This is Patrick Dominguez and welcome to this meditation.
I'm going to guide you through a body and senses-based practice for you to relax your mind and body.
Find a comfortable place sitting or laying down and relax into this present moment.
You are welcome to close your eyes if that's comfortable to do so or you can hold a soft,
Restful gaze.
Take a couple of deep breaths in and out and in and out and allow your body to drop down into the chair or furniture.
The more your body simply sinks down,
The more and more relaxed you feel,
Allowing your back,
Your legs,
Your whole body to be supported without you having to do anything.
Letting go of whatever is not needed in this moment,
Inviting your mind and body to shift into rest,
Restore,
And renew.
Now I invite you to stretch your arms overhead,
Stretch your arms upwards slowly and mindfully.
And as you're enjoying this gentle stretch,
I invite you to do a nice yawn.
If you like,
Make a sound on the exhale.
And follow that stretch and yawn with a gentle hug,
Giving yourself a soothing hug.
In this hug,
You may choose to gently stroke your arms downwards from your shoulders to your elbows if that feels good to do so.
And one more time,
A slow stretch of your arms up above you and a relaxing yawn.
And now follow that stretch and yawn with some kind of soothing,
Comforting touch.
You can gently stroke your upper arms like in a form of a hug from your shoulders to your elbows.
Or you may gently stroke your hands together with soothing strokes of your fingers on the tops and bottoms of your hands.
Or you can stroke your face with nice soothing strokes downwards,
Up and down.
Or you may choose to stroke the tops of your legs,
Just a nice slow back and forth movement.
And go ahead and just continue this soothing,
Relaxing touch anywhere that's comforting and soothing for you.
Just letting your fingers glide slowly up and down or back and forth.
This simple act of comforting touch activates your body's built-in ability to relax and self-regulate.
I invite you to savor this relaxing,
Soothing touch.
And as you apply this soothing touch,
I'd like you to continue yawning very mindfully in a very relaxed way.
Ahhhh.
Yawning and soothing touch are a very powerful way to reset the nervous system and help your system to slow down.
And as you continue the relaxing touch and your soothing,
Your body,
Your brain and your being,
Notice the pace of that touch without trying to change anything.
Notice the pressure.
Just notice the temperature of your skin.
Savoring every touch.
And as you continue to bring your awareness out of the mind and thoughts and into the senses,
This helps you to just gently rest in this moment right here and right now.
There's nothing you need to do,
Nowhere you need to go,
Just gently resting in this moment.
As this soothing,
Comforting touch evokes safety,
Connection and well-being in your body,
Notice that sense that everything's okay inside of you.
Notice the sense of connection,
We're all connected,
You're not alone.
And notice the well-being present at the core of your body.
Allow yourself to relax even more deeply into this mindful presence.
Just notice how much pleasure you can experience as a result of this very simple process as you are training your awareness to extend beyond the mind and into the sensations of the body.
Now I invite you to bring awareness to the breath.
Notice the breath as it flows in and out without needing to change it.
Allowing your breath to breathe you.
Just simply savor the sensation of breath.
Savoring the rhythm of breath.
Enjoying the quiet.
By practicing this capacity of noticing your inner sensations,
You may start to notice that this gives you more access to your inner wisdom,
The wisdom of your body,
Heart and soul.
And now when you're ready,
Rest your hands and open your eyes.
Just take a moment to notice your state of being right now.
How are you feeling now?
Whatever that is,
You can take this feeling with you wherever you go today.
Keep coming back to this practice of relaxed mind-body awareness and the physical structure of your brain and nervous system will shift and regulate more and more.
This is Patrick Dominguez and have an amazing day!
