Deep Rest Meditation

This Deep Rest guided meditation will help you to let go and fall into a state of deep relaxation and rest anytime of day. Many people use this before bed. Music continues for some time after voice ends. From our Meditation Oasis® podcast.

Transcript

47 This is a guided meditation for deep rest.

You can do this meditation either sitting or lying down.

So let's find a comfortable position.

We'll begin this meditation with the intention of resting completely,

Of letting go of everything.

There's nothing you have to do now.

This is a time to rest completely,

Deeply.

Let's close our eyes.

Simply be aware of what's going on with your eyes closed.

Just naturally with the eyes closed,

The senses become less active and start to go within.

Just naturally with the eyes closed,

The mind and body begin to rest.

So noticing what's going on right now.

The mind may still be very busy,

That's fine,

Doesn't matter.

Bring your awareness to the breath.

Notice how the breath moves in and out effortlessly.

Bring your awareness to your body.

Become aware of any sensations in your body.

Notice if there's tension held anywhere in your body.

Whenever you notice tension,

Let it go,

Let your body relax.

Let your shoulders drop.

Let your jaw relax.

Let your belly soften and relax.

Notice the breath.

Notice the restfulness in the breath.

Not minding thoughts,

Not minding noise.

Not trying to make anything happen.

Not resisting anything.

Not doing anything.

Allowing yourself to rest completely.

Letting your body sink into the pool of gravity.

Anytime the mind has wandered,

Doesn't matter.

Just let go of thoughts.

Just let go of the meaning of thoughts.

And easily favor awareness of the body or awareness of the breath.

And always letting go when you notice tension.

This is a time when you don't have to do anything.

This is a time to rest totally,

Completely at rest.

Maybe your body will move as you're relaxing.

Maybe your head will drift a little,

Just letting that happen.

No right or wrong way for this to happen.

No right or wrong experience.

Your body knows what it is to rest completely.

Letting your body rest,

Letting yourself be.

Not having to do anything.

From time to time,

Scanning the body and whenever you notice tension,

Let it go.

Let it dissolve.

Maybe your jaw will drop and your mouth will be open.

Letting yourself feel the fatigue in your body,

The weariness that's present.

Letting that be embraced in this time of not doing.

Just give in to that weariness.

Let go of everything.

Not minding if the mind is still busy.

You can be deeply rested even with the mind chattering.

Just don't pay it any attention.

Don't try to stop it.

If there are some emotions present,

Let them be there.

Let them be felt fully.

Nothing to do about them.

Nothing to change.

Everything just as it should be.

Thinking about you just as it should be so you can stop any effort,

Any trying and rest.

Letting go of tension in the body.

Letting the muscles relax.

Complete and total rest.

Your body knows how to rest.

Your mind knows how to rest by letting go.

Now the music will continue on for a while and you can continue resting for as long as you'd like.

When it's time for you to end the meditation,

Stretch and move around a bit.

Take your time to come out slowly.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Letting go of tension in the body.

Reviews

Thank you 🙏 That was very restful and calming 🧘‍♀️😇

The beautiful music is still within me playing and the meditation was very soothing and supportive.
I felt totally enveloped in a loving embrace.
Thank you!

I love all of Mary’s meditations. I have been listening to her for years- before there were apps! I bought her CD’s- I still have them somewhere (Meditation Oasis) I love her soothing voice and her husband’s music. Thank you, Mary, you’ve helped me through many things.

This was absolutely beautiful so relaxing thank you

To be honest I feel very relaxed and calm after this talk , thanks

I listened to this when I woke up in the middle of the night and it helped me go back to sleep.

Mary is great. I’ve had her meditations with me long before Insight Timer. Elegant in their simplicity.

Wonderful, relaxed so deeply that I fell asleep 😴 Thank you 🙏

Just perfect and wonderful. This is one of my favorite go-to’s for getting back to sleep.

Loved this soothing meditation, was able to fall into a peaceful nap!

Wonderful relaxing voice & guidance. Different from other relaxations. Appreciated it after a sleepless night! 🙏🏼

Amazing. I’m some one who finds it hard to do nothing especially during the day but I was drifting off to sleep by the end of this. Thank you 🙏🏾

Mary has gotten me through migraines, illness, and exhaustion. Her kind, gentle voice and her music soothes and relaxes me and helps me heal. Thank you, Mary🙏🏼💜

Lovely! 😌🙏

I love this guidance. Mary's voice is just so reassuring, perfect for preparing for bedtime when stress has been high. Thank you 😊

Thank you for your kindness and help with this session

Her soothing voice, nice music and wise timing for pauses always puts me to sleep when i need help, and relaxes me deeply. Thank you so much ❤️

Beautiful music and soft warm and calming voice…. Exactly what I needed today … thank you 🙏

Very relaxing and soothing. It was great to have fallen asleep. Thank you

This has been my go-to sleep meditation for at least a year and a half! I have very rarely heard the ending. 💤