20-Minutes To Rest

This is a great meditation to invite in the space to rest and ultimately drift off to sleep. You will be guided to find safety and comfort. As you become more and more settled and comfortable, the intention is that you enter into deep, restorative sleep.

Transcript

Hi,

This is Lorraine.

One of the ways in which meditation can be useful is when we need to rest.

Our brains and our bodies can feel active,

Even antsy,

And what we really want is some time and space to settle so that we can recharge,

Rest,

Even sleep.

So this meditation is meant to give you some room to find that place of rest,

Of ease,

Of wellness,

And perhaps you use it to drift off into a satisfying night's sleep.

And so together we begin by finding a space and maybe that is where you'll ultimately sleep or maybe it's just a longer rest to recharge.

And the hope is that you have some time where it's quiet and where you can settle.

So begin by finding the posture that lets you really feel supported and potentially at ease.

I like to take the first few moments to move or fidget or shift because you're always given the space to move and to find what is comfortable.

And through this meditation we'll do just that.

We'll use a few practices that maybe you use in other moments where you're meditating to try and bring a soothing space to this point in your day.

Let yourself take a nice long breath and focus particularly on the out breath.

Can you empty?

Can you feel the settling?

And then just know that the breath in will find its way to you.

There's that upliftment,

That expansion,

That filling.

And then there'll be a nice long breath out that gets your full attention and maybe it allows you to really empty completely.

So that if your brain really wanders as we go through this subtle practice,

Focus on the out breath and let it be slightly longer than the inhale.

That'll send the message to your body and your brain that you're at ease and relaxed.

So let yourself feel that rhythm.

That's the movement.

Another useful practice that brings a sense of resolution to the memories of the day is the practice of gratitude.

Find one thing from today that you're grateful for.

Let it be a way that helps you to put a little closure around the day.

It can be small,

Even humble,

But let it bring an honest sense of appreciation that feels simple and sincere.

When you have something in mind,

Visualize it as clearly as you can and pay attention to the felt sense of gratitude in your body and in your mind right now.

Allow the gratitude to land in a physical way.

Now include in your appreciation of this moment the feeling and the weight of your body resting and supported.

There's a comfort in knowing that you can put down the weight of the world that sometimes lives in your body.

Maybe there's an ease in closing your eyes or letting them settle.

Your body is at ease and as you fully relax notice any feelings of motion,

The movement of breath.

Perhaps you feel some pulsing or tingling.

It's the felt sense of letting things settle and allowing your body to do its job so your brain can rest.

You are taken care of.

As you relax let your breathing be natural.

Letting that flashlight of your attention will move from your head all the way down to your toes so that we bring the ease and the relaxing sense of support all the way through.

Begin with bringing your attention to the top of your head.

Notice what you feel.

Real sensation inviting in wellness and ease from the very beginning.

Perhaps there's a light or a color in your mind's eye that will move down with you as we continue this body scan.

Your attention begins to move down the sides and the back of your head continually returning to your intention to relax as we go.

Just noticing the sensations that you feel.

Continue to bring your attention to your forehead,

Across your brow,

To your eyebrows,

Your temples.

Let the ease move to your eyes and all the muscles that are in the backs of your eyes.

The ease and the wellness that we're connected to continues to move to your nose,

Outward toward your cheeks and your jaw.

When you feel the ease in your jaw,

Can you bring some awareness to your lips,

Your tongue,

Naturally letting tension release with each breath out?

Healthy,

Well,

At ease.

That same light attention moves down the back of your neck.

And when you notice sensation,

Nothing is right or wrong.

And perhaps those sensations change as your awareness continues to move to your shoulders,

Your collarbone.

Can it move across to your upper arms?

Continue to cultivate rest and ease.

Your attention moves to your elbows and your forearms and your wrists.

If there is discomfort,

It's part of having a body.

It's normal.

Wish your body well.

Sometimes discomfort is just another sensation.

Bring your awareness to your hands,

Your fingers.

Can you let there be a temperature in your hands?

Perhaps a feeling of warmth.

Notice the backs of your hands.

Let your attention and your awareness travel back up to your shoulders and your upper back.

Let there be a strength and an ease that just settles.

Your attention continues to move to the middle of your back,

Letting the out breath continue to create a sense of support and trust and relief.

Bring your awareness to your lower back.

There's no need to ask the sensations to be different.

Notice them for what they are.

Allow for rest and ease.

Let your awareness move to your belly.

Noticing any subtle movements.

Getting curious about where the movement comes from and how you feel it.

The waves of breath continue as your awareness moves to your hips,

Your glute muscles.

You might continue to feel your breath move all the way down to your pelvic floor.

Or maybe not.

You allow for ease,

Wellness,

And rest.

Your body does some amazing work while you rest.

Your brain does amazing work while you rest.

Bring your attention to your upper legs.

Notice what they feel.

And your mind's eye and your attention moves to your knees.

The front and the back of your knees.

With your attention,

Recognize the brilliance of your body's design.

Utterly brilliant.

Let your attention move to your shins,

Your calves,

The entire lower leg.

May your legs be healthy and at ease.

Bring the light of your awareness to your ankles,

The tops of your feet.

What do you feel in your toes and the bottoms of your feet?

Paying attention to the emptying of the out breath.

Bringing the entire body at rest and supported.

You can use this same awareness and practice to move your attention back up the body.

Still connected to the intention of wellness and ease and rest.

Completely taken care of by your own energy and your own intention.

Allow yourself to feel aligned with wellness,

Ease,

And rest.

Take your time.

Feel a soft,

Subtle ease behind your eyes.

Let it feel good to drift into a place where you recharge.

I wish you a thorough and satisfying rest.

May you be well.

May you be at ease.

Thank you for your attention and your practice.