Welcome to this coming down meditation.
This practice is designed to help you to unwind after an intense experience and you may even fall asleep.
Or you may just come down to a more restful level of being.
Firstly,
It's really important to make sure that your body is comfortable.
I recommend lying down for this meditation,
In your bed,
On a sofa or the floor.
Use cushions,
Blankets or other props to make yourself really comfortable and have a glass or bottle of water to hand,
In case you need to hydrate.
Plan to really let your body relax as you do this meditation and know that if you need to make any adjustments at any time,
That's okay.
Your body will receive your intention to treat it kindly and will naturally start to relax of its own accord.
Once you're settled into your space,
Hand your body over to the force of gravity.
Allow yourself to lie there supported.
And even if you're not completely comfortable,
Know that the simple fact of resting your body is restoring you anyway.
Start to notice the sounds around you,
Outside the room and inside the room.
Whatever those sounds are,
You can recognize that there are life going on around you and release them from your attention.
Turn your attention inwards and notice what's playing on your inner mind track.
You may be having thoughts or even whole trains of thought and they may have been stealing your attention.
That's okay.
Recognize them.
There's life going on inside you.
You may be able to visualize your neurons firing as the thoughts happen.
If this is the case,
Allow those firing neurons to slow down.
Allow the colors to become quieter and the movement smaller.
Give your mind permission to rest.
If you can't see the neurons but can just hear your inner voice chattering,
Allow the rhythm of that to slow and allow it to become quieter and gentler.
If your jaw is being clenched,
Allow the muscles to become more relaxed and take a conscious deep breath in all the way to your belly and slowly out.
If at any time during this meditation you notice any mental chatter,
Just repeat this action relaxing your jaw fractionally more and deepening your breath into your belly and slowly out.
We'll start our practice by releasing any excess energy from your body,
Giving it permission to leave.
So starting with your head,
Bringing your breath all the way up to the top of your head,
Breathing out,
Feeling relaxation flowing down from the crown of your head throughout your head,
Bringing your awareness to your face,
Maybe even stretching your face a little,
Raising your eyebrows,
Opening your mouth,
Just letting go of any excess energy before allowing it to return to a resting position.
Breathing in to the back of your head,
Breathing out,
Allowing that relaxation to naturally flow throughout your whole body from here,
Bringing your awareness now to your neck and you may want to gently move your head from side to side or forwards and back,
Whatever's easy for you and make sure these movements are gentle,
Restful and allow you to release any excess energy.
Breathing in to your throat and the back of your neck,
Breathing out and allowing that relaxation to flow through your entire body,
Bringing your awareness now to your shoulders and you may want to lift and release your shoulders or circle them gently,
Again allowing these movements to be very gentle,
Full of relief and release.
Breathing in to your shoulders and breathing out,
Allowing that relaxation to flow through your entire body,
Bringing your awareness now to your arms and you may want to gently stretch your arms out,
Opening your hands,
Stretching all your fingers,
Allowing any excess energy to move through you and out and then breathing in all the way down your arms,
All the way to the tips of your fingers,
Breathing out,
Allowing that relaxation to flow through your entire body.
Coming now to your chest and upper back and allowing yourself to take a really deep,
Comfortable breath in,
Filling your ribcage and then breathing out,
Allowing relaxation to flow through your entire body,
Breathing into your hips and pelvis,
Allowing any little movements that want to happen to happen,
Releasing any excess energy and then breathing in all the way down to your hips and pelvis and breathing out,
Allowing relaxation to flow through your entire body.
Coming down now to your legs and feet and you might want to stretch your legs out,
Flex and point your feet,
Just get rid of any little wiggles,
Breathing in all the way down,
Right down through all of your legs,
Right down to your feet,
To the very tips of your toes,
Breathing out,
Allowing that relaxation to permeate your entire body and being aware now of all those parts of you which are touching the floor or the bed,
The surface which supports you and just allowing your body to be held by that surface,
Surrendering your body and as you breathe in,
Breathing down to those parts of your body that are resting on the surface which supports you and as you breathe out,
Breathing down further into that surface,
Questing down with your breath,
Finding the supportive earth which holds you gently with gravity and you might even begin to see roots beginning to grow from your feet,
Base of your spine,
Any parts of your body which are resting on that surface,
Breathing in all the way down,
Breathing out,
Allowing those roots to go deeper and deeper and to hold you safely,
Securely,
Supporting you and as you breathe in,
You might start to notice that gentle supportive earth energy coming up into your body,
Heavy and solid,
Grounding you into this present moment and now bringing your awareness to your heart and just sensing into your heart in this moment,
How are you feeling right now and just allowing any emotions which are ready to be released to release now,
Letting go of them and then with your hands or your heart or your mind or your spirit,
Just holding your heart and the feelings it contains,
Just holding that heart lovingly,
Communicating into your heart messages of love and compassion and acceptance and if there is anything else going on in your mind track,
You can notice that but you may notice that that noticing is a little bit lazy,
Little bit distant.
Your mind track can happen if it needs to,
You can just let it go and if you wish to now,
You might want to call in any guides,
Deities,
Spirits,
Energies or ancestors that you work with,
Invite them in now,
Asking them to watch over you and if there's anything else you're carrying or been carrying,
You can hand that over to them,
Trusting them to take care of it so that you can rest now,
Just sensing into the places where you're resting and sensing into and through your body and noticing any pleasant sensations you might be having,
Just allow yourself to experience those pleasant sensations now and continuing to sense into your body and finding any relaxing sensations that you might be experiencing and just allowing yourself to be with those relaxing sensations,
Allowing your breathing to be naturally deep and slow and coming back to yourself,
Coming back to your awareness of the here and now,
Noticing how much easier it is to be and you can stay here resting for just as long as you wish,
You may even wish to sleep and let your body and your brain reset and release,
Knowing that with each moment that passes,
You become more rested and more restored.
Thank you for practicing with me.
Have a wonderful rest of your day.
