The purpose of this meditation is just to relax,
Finding comfort and rest.
Just rest.
So settle down in bed and in the warmth and safety of your bed,
How much of your body can you feel?
The texture of your bedding against your skin,
The support of the mattress underneath you,
The feeling of your pillow under your neck,
And lying on your back,
Can you make any adjustments to your pillow so that your neck and head are as comfortable as possible?
Make those adjustments now,
Setting yourself up so you can get some well deserved rest.
Just rest.
And it doesn't matter at all what you did or didn't do today,
You are worthy of deep rest.
So now you can let go and just listen,
Trusting your unconscious mind will continue to keep you safe.
And you may or may not fall asleep in this induction,
Whichever way that's okay.
You can know that you are completely in control of your own mind,
Completely safe,
And that no part of this induction will carry through into your waking state.
This is just helping you now relax until you are ready to get up.
And now placing attention through different parts of our body,
We can match sensation to release.
And whereas in meditation we are simply observing what's going on,
Here we take it an extra step,
Proactively softening our parts as we pass our awareness through them.
And you may wish to use your exhalation breath to help this along,
Bringing a tiny sense of surrender each time you breathe out.
So now feel your feet.
And if you find that your feet aren't warm right now,
I suggest pausing this audio so you can go and warm them up.
It's difficult to fully rest with cold feet,
So spend a few minutes setting your body up for maximum relaxation.
Feel the warmth of your feet.
Feel your lower legs,
Thighs.
Feel your whole legs relax.
Feel your bum and your hips,
Sense of sinking down into the mattress as you relax.
Feel your torso.
Relax your torso.
Feel both of your arms.
Feel your neck and your head relax.
And feeling safe and warm and protected,
How much of your whole body can you feel?
Can you feel your whole body resting on the mattress?
And now bring your attention to the back of your skull.
That part between your head and your neck,
Can you relax that part fully,
Allowing it to almost melt down into the pillow?
And now,
With your tongue resting slightly forward and down on the bottom of your mouth,
Can you allow your jaw to soften,
Almost like it's a hammock relaxing back into your head?
And can you imagine the slow wave of relaxation moving from the tip of your nose all the way down to the back of your throat?
Letting go.
This is the time for resting,
Fast rest.
And you may find that thoughts and feelings come up and that's okay.
You can observe those things for a moment before bringing your attention back to the audio here and tuning into feelings of letting go.
Relax.
And with this sense of warmth and relaxation,
Can you allow your mind to think about what it's like to wake up rested?
What would this look like if you were on the outside watching yourself like you were in a movie?
Can you see yourself lying down in this bed,
Coming to waking consciousness after having a deep rest?
Perhaps you can see features of your face soft,
Your forehead smooth.
And it's not important that you have a realistic image in your head here.
This image could be abstract,
Shapes,
Colours or even black and white.
Whatever image comes up,
Can you find what it looks like to be rested?
And still watching yourself like you're in a movie,
Can you detect a slight smile on your face as you notice what a deep rest you've had?
And although you will get out of bed soon,
You can take a moment to enjoy the warmth of your bed,
Knowing that whatever you do or don't do in your day,
You deserve and will have again time for rest.
And still watching yourself like you're in a movie,
Can you see the effects of a good thought come across your face as you realise,
Today has never happened before?
What lovely things might possibly happen today?
I wonder what interactions will I have?
What might I get done that adds to the fulfilment of knowing myself better?
And now here,
Resting,
Just resting.
Imagine you can begin to have a conversation with your unconscious,
Like you were both at a business meeting starting a new project,
Driven,
Focused,
Inspired,
Knowing what you want to say and share.
And with an inner voice,
Can you thank your unconscious,
Your business partner,
For the work it's done already?
Really and genuinely appreciating it for the truly amazing things it does,
Keeping you alive with your breath and heartbeats and all the other physical processes it achieves.
The thought patterns and behaviours that mean you don't have to reinvent the wheel every single day.
These are things that make life easier.
So thank you,
Unconscious.
And in your inner voice,
Can you say,
Right now I'm working and practising on becoming someone who feels more grounded,
Strong,
Confident and inspired.
I'm working on our qualities that make life feel easier and more enjoyable.
So I wonder,
Unconscious,
Do you have any messages for me that can help us achieve these feelings?
And then just listen.
Notice anything that comes up in this gap,
Or notice that nothing comes up in this gap.
Neither are important for you to get the benefits of asking this question.
These messages can come up consciously,
Sometimes spontaneously in your day or night.
Or they can happen in the process of deep rest.
Trust that a message will be made and the wisdom of your body will make those changes.
This can be the easiest thing in the world.
Almost like a child being delighted by magic,
Not really knowing how it happens,
But truly amazed that it works.
From the point of safety,
Wellbeing and comfort,
Curiosity into your deeper self.
Just deep rest.
Until next time,
Good night.
