Hi,
Hello and welcome to this meditation for deep rest and softness.
In this meditation we'll find softness in the body,
Softness in the mind and softness in the heart before drifting off to sleep.
This is your time to unwind,
To let go of the day and to gently ease into a space of warmth and relaxation.
There is nowhere to go,
Nothing to do,
There is just this moment,
There is just this breath.
Take a minute to get comfortable.
You can adjust your position so you feel fully supported.
You might be lying down in bed,
Wrapped in a cozy blanket or nestled into a soft space where you feel completely at ease.
If you later feel the need to move while we meditate together,
You are completely free to do so.
I want you to feel as comfortable as humanly possible.
Now close your eyes,
If you haven't already,
And begin to shift your awareness inward.
Let's begin by softening your body into stillness.
Bring your attention to your breath.
There is no need to change it,
Just notice it as it moves in and out of your body,
Naturally and effortlessly.
Now take a slow,
Gentle inhale and as you exhale,
Imagine your whole body melting into the surface beneath you,
Releasing,
Sinking,
Softening.
Let's invite softness starting from the very top of your head.
Feel the skin on your forehead smooth out.
Let go of any tightness in your brow.
Allow your temples to loosen,
Your eyelids to rest heavy and relaxed.
Soften the space between your eyebrows.
Let your jaw unclench,
Let your lips part slightly.
Feel your cheeks relax and breathe out tension.
Now,
Let that softness travel down into your neck and your shoulders.
Feel your shoulders release any weight they've been carrying today.
They don't have to hold anything right now.
Let them drop,
Loose and light.
Let the softness pour down through your arms,
All the way to your fingertips.
Notice your hands.
Are they holding on to anything?
If they are,
Allow your fingers to uncurl,
To rest gently,
Without any effort.
Let your chest fall open with each inhale.
Let it expand softly and,
With each exhale,
Feel yourself relax even more deeply into rest.
Let your belly soften.
Let go of any tension or tightness that you hold there.
Feel it rise and fall naturally with your breath,
Without force,
Without effort.
Let this feeling of ease spread into your lower back,
Melting away any tension,
Dissolving any tightness.
Now,
Let softness flow through your hips.
Let them feel heavy and supported.
Let them feel safe.
Feel the softness move down through your thighs.
Your calves,
Like a warm wave of relaxation.
Let the wave reach your ankles and your feet and then,
All the way down to the tips of your toes.
There is nothing to hold on to.
There is nothing to resist.
Let your body be soft.
Let it be weightless.
Now,
Let's bring our awareness back to the breath.
Feel the gentle rhythm,
A slow inhale filling you up with softness,
A slow exhale releasing any last bit of tension.
There is no need to control the breath.
Let it be light as a feather.
Let it be soft as a whisper.
Let it be light as a river,
Flowing in,
Flowing out,
Like waves on a calm shore,
Soft,
Unhurried,
Effortless.
With every breath,
Your body grows softer.
With every breath,
Your mind becomes quieter.
With every breath,
You drift deeper into relaxation.
When thoughts arise,
Let them float by.
Let them float on the calm waves of your breath.
You don't need to hold on to them.
You don't need to follow them.
Simply watch them float,
Soft and weightless.
There is no need to solve anything right now.
No need to plan,
To analyze or to figure things out.
You can let the softness arrive in your mind.
This is your time for rest.
And if your mind feels busy,
Gently return your attention to your breath.
Breathing in softness,
Breathing out everything else.
Let yourself be light.
Let yourself be free.
Let yourself be soft.
Now bring your awareness to your heart.
This is the space where you hold feelings,
Emotions,
Memories.
It is a tender space,
A sacred space.
Let's invite softness here.
If there is any heaviness in your heart,
Let it lighten.
If there is any tightness,
Let it loosen.
If there is any weight,
Let it melt away.
You are safe to feel,
Safe to release,
Safe to soften.
Imagine your heart as warm,
As soft,
Radiating ease,
Radiating peace,
Radiating softness.
Let that feeling expand.
Let that softness fill every part of you.
Let it wrap you in warmth.
Let it hold you in gentle kindness.
There is nothing you need to be.
There is nothing you need to do.
You are enough,
Exactly as you are.
Now let everything fade.
Let everything be quiet.
Let your body feel heavy and grounded.
Let your body feel light and floating,
Like a feather resting on a wave,
Like a cloud drifting across the sky,
Like the soft glow of moonlight on a still night.
Your breath is soft.
Your body is soft.
Your mind is soft.
Your heart is soft.
There is nothing more to do.
Only to rest.
Only to drift.
Only to surrender into softness.
And if sleep comes,
Let it take you.
Let it wrap you in peace.
You are held.
You are safe.
You are deeply,
Beautifully soft.
Good night.
