Welcome.
This meditation is best done lying down.
So make sure you're comfortable,
Warm and cozy.
And feel the support of the earth beneath you.
Let your arms rest gently at your sides,
With the palms facing up,
A gesture that you're open to receiving.
Close your eyes and take a slow,
Deep breath in.
Exhale softly as you release the weight of your day.
With each breath in,
You're surrendering.
With each breath out,
You're softening.
There's nothing more to do and nothing to hold on to.
Now bring to mind your intention.
This is a simple,
Affirmative statement that reflects what you wish to embody.
It might be something like,
I'm at peace.
I am whole.
I am healing.
Or any truth that resonates deeply within you.
State this intention silently in your mind,
And repeat it three times with full awareness.
Trust that this seed of intention is being planted within you,
And you're here to awaken its truth.
Now bring awareness to your body.
Feel the weight of your physical form resting against the earth.
The body is heavy,
Yet effortlessly supported.
I'll now guide your awareness through different points of the body.
As I name them,
Simply bring your attention there and allow each part to relax completely.
We'll begin with the right side of the body.
Become aware of your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Right side of the chest,
Right waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Now we'll move to the left side of the body.
Become aware of your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Left side of the chest,
Left waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Third toe,
Fourth toe,
Pinky toe,
The back of the head,
Shoulder blades,
Spine,
Lower back,
Sacrum,
And heels,
The forehead,
Eyebrows,
Space between the eyebrows,
Eyes,
Nose,
Cheeks,
Lips,
Tongue,
Jaw,
Throat,
Chest,
Heart center,
Ribs,
Belly,
Navel,
Pelvis.
Now sense the whole body as one,
Held in perfect stillness.
Now shift your awareness to your breath.
No need to change it.
Simply observe.
Feel the gentle rise and fall of your belly.
The breath moves through your body like a wave,
Steady and effortless.
Begin to silently count your breaths backwards from 27 to 1.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Continue on your own.
If you lose count,
Simply begin again with no judgment.
Just gentle awareness.
Now let go of the counting and simply rest in the natural rhythm of your breath.
Now in your mind's eye,
Visualize a soft silvery moonlight above you.
It's shimmering like liquid stardust.
Gentle and soothing.
This moonlight holds the energy of peace,
Rest,
And healing.
And as you inhale,
Feel this silvery light begin to cascade down over you,
Starting at the crown of your head.
It moves through your mind,
Clearing away restless thoughts and inviting a quiet stillness.
It flows into your throat,
Softening your voice and allowing your words to become gentle,
Kind,
And effortless.
The silvery moonlight fills your heart,
Radiating a cool,
Peaceful glow that expands outwards,
As if it's wrapping you in a cocoon of stillness.
It moves into your belly,
Your center of intuition.
It washes away any tension and invites ease into your body.
Now it reaches your legs and feet and anchors you deeply into relaxation.
Feel yourself wrapped in this luminous moonlight,
Soft and weightless,
Dissolving into the quiet night.
This light is a reflection of your inner calm,
Your deep rest,
Your peaceful essence.
Now visualize yourself standing at the edge of a vast,
Still ocean beneath the full moon.
The water glows softly,
Mirroring the silver light above.
Step forward.
Let the gentle waves lift you up and lap at your feet,
Cool and soothing.
Keep moving forward.
With each step deeper into the water,
Feel the ocean wash away any lingering tension.
Let your worries dissolve into the night.
The water cradles you and holds you in perfect peace.
Here you are safe.
You are whole.
You are at rest.
Now gently bring your awareness back to your breath.
Feel the subtle movement of air,
The quiet rise and fall.
If you're preparing for sleep,
Allow yourself to stay in this restful space.
Let yourself drift further into the quiet embrace of the night.
There's no need to move.
Simply surrender into the stillness and let sleep take you effortlessly.
Carry this deep peace,
This healing stillness with you into your life.
Your intention has been heard.
And trust that it's already unfolding in perfect time.
You are whole.
You are at peace.
You are exactly where you need to be.
Thank you for allowing yourself this time to rest,
Heal,
And reconnect.
May this stillness be with you always.
Namaste.
