Hi folks,
Are you ready for some rest and relaxation?
Or perhaps a nap,
Sleep or some downtime?
You can use this meditation for any of those purposes.
You could also do it just for the hell of it,
Without any particular expectations or agenda.
Maybe you'd like to give that a shot.
Temporarily releasing your hopes and preferences in favour of an appreciation for each moment as it is.
Anyway,
Get comfy.
This meditation will probably work best if you're lying on your back,
With your legs stretched long,
And your arms either by your sides or resting lightly on your chest or belly.
But you're the boss,
So you decide.
What I'm offering here are just suggestions.
They're not instructions you can get right or wrong,
And they're not rules you must follow.
You can pick and choose or even ignore what I say.
Your own gut or heart might have more useful things to share.
In fact,
Why not start by checking in with the gut?
What's going on down there?
Does it feel settled?
Or is there something stirring in the depths?
What's it like to let the breath flow deep down into the belly,
Where it can gently massage you from the inside out?
And what do you feel in the heart?
Can you sense it beating in the chest?
And what do you feel in the heart?
Does it feel heavy or light?
Is it crying out for something or bursting with song?
And as you listen in,
Also listen out.
So listen in and out at once to the murmurings of your heart and to the random comings and goings of sounds out in the world.
Let each sound be a sweet nothing whispered in your ear,
No matter how loud or quiet,
How near or far.
And whilst you listen,
Tend to the muscles of your face,
Making no effort to relax them,
But instead just noticing where tension is held.
Do you notice any tightness across the forehead or brow?
Or perhaps around the eyes?
Does one eye feel more relaxed than the other?
And what about the cheeks and jaw?
You might compare one side of the face to the other.
Noticing any differences?
And when next you breathe in,
Turn your head to the right a fraction.
Hold it there momentarily and then let it roll back as you breathe out.
And repeat,
This time to the left as you breathe in and back as you breathe out.
Continue rolling the head from side to side,
Just a fraction.
With each gentle breath in and out.
Make each subsequent breath and each subsequent movement a little smaller and lighter.
A little easier.
Practically effortless.
Lazy,
Languorous movement.
Lazier and lazier.
And then rest the head still.
Sensing the weight of your body.
Letting it power down.
Muscles decontracting.
Limbs loose and heavy.
Now,
When next you breathe in,
Imagine that your right leg floats upwards a little.
And as you breathe out,
Imagine the leg floats back down,
Relaxing completely.
And do that with the left leg too.
Leg rising on the in-breath,
Sinking downwards on the out-breath.
Then take a couple of lazy breaths as you let the body rest.
Feeling the legs sinking downwards.
As though every last drop of tension were being released.
And go through that whole process once or twice in your own time.
You don't have to actually lift the legs.
You can just imagine them floating upwards.
And perhaps you'll feel a slight contraction of the muscles in the thigh as you picture the legs lifting.
A lovely release as you relax.
And go completely on the out-breath.
Now,
Rest the palm of one hand someplace on your body that could do with a little comforting.
It could be the belly or chest,
The forehead or back of the neck,
Or anywhere.
Let your hand rest there very gently.
And feel its warmth penetrating the body beneath.
And feel also its weight,
That steady pressure.
And imagine that those feelings represent tenderness.
That the soft touch of your hand is like the touch of a loving friend.
Kind,
Caring,
Soothing.
Not sexual,
Not demanding.
Just loving in the purest sense.
And just as your hand rests on your body,
Imagine that your attention is infused with this same tenderness.
So that it can soothe away any tension you feel.
As if you can shine a little light on the places you usually ignore.
And your attention can help relieve any pain you find.
And it can be a comfort to any wounds,
Physical or emotional.
And you might picture your attention like a torch.
A beam of light glowing softly.
Casting a warm golden glow wherever you look.
And you might shine the light of your attention on your right hand.
Narrowing your focus down upon the little finger.
And noticing what you sense there.
Aware of points of contact.
Warmth.
The location of the finger.
And whether it feels more or less relaxed than the ring finger.
Notice how the sensations there are different.
How each finger has its unique signature.
The middle finger.
Perhaps slightly tingling.
And the index finger.
Perhaps more sensitive than the others.
What do you feel at the fingertip?
And how does that compare with the thumb?
Now get a sense of the whole of your right hand.
The palm.
The back of the hand.
Does it feel warm or cool?
Then let your attention drift up towards the wrist.
Let golden glow inching further along towards the elbow.
Scanning through the body part by part.
So you're X-raying the body with your mind.
Up towards the shoulder.
And finally get a sense of the whole of the right arm.
From shoulder to fingertips.
Give the full weight of your arm to the bed or floor.
Letting the entire arm rest.
As though you had no need for that arm at present.
And you could just let it fall asleep.
And rest here a while.
Breathing easily.
Letting your attention drift through your body.
Illuminating each part with that soft golden light.
Each part glowing a little more brightly as you breathe in.
And fading slightly as you breathe out.
The elbows glowing as you focus on them.
The knees glowing as you focus on them.
And all four joints glowing as you focus on them all at once.
And getting a sense of the distance between your right elbow and your left knee.
And comparing that with the distance between your left elbow and your right knee.
And imagining that your feet become warm as you focus on them.
As though you were standing in warm water.
Feeling that warmth spread slowly up the legs with each breath.
So that your whole body feels warm and soft.
A gentle golden light glowing from within.
And as you lie there.
Imagine the night sky above.
Countless stars.
Infinite space.
And your body just the same.
Countless atoms.
Separated by vast reaches of space.
And you can travel through your body.
Your attention like the light of stars.
And you can travel far and wide.
Just until you arrive home.
