Namaste.
A warm and heartfelt welcome.
This is a very specialized practice that will help bring you into a deeply relaxed and meditative state,
Cultivating an unshakable sense of peace,
Ease,
Or even safety within oneself.
Coming down to rest on a soft and comfortable surface,
You may come to lie down on the body,
Or perhaps you find more comfort and ease in a side-lying position.
Listen to what the body needs,
Perhaps bringing in pillows,
Blankets,
Even an eye pillow to help block out any light.
Making any final little adjustments to the body,
So that you could become 1% more comfortable here.
Allowing the eyelids to softly close down.
Allowing the head and the neck to become heavy.
Relax and unhinge the lower jaw.
Soften the shoulders down and away from the ears.
The arms becoming heavy.
Feel the hands and soften the fingers.
Slowly unfurling the fingers.
Allow the hips to become heavy.
And soften the low belly.
And the legs too,
Becoming heavy and dense.
Feel the feet.
And then soften the toes.
Allow the whole body to come to rest.
Completely still in the body.
We will begin today's journey with a breathing technique to calm and relax the nervous system.
Take two sips of air in through the nose,
Followed by a long,
Relaxed exhale through the mouth.
Again,
Two sips in,
And one breath out.
One more like this.
Letting go completely.
Allowing the whole body to melt,
To relax back and down.
Welcoming a gentle wave of relaxation to pour down and through the body.
Awareness cascades down and through the whole body.
Notice what is present here.
Sensing the gentle touch of air on the skin.
Or the flow of breath in the nostrils.
Any fragrance or aromas.
The darkness or even little hints of light behind closed eyes.
Any lingering tastes on the taste buds.
Noticing the ears.
Listening.
And welcoming sounds.
Sounds from the space around you.
The sound of your own breath.
You might imagine the sound of your own heartbeat.
Allow your awareness to be gently ushered down and into the heart.
Awareness resting in the heart.
It is now time to bring forth your Sankalpa.
Calling in this heartfelt intention.
I am safe,
Secure,
And protected in my heart and in my life.
Mentally repeat your Sankalpa three times.
I am safe,
Secure,
And protected in my heart and in my life.
Resting so,
So deeply now.
Bring awareness now to rest inside of the mouth.
Noticing sensations that are already alive and present within.
Sensing and feeling the muscle of the tongue.
The tip of the tongue.
To the root of the tongue.
Feel the teeth and the gums.
The lower lip.
Upper lip.
Tip of the nose.
And the flow of breath in the right nostril.
And the flow of breath in the left nostril.
To the bridge of the nose.
Center of the forehead.
The right eye.
Eyebrow.
Temple.
Cheekbone.
The right ear.
The outer folds of the ear.
Notice the ear listening.
Gently guide your awareness back to the center of the forehead.
Over to the left eye.
Eyelid.
Eyebrow.
Temple.
Cheekbone.
The left ear.
Outer folds of the ear.
Notice the left ear already listening.
To the center of the forehead.
Crown of the head.
Back of the head.
Center of the throat.
Center of the chest.
The heart center.
Right side of the chest.
Shoulder.
Elbow.
Wrist.
Palm of the hand.
All five fingers.
One.
Two.
Three.
Four.
Five.
Feel all five fingers.
The whole right hand.
The whole arm.
Back to the heart center.
To the left side of the chest.
Shoulder.
Elbow.
Palm of the hand.
And all five fingers.
One.
Two.
Three.
Sense and feel all five fingers.
The whole left hand.
The whole arm.
Back to the center of the chest.
From the heart center down to the navel center.
The right hip.
Ankle.
Heel.
Sole of the foot.
And all five toes.
One.
Two.
Three.
Four.
Deep rest.
Comes down and into all five toes.
The whole right foot.
The whole right leg.
Gently bring awareness back to the navel.
Over to the left hip.
Ankle.
Heel.
Sole of the foot.
All five toes.
One.
Two.
Three.
Four.
All five toes.
Feel the whole left foot.
Leg.
Bring awareness back to the navel.
Up and into the heart.
Center of the throat.
Center of the forehead.
Crown of the head.
The whole body now.
The whole body resting at ease.
Feel a deep sense of peace and calm.
Washing down and into the toes.
Into both feet.
Both legs.
The whole trunk of the body.
Front and back.
Both arms.
Both hands.
The whole neck and head.
Resting so deeply.
The whole body.
Bring awareness now to the natural rhythm of the breath in the body.
Sensing the breath at the navel center.
Notice the gentle rise and fall of the navel with each breath.
The expansion and contraction of the lungs.
Resting into the experience of the body being breathed.
Completely effortless in the breath.
Bringing all of your awareness now to the mind's eye center.
At the center of the forehead.
Consciously begin to welcome in the experience of heaviness throughout the whole body.
A deep heaviness cascades down and through the body.
Becoming so heavy.
Sinking down and into the ground.
The whole body heavy.
Letting that go.
Consciously welcome in the experience of lightness.
The whole body becoming spacious.
As if the body were floating in space.
So,
So light.
And letting that go now.
Consciously invite in both opposing sensations of heaviness and lightness at the same time.
Both sensations of heavy and light simultaneously now.
Resting in balance.
Resting in harmony.
Resting now.
Drifting deeply.
Breath by breath.
Each exhale,
The body drifting into sleep.
Each inhale,
An acute sense of awareness remains.
Drifting deeper and deeper into the void of eternal awareness.
Infinite spacious awareness.
Resting deeply as pure spacious awareness.
In this cocoon of peace.
This shelter within.
Resting deeply.
It is now time to call upon your Sankalpa.
I am safe,
Secure,
And protected in my heart and in my life.
Three times mentally.
Alongside three breaths.
Mindfully begin to invite awareness back down and into the body.
Notice the breath in the body.
Begin to gently deepen the breath.
Slowly starting to notice the weight or density of the body resting on the earth.
In the depth of the earth beneath the body.
You might feel called to rest here for a little while longer.
When you feel ready and not a moment sooner.
Slowly begin to wiggle the fingers and the toes.
Nod the head from side to side.
There's no rush.
Again,
My name is Kristen Rose.
I wish you all a beautiful rest of your day.
May you all be happy,
Healthy,
Peaceful,
And free.
Namaste.
