21-Minute Restorative Meditation

21-minute Restorative Meditation - A voyage into the sea of deep relaxation to help you reach a state of inner balance, clarity, and harmony. This meditation is the perfect way to unwind at the end of the day.

Transcript

Lying on your back,

Take a deep,

Deep inhale and a deep,

Deep exhale.

And one more,

Inhale completely and let your eyes close as you exhale.

Let your breath settle into its own natural,

Effortless rhythm.

Let your body settle deeply onto the surface beneath you.

Bring your awareness to the front plane of your body,

The points highest above the floor.

Feel the front plane of your body melt down into the mid-plane of your body.

Feel the mid-plane melt down into the back plane of your body.

Feel your whole body melt down onto the surface beneath you.

Your body is relaxing.

Visualize a relaxing color that surrounds your body.

Feel how your body eases into the color that surrounds it.

Your breathing is even and soothing.

Your consciousness is fully engaged in the process of letting go.

As your body lets go of all of its tensions,

You remain brilliantly aware.

Notice how each breath takes you to a deeper state of relaxation.

How your next inhale gathers up all the stress in your body,

And how your next exhale releases the stress from your body.

How your next inhale gathers up all the stress in your mind,

And how your next exhale releases the stress from your mind.

Notice how your next inhale gathers up all of your negative thoughts about the past,

And how your next exhale releases all of your negative thoughts out and away.

Notice how your next inhale gathers up all of your anxiety about the future,

And how your next exhale releases your anxiety out and away.

How your next inhale brings you to a state of clarity and gratitude,

And how your next exhale holds you in a state of humility and contentment.

Your breathing is even,

Soothing,

And relaxed.

Your consciousness is fully alive and aware.

Feel the space around your body.

Feel your body in contact with the space that surrounds it.

Feel your breath at the tip of your nostrils,

And just notice the sensation.

Now follow your breath into your body as if you were following a searchlight.

Feel your whole body as if it were hollow,

Like a cave.

Step into the sacred cave within your body,

Your inner sanctuary.

See the color.

Hear the sounds.

Smell the aroma.

Feel the energy of this place.

Feel the sensation of stillness within your inner sanctuary.

The outer world has no influence here.

No external condition can intrude upon the peace of this place.

Your inner sanctuary is a calm place of complete safety and complete peace.

Remember that you can always come to this place.

Sit peacefully in this place.

Take your seat in your inner sanctuary.

And when you have your seat,

Look with your mind's eye and see a perfectly formed flame,

Steady and brilliant,

Atop a cream-colored candle.

Warm golden rays of light surround the steady,

Balanced flame,

Illuminating the top of the candle and giving a soft light to your inner sanctuary.

You become even more focused on the shape of the flame,

Which is still,

Yet,

Filled with dynamic energy.

Seeing nothing but the glowing flame atop the candle,

Say to yourself,

I am as steady as a candle in a windless place.

I radiate light that fills me with dynamic energy.

I am balanced,

Iridescent,

And unwavering.

Feel the dynamic force of light fill your inner sanctuary.

Feel yourself merging into the radiant spiritual energy.

As you inhale,

Your energy level increases.

As you exhale,

Your energy level expands,

Radiating out to every part of your body,

Filling your body with crystal clear consciousness.

Bring your crystal clear consciousness to your throat.

Come aware of your tongue,

Teeth,

Gums.

Feel your jaw,

Your lower lip,

Your upper lip.

Feel the surface of your face.

Notice your nose,

Your eyes,

Your eyebrows,

Your neck.

Your breathing is even,

Soothing,

And calm.

Your consciousness is fully alive and aware.

Bring your awareness to your right thumb,

Your right pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Your whole right hand,

Your right wrist,

Elbow,

Shoulder.

Bring your awareness to your left thumb,

Your left pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Your whole left hand,

Wrist,

Elbow,

Shoulder.

Bring your awareness to your torso,

To your right hip,

To your left hip.

Feel your right thigh,

Your right knee,

Lower leg,

Ankle,

Toes,

Your right foot.

Feel your left thigh,

Left knee,

Lower leg,

Ankle,

Toes,

Your left foot.

Bring your awareness to your root center at the base of your spine.

Bring your awareness to your breath.

Observe your inhales and your exhales.

On your next inhale,

Breathe into the left side of your body.

And on your exhale,

Breathe out of the right side of your body.

Then inhale into the right side of your body.

And exhale out the left side of your body.

On your next inhale,

Breathe into the left side of your body.

And on your exhale,

Breathe out the right side of your body.

Then inhale into the right side of your body.

And exhale out the left side of your body.

Now breathe into your whole body.

And breathe out of your whole body.

Watch how your breath becomes even longer and more peaceful.

On your next inhale,

Bring your awareness to the center of your chest.

Breathe into the center of your chest.

As you exhale,

Feel the energy of your heart expand to the outer reaches of your body.

On each inhale,

The energy concentrates in your heart center.

With each exhale,

The energy washes out toward your hands,

Feet,

And head.

Feel the waves of energy rolling through your body,

Moving smoothly into your heart center,

And all the way out of your body beyond your fingertips,

Toes,

And the top of your head.

On your next exhale,

Bring your awareness to the center of your body at the top of your belly.

Feel a wave of energy moving upward from the base of your chest to the roof of your mouth.

Feel the energy rising smoothly up through your heart,

Flowing through your throat,

Illuminating your consciousness.

As each wave of energy rolls up your body,

Your breathing remains even,

Soothing,

And calm.

Your consciousness remains fully alive and aware.

As the waves of energy roll through your body,

Experience the sensation of being warm.

Feel a comforting warmth spread through your body.

As warmth fills your body,

The waves of energy slow down,

Settle down.

As the waves settle down and become gentle ripples,

Experience the sensation of being cool.

Feel a refreshing coolness spread through your body.

Then once again,

Feel waves of warmth move through your body.

Feel a comforting warmth.

As the waves settle down and become gentle ripples,

Experience the sensation of being cool.

Feel a refreshing coolness spread through your body once again.

Go back and forth between these two sensations of warmth and coolness a few times.

What do each of these sensations feel like?

Now see if you can feel both sensations at once,

Both warm and cool at the same time.

Feel your body become very light,

Like a cloud floating in the sky.

Now feel your body become very heavy,

Like a stone on the ocean floor.

Then again,

Feel as light as a cloud.

And once more,

As heavy as a stone.

What do each of these sensations feel like?

Now see if you can feel both sensations at once,

Both light and heavy at the same time.

Observe your feelings as you watch yourself embrace both experiences at once.

Become aware of how you can feel opposite sensations,

How you can observe your own feelings.

Become aware of your power of perception as your pure consciousness radiates throughout your body.

Feel your consciousness reconnect to the waves of energy that flow through your body.

Feel the senses of your body begin to awaken one by one.

Feel your ears as your sense of hearing reawakens.

Hear the sounds around you.

Feel your skin as your sense of touch reawakens.

Feel the air and cloth that touches your body.

Feel your eyes and your eyelids.

Become aware of light as your sense of sight reawakens.

Bring your awareness to your tongue and the moisture in your mouth as your sense of taste reawakens.

Bring your awareness to your nostrils and the inner walls of your nose as your sense of smell reawakens.

Breathing deeply into your heart and your chest.

Breathing deep into your belly and your abdomen.

Out into your arms and legs,

Fingers and toes,

Your neck and your head.

Feel all the senses of your body awaken at once.

And invite movement back to your body.

Gently wiggling your fingers and your toes.

Extending your limbs.

Deepening your breath even more.

Now with your eyes closed,

Hug your knees up into your chest.

Roll gently over to your side.

And stay for a few breaths.

Whenever you're ready,

Keeping your eyes closed,

Push your body up.

Take a comfortable seat.

Once you're seated,

Take a deep,

Deep inhale.

And a deep,

Deep exhale.

Let the natural rhythm of your breath return to your body once again.

Sit quietly for just a moment and watch your body as it sits.

And breathe.

Whenever you're ready,

Take a deep,

Deep inhale.

A deep,

Deep exhale.

And as you inhale,

Gently open your eyes.