Hello and welcome to a nourishing meditation practice.
My name is Janet Stone.
We'll begin by resting back.
Whatever your environment at the moment,
Where your whole body can be at ease.
Setting yourself up,
Resting back,
Close your eyes.
The healing journey of going inward.
Acknowledging all the parts of our system,
And releasing and relaxing.
And so as we rest back with the eyes closed,
I feel this internal mantra rise up.
I am at ease in my body.
My body is in ease and well-being.
And feeling that flood from bottom to top,
Top to bottom.
And soften around the eyes.
Soften through the jaw.
In by noticing the breath,
The in,
Out.
Easy flow of so hum.
Meaning in that internal breath,
So.
And as we exhale and externalize hum.
So on the inhale,
Hum,
Long hum on the exhale.
So hum.
Hum.
In that sense as we lengthen the exhales,
Our whole nervous system and body settles.
The overworking frontal lobe rests back into the pool of the skull.
We notice the natural weight of our body,
Our bones,
Muscle,
Tissue,
Organs,
Blood,
A deep sense of ease and well-being washing through every cell.
Begin to bring attention to the forehead.
The busying of thoughts again,
Resting,
Melting softly backward or down toward the earth.
Softening of the temples.
Follow toward the crown of the head as if soft warm light castates down across the crown of the head,
This cascading warmth coming down across the forehead,
The temples,
The back of the head.
Bring attention to your right ear.
The ears soften.
Left ear,
Left ear softens.
Both ears soften and release.
Bring attention to that right jaw line.
That left jaw line.
Notice them both release and soften.
Bring attention to the right nostril,
The passageway of breath coming and going in the left nostril.
Attention to both nostrils,
All the way into the nasal passages,
Soft and release.
Once again,
Around the eyes,
Pay attention to that right eye,
The whole ocular cavity resting,
Releasing.
Left eye,
Releasing.
The left eye,
Releasing.
The left eye,
Releasing.
And the left eye,
All the way back in.
Both eyes soft and relaxed.
Attention in the midbrain,
As if that space behind the eyebrows,
Deep in midbrain,
Can rest.
Almost feeling it draw a weight heavy,
Pulling attention away from the frontal lobe,
Midlobe,
Releasing tension all the way through the skull,
The brain.
And tension across the lips,
Into the gums,
The palate,
The tongue,
Sides of the tongue,
And root of the tongue all go soft and release.
Tracing that attention down across the throat,
As the throat softens,
The esophagus softens,
Trachea,
Releases tension,
Holding words in,
Regretting words,
All that's been consumed down through the throat.
Tension across the collarbones spreads out right and left,
As they both soften.
They bring attention to that right shoulder,
The right upper arm and elbow,
The right forearm and wrist,
The right palm and fingers,
They all go soft and release.
Attention to that left shoulder,
Left upper arm and elbow,
Left lower arm,
Wrist,
Palm,
And left fingers,
Heavy,
Soft.
Tension to both arms,
Soft and release.
Bring attention into that right hip,
Right upper leg,
Right knee,
Right lower leg.
Tension and softness in the right ankle,
Base of the foot,
And the right toes,
Whole right leg,
Soft and relaxed.
Bring attention to that left hip,
Left upper leg,
Left knee,
Left lower leg,
Down to that left ankle,
Base of the foot,
And the left toes.
Soften the whole left leg.
Tension on both legs,
Soft,
Heavy,
Relaxed.
Bring attention to the low back,
The sacrum,
Soft and relaxed.
Tension through mid-back,
Upper back,
Soften and relaxed.
Tension through the pubic bone,
The front of your low belly,
Soft,
Warm,
And released.
Bringing that attention up through solar plexus,
Sternum,
And around the heart and lungs.
Soften and relax.
Give up thinking.
Trace the sensation only.
Turn the sensation of the whole body soft and relaxed.
Sense of ease and well-being,
So hum on the breath.
I am.
So hum,
I am the infinite I am.
I am all things.
Purse to death,
Rise to fall,
Activity to rest,
So hum.
Whole body sensation of ease and well-being,
Sensation of integrated wholeness.
The mind begins,
Return back to sensation.
Following the movement,
The ease of the breath in and out,
So hum.
Every cell of the body relaxed.
The ease,
And the remaining here,
Resting deeply.
Or as you're ready,
Rising back up to meet the world,
More whole,
Rested,
Integrated.
Thank you for joining me.
