Welcome!
My name is Lillian and I am honored to be your guide today.
The intention of this meditation is to usher your body and mind into a state of rest.
This is a helpful practice for when you need some grounding or to settle into relaxation after a long day.
This is particularly beneficial for those times when you feel both exhausted yet wired simultaneously and want to restore a state of balance in body and mind.
I will be using somatic techniques to guide you today.
Let's get started.
Let yourself find a comfortable position laying down.
You can use any props,
Blankets or bolsters to support your body.
Be intentional with the position you choose by really listening to what your body needs.
And if at any point during this meditation you want to move or change your position,
You're free to do so.
The intention here is to find physical support and comfort.
You can start to close your eyes or just let your eyes come to a soft gaze.
Let yourself relax through the back of the eyes.
Start to bring awareness to the overall tone of your body.
Take note of any level of energetic charge that you sense and feel throughout your body.
Interpret this however makes sense to you.
What does this energetic charge feel like?
Is there a sense of tension,
Restlessness,
A kind of buzzing or vibration?
Simply notice the quality of energy and what it feels like throughout your body.
Also take note of the level of intensity with which you feel it.
Is there a particular part of your body that you notice the most?
Simply be with this for a moment and notice without trying to fix or change anything about how you experience your body.
And now I will invite you to play with some tension and release.
I will guide you to bring muscular tension to parts of your body and then releasing that muscular tension.
If there are certain parts of your body that are sensitive or injured,
Please skip over those parts.
Tune into what is right for you and your body.
Starting with the legs,
Go ahead and begin to bring some muscular tension through your legs.
You can start with the meatiness of your thighs as well as your ankles,
Your calves,
Your toes,
The bottoms of your feet,
As well as your glutes.
So go ahead and squeeze all of these muscles.
Let yourself bring in some tension here.
Squeeze as much as you can.
Hold this tension here for 10 seconds for 9,
8,
7,
6,
5,
4,
3,
2,
And 1.
Go ahead and release that muscular tension through your legs.
Take in a deep breath and exhale.
And now moving up to your core,
So your whole torso from pelvis all the way up to shoulders.
Focusing in on bringing some muscular tension through your core,
Your abdomen.
Hugging everything inwards,
Squeezing.
Squeeze as much as you can.
If there's any slight tremors or shaking,
That's okay.
Let yourself really feel into this core squeezing for 10,
9,
8,
7,
6,
5,
4,
3,
2,
And 1.
Release this tension and take a deep breath in and exhale out.
And now bringing some awareness to your arms and your hands,
Go ahead and squeeze muscles in your hands,
Your palms,
Your fingers,
Maybe making a fist or a claw,
Squeezing your shoulders.
Hold this in for 10,
9,
8,
7,
6,
5,
4,
3,
2,
And 1.
Release your arms,
Release your hands,
Take a deep breath in and exhale out.
And moving up to your face here,
So you're going to squeeze the muscles in your face.
You can sort of scrunch your face up,
Scrunch your lips,
Your nose,
Your eyebrows,
Maybe tighten your jaw or bring the tongue up to the top of your mouth,
But squeeze and hug your face inward for 10,
9,
8,
7,
6,
5,
4,
3,
2,
And 1.
Release all of that tension,
Take a deep breath in and a breath out.
And lastly,
I'll invite you to bring tension through your whole body or if there's a particular part of your body that you want to return to,
You can go ahead and do that.
So go ahead and squeeze your muscles in,
Find that inward hugging,
Bring in as much intensity that feels right for you here,
And just squeeze for 10,
9,
8,
7,
6,
5,
4,
3,
2,
And 1.
And releasing,
Taking a deep breath in and an exhale out.
Let yourself come into some stillness.
And bringing awareness to your whole body now,
Making note of your energetic tone through your body that you are aware of now in this moment.
Notice any sensations you might be aware of.
Notice if anything feels different or the same.
And start to tune in here to the fluid nature of your body.
Imagine your muscles just melting off of your bones.
Imagine yourself widening to the floor,
Spreading out.
Feel your whole body turn into liquid form.
Notice the wave-like movement of your breath.
Notice how your body is breathing naturally all on its own.
The subtle opening of the inhale and the releasing of the exhale.
Imagine your body is surrounded by water.
Feel as though every single part of your body is connected to water,
Simply floating and breathing in the ebb and flow of your fluid body.
Allow your mind to rest on the buoy of your breath,
Just simply being and riding these waves of inhale and exhale,
The wave-like sensation of vibration and energetic tone through your body,
Allowing yourself to be held and heavy and floating.
We'll take another moment or two to be here in deep rest.
Feel free to stay as long as you would like,
As long as you need to here.
If you feel ready to transition out into a new position,
Go ahead and just deepen your breath here.
Take in a big inhale and exhale.
As you do this,
You can start to bring in a little bit of movement through your body,
Maybe opening the fingers or toes,
Rocking your head from side to side,
Or bringing in a little stretch.
You can reach your arms up above your head,
Or a little shifting through your hips.
As you slowly start to wake back up through your body,
Begin to flutter your eyes open if they were closed,
Very gently letting the light back in,
Taking your gaze around your space and simply noticing what you notice,
Taking in the light,
The color,
The shapes around you.
When you're ready,
You can shift your body into a new position,
Maybe on your side,
Gently rolling over and very slowly making your way back up to a vertical spine.
Thank you for practicing with me today and I'll see you next time.
