an inner body massage that will make you feel calm at peace and help you release all stress and tension.
Prepare yourself for this practice by lying down on the mat or on your bed.
Take a few minutes to adjust any pillows,
Any blankets,
Making sure you are comfortable in this soft and cozy space and nothing will disturb you.
Feel free to maybe nod your head side to side and up and down.
Move your fingers,
Your toes,
Your shoulder blades,
Taking any micro adjustments before coming to stillness for this practice.
And as your body is finding its perfect relaxing position,
Let it feel even heavier.
Feel the shape,
The volume of your body.
As with each breath,
It starts relaxing more and more,
Just starting by extending your breath,
Taking a little bit deeper breath in and breath out.
Your body is releasing all effort as it keeps breathing naturally.
This is a space only for yourself,
A space to rest.
Keep breathing like that,
Feel free to do even a long exhale out with a sigh out through your mouth,
Letting your body release all the tension as you are opening to the space of awareness,
Open to the experience of the sound.
What sounds can you hear coming from within and around you?
The sounds of this recording,
The sounds of your breath.
Focus now on any smell,
Aromas you can smell through your nostrils,
Feeling the air flowing in through your nose and exhaling through your mouth or your nose,
Noticing the darkness in the eyelids as your eyes keep resting closed.
Put your attention now to the centre of your forehead,
Feeling the warm energy entering your forehead and your whole brain,
Helping your whole brain relax in the space,
Welcoming this effortless space within you,
Relaxing both of your eyes,
Your right cheek and your left cheek,
Your right temple and the left temple,
Your nostrils,
The space inside your nose,
Your lips,
The upper and lower lip,
The inside of your mouth,
The inside of your mouth,
Your jaw muscles on the right and the left side,
Softening,
Feeling your tongue from the inside,
10,
000 taste buds on your tongue,
Notice the tip of your tongue and the root of your tongue,
The inside of the right and the left cheek,
Your right and your left ear,
Your right and your left earlobe,
Relaxing your whole face,
Your heart centre,
Expanding with each breath in and relaxing with each breath out,
Your right hand,
The first finger,
Second finger,
Third finger,
Fourth finger,
Fifth finger and a little finger,
Relaxing your hand,
Your right wrist and your whole right arm,
Notice the volume and the shape of the right arm,
Welcome this effortless space of rest,
Your left hand,
The first finger,
Second finger,
Third finger,
Fourth finger and the little finger,
Relaxing your left wrist and the whole left arm,
Feeling the volume and the shape of your left arm,
Softening your left shoulder and the right shoulder,
Feeling both of your shoulder blades resting,
Relaxing the back of your neck,
Feeling your breath moving up and down the spinal column as your whole back is relaxing more and more,
Softening your belly muscles and your ribs on the right and the left side,
Expanding your chest with each breath in and relaxing with each breath out,
Your right and your left hip,
Your groin,
Your right and your left glute,
Sinking in deeper and deeper to the earth,
Alongside with the whole back of your legs,
Through your hamstrings,
The back of your right and the left knee,
The right and the left calf,
All relaxing and grounding,
The whole front of your right leg,
Your thigh,
The knee,
The shin,
The sole of your right foot and the upper part of the foot and each toe on your right foot as well,
Your left thigh,
The left knee and the shin,
Your left ankle,
The front of the left foot and the sole of your foot,
Each toe on the left foot,
Relaxing your whole body,
Softening and connecting deeper and deeper with the surface underneath you,
Feeling all this relaxing energy gently flowing through your body and releasing tension in the spaces that need it the most.
Now imagine like you breathe in through the center of your forehead,
Each breath in and each breath out,
Coming through the forehead with the next inhale inviting the OM mantra,
You don't have to say anything,
Just imagine as you inhale through your forehead the sound of OM and with the exhale fully relaxing OM as the ever-present universal sound soothing your whole nervous system.
Now bring your attention to the crown of your head and still welcoming the OM mantra with each breath in and relaxing with each breath out the crown of your head,
Relaxing,
Moving now to the throat center,
Feeling the mantra OM when you inhale through the center of your throat and exhale through there,
Deep breath in and full breath out,
Your throat expanding,
Moving this energy now to your heart center,
Feel your heart expanding even more as you welcome the OM mantra and as you exhale softening and resting in this undisturbed space,
Another space above the navel,
Your solar plexus,
In for OM and out for letting go,
In and out,
Softening and now the space beneath your navel,
Your sacral center,
Breathing into that space with OM and breathing out,
Resting in stillness,
Stillness,
Notice the base of your spine,
The lower root center,
Your root chakra,
Your base,
Your foundation,
Inhaling OM and exhaling,
Feeling this ever-present sound of OM the limitless universe,
Feeling your breath moving up and down your spinal column as all of your energy centers are aligned,
As your nervous system becomes calmer and calmer with more and more space for deep rest and relaxation,
Let this calming energy massage your body from within,
Through your brain,
Through your whole head,
Your shoulders,
Your torso,
From the front and the back and down through your hips,
Your glutes and your legs,
Staying in this effortless presence in a space of being,
Welcome the bliss,
The calm that comes naturally,
Relax into the radiance of here and now,
Relax into this spacious presence that you have been cultivating,
Feeling the ever-present flow of love within you,
The calm and trust,
The energy of safety and support,
Now if you feel like you want to rest even more,
Feel free to stay in this space of awareness,
Exploring the presence or if you wish to slowly come back,
Just welcome back the rhythm of your breath as it keeps flowing through you like waves of the ocean,
With each inhale and exhale,
Feeling the volume and the shape of your body resting,
Noticing any feelings in your body after this gentle inner massage and slowly coming back to your environment from the sacred space,
Through moving your fingers and your toes,
Through breathing even deeper,
Maybe moving your neck side to side,
Maybe stretching the arms over your head,
Whatever movements or stretches feels good for you right now and whenever you're ready,
You can slowly open your eyes and thank yourself for taking the time for this practice to reset your nervous system and reconnect with yourself,
The more often you do it,
The more peaceful and calm you will become in your daily life and situations.
Thank you so much for joining me today.
Namaste.
