Pause, Rest, Reset

A guided resting back meditation with an imaginative breath-inspired body scan. The practice uses the metaphor of warmed wax to tune into the body's potential to relax and let go. A great stop-and-pause meditation for those moments when you need to step out of activity and re-set.

Transcript

Making sure you're super comfy, Making any little adjustments that will make sure you're nice and at ease and then able to rest. Get the wiggles out of the way and then you can come into your stillness. Breathing in the belly full and breathe out let go. Big full belly breath in and breathe out let go. Imagining that the lungs are in the belly. As you breathe in the belly rises and with the out-breath softening. So feeling that with this out-breath we can really create some space and get rid of anything we need to get rid of. As we breathe in belly rises and with the out-breath letting go. Breathing in the belly rising and breathe out let go. And if you find those extra deep exhales are helpful for you feel free to keep going with those. Otherwise we could come into a more natural breath. Still as best you can the breath in the belly. And this sense that with the out-breath we can let go. Breathing in bringing our awareness our breath to our feet and our toes and with the exhale let the toes relax let the feet relax. As if our awareness brought warmth to the area where we bring it to. Bringing this warm awareness to the feet and with the exhale feeling that the skin of the feet can relax. Feeling that the little muscles in the feet can relax and that the bones in the feet could soften spread out a little. Breathing in bringing our awareness to our legs and breathe out let the legs relax. Bringing the warmth of awareness to our legs and with the exhale letting the skin of the legs soften. The muscles of the legs soften and relax. And the sense that we could give the weight of the bones of the legs to gravity. Breathing in let the belly rise and breathe out let the belly relax. The warmth of our awareness shining on the belly resting in the belly and with the exhale the sense that the belly could soften like candle wax. So that the belly could soften with this warmth of awareness and spread out and rest down with gravity. Breathing into the lower back and breathing out let the lower back relax and release. Bringing the warmth of our awareness to our lower back and exhale let the lower back soften like candle wax. Softening and maybe spreading out. Is there any possibility that more of your lower back could rest into the ground? Breathing into the upper back. Breathe out let the upper back relax. Bringing the warmth of our awareness to the upper back and breathing out can the shoulder blades rest more into the ground? Can there be this sense of softening and melting in the upper back? Breathing into the shoulders and breathe out let the shoulders relax. Breathing in bringing the warmth of our awareness to the shoulders and then with the exhale let the shoulders relax and melt. Breathing in breathing into the chest and breathe out let the chest soften let the chest relax. Bringing our awareness to the chest and exhale the sense of the chest softening like warmed wax. Softening perhaps melting perhaps spreading out to take up a little more space. Breathing into the arms hands fingers and thumbs and exhale relax. The warmth of our awareness feeling the hands fingers thumbs arms wrists and exhale this feeling of softening melting of giving the weight of the arms to gravity. Breathing into the neck and the throat and breathe out let the neck and the throat soften and relax. Feeling that if we give the weight of the head to gravity the neck can soften a little more. Feeling the bones of the neck soften as you give the weight to the head. Feeling the muscles of the neck soften and release as you give the weight of the head to gravity. Breathing into the jaw breathe out let the bottom jaw fall away from the top jaw. Let the inside of the mouth fall open. The back of the throat soften and open. Feeling into the skin of the lower half of the face the cheeks the chin the lips. I'm feeling that the skin could soften and relax again like this warmed wax melting the skin could become a little bit more saggy as it softens. Breathing into the eyes and breathe out let the eyes relax. Let the eyelids soften the skin and the muscles around the eyes softening and relaxing. Breathing into the forehead breathe out let the forehead relax that sense again of the forehead like candle wax melting softening smoothing out. Feeling into the temples as you breathe in. Breathe out let the temples relax and the temples could soften like this warmed wax and perhaps that softening in the temples could spread down to the jaw and allow the jaw to soften a little more. Maybe that warmth could spread around from the jaw to the nape of the neck where the skull and then the spine meet. Maybe there could be more softness there and maybe the neck could release a little more. Maybe that softness could melt down into the whole of the spine. We could breathe into the spine and breathe out let the spine relax. A sense that the spine could melt. Breathing into the whole of the body. Breathe out let the whole body relax. Breathing into the whole of the body. Breathe out the whole body relaxing. Expanding and the sense of the body melting. Coming into a sense now that the in-breath is enlivening. As we breathe in there's more sense of movement in the body and with the exhale letting go. This feeling of nourishing the body with the in-breath and breathing out letting go. This feeling that the in-breath animates the body and exhale let go and then we can slowly start to move the fingers and the toes. We might roll the head from side to side and we might take some gentle stretches some gentle movements as we start to come back to movement and wakefulness.

Reviews

Thank you. I practiced in a sitting position and it was very relaxing as well. Namaste. 🙏

Loved this
Thank you

Great start to the day!

Amazing! Short but very powerful. What a great way to start the day feeling relaxed. Thank you 🙏🏻