Welcome,
Darling.
Allow yourself to arrive in this space.
Making yourself comfortable for this meditation,
Feel free to lie down on your back.
Covering yourself with a warm blanket,
Adjusting any pillows,
Anything that you need to feel fully comfortable and cosy.
This practice is an invitation for you to rest deeply.
Without needing to do anything.
Without needing to stay awake.
If you fall asleep at any point,
That's completely ok.
Your body and your nervous system will receive what they need.
When you're ready,
You can close your eyes and let your whole body begin to soften.
Lying down,
Warm and supported.
There is nothing you have to achieve in this moment.
You don't have to achieve any specific state,
So just let go of any expectations and let yourself be held by the earth,
By love.
Let's start connecting with the breath.
Not changing your breath but just feeling it,
Feeling how it moves through your body.
If you want to place your hands on your belly or your chest to feel your breath even more,
Feel free to do so.
And noticing that gentle rise of your belly and your chest and the natural fall as you exhale.
With each inhale,
You're making more space for that relaxation.
With each exhale,
Your body is becoming heavier and heavier,
More supported by the surface beneath you.
Feeling the weight of your head,
The weight of your shoulders and your arms resting easily.
Let your jaw soften.
There is no need to hold,
To clench,
To tense.
Let your whole face be soft.
Even the tongue resting in your mouth.
The space around and behind the eyes softening.
Right now,
Let's connect to our intention,
Our sankalpa for this practice.
You can choose your own intention if you've got one,
If you're working with one.
Otherwise,
You can slowly repeat.
Here and now,
I let myself be totally supported by love.
Here and now,
I let myself be totally supported by love.
And just repeat it quietly 3 times.
And just remember that your body knows how to fall asleep,
Your body knows how to relax.
You can just simply allow.
Surrender now to the surface underneath you.
Surrender now to this practice.
Just keep following my voice as we go through a gentle body scan.
Rotating your awareness through different parts of your body one by one.
So start by feeling the right side of your body.
The right hand.
The palm.
The fingers.
Your right wrist.
The forearm.
The elbow.
The upper arm.
Your right shoulder.
Softening.
Supportive.
Feel the whole right arm now.
Another left side of your body.
The left hand.
Palm.
Fingers.
The wrist.
Forearm.
Elbow.
Upper arm.
The left shoulder.
Just resting.
Feel the whole left arm.
Now bring awareness to your centre.
The centre of your chest.
Feeling that gentle movement of breath.
Feeling the centre of your ribs.
And then both sides of your ribs.
Then the belly.
Soft and receptive.
Now the lower back and the pelvis.
Heavy and supported.
Know that you are safe here.
Moving your awareness now through your right leg.
The thigh.
The knee.
The calf.
The right foot.
And all the toes.
Now the left leg.
The thigh.
The knee.
The calf.
And the toes from your left foot.
Feeling now the whole right leg and the whole left leg.
Feel the whole right side of your body through your shoulder,
Your arm,
Your ribs,
Your hip and your leg.
The whole left side of your body through your shoulder,
Your arm,
Your ribs,
Your hip and your leg.
Now feel the whole front of your body.
Totally open to receive.
And the whole back of your body.
Totally heavy and supported here.
Your body resting as one connected field.
Feel your body as the energy.
Feel that energy just resting here.
And you are becoming one with it.
You are becoming one with that steady,
Supportive energy of love.
Invite that sense of love now to be present and active within you.
You don't have to create it or search for it.
It already exists within you.
Can you notice that activation of love within you?
That steady,
Quiet,
Unconditional,
Ever-giving and limitless energy of love.
You might sense this love as warmth or softness or like a very subtle presence in your body.
Maybe it's all around or maybe it starts from the heart.
Flowing and expanding through your chest,
Through your belly,
Your arms and legs.
Let this love fill every cell within you.
Every little particle and space in your body.
Let it gently nourish your muscles,
Your bones,
Your joints.
And then feel this love as a field that surrounds you completely.
Holding you from all sides.
Beneath you.
Above you.
Just gently whispering to you,
You are supported.
You are held.
I got you.
There is nothing you need to give.
Nothing you need to prove.
You deserve this love.
You deserve that unconditional,
Pure,
Ever-present love.
Simply because you exist.
You are worthy of feeling and experiencing that love in your life from all directions.
Allow the body to sink even deeper into the support.
As if love itself is carrying your weight.
Your whole weight supported here.
Beautiful.
Just let your breath become one with that love as well.
From here,
There is nothing else to guide or to do.
Just continue resting in this feeling of support.
Let your breath become one with love.
Let it gently soothe you towards your dreamland.
Letting the body drift naturally towards sleep.
Rest in the space of love.
You are safe.
Supported.
Safe.
And held in the sacred space.
Good night.
Namaste.
