Welcome to a short 10 to 15 minute resting meditation.
Preparing your body into a comfortable and sustainable position.
Allowing your shoulders to drop down,
Your muscles to relax,
Your eyes to gently close.
Welcoming the environment and sounds around you.
The touch of air on your skin.
Welcoming sensations where your body touches the surface that's supporting it.
Allowing your entire body and mind to settle into feelings of restfulness and ease.
Now recalling your heart's deepest desire,
Longing or mission.
Perhaps that's for health,
Healing or awakening.
Affirm an intention that supports you in realizing your heartfelt desire.
Realize this during your practice and in your daily life.
Welcoming in your inner resource,
Your inner felt sense of ease,
Security,
Warmth and well-being in this and every moment.
Welcoming sensations in your jaw,
Your whole mouth,
Ears,
Both eyes,
Forehead and scalp,
Head,
Neck and shoulders,
Relaxed,
Arms,
Palms and fingers at ease,
Torso and pelvis,
Hips,
Legs and feet,
Your entire body.
A field of relaxed and radiant sensation.
Welcoming this experience just as it is.
No questions,
No comments,
No judgment and affirming to yourself,
I am aware,
I am at ease,
I feel secure and grounded.
Welcoming sensations just as they are.
Welcome your body breathing and the sensation of the abdomen expanding and relaxing with each breath.
Welcome the body breathing and the felt sense of your inner resource of peace,
Ease and well-being with each breath.
Noticing and welcome emotions and thoughts that are present in your body and mind.
No need to change them.
Welcome your experience just as it is.
If helpful welcome opposites of these emotions and thoughts.
Welcoming actions that can help you feel in harmony with yourself and the world around you.
Welcome feelings of ease and well-being throughout your entire body.
Welcoming the joy of simply being.
Imagine going about your daily life all the while awake and aware in which all of life is unfolding.
Awareness awake and aware of itself.
Welcoming sensations just as they are.
There is nothing to do.
There is nowhere to be.
You can just rest and completely let go.
And as you come back to full awareness,
Welcoming your inner resource of feeling grounded and connected to yourself and the world around you.
Bringing back feelings of security and ease.
Noticing how quiet your mind is.
How relaxed your body feels.
How soft your heartbeat is.
As you're ready,
Bring yourself back to wide awake,
Alert state of mind.
Feeling your body,
Feeling the surfaces that are supporting your body.
The air on your skin,
Sounds around you.
Gently opening your eyes,
Allowing the feeling of well-being to remain with you as you move back now into your daily life.
Remembering that at any moment throughout your day,
All you need to do is close your eyes,
Take a deep breath and you'll be back in this moment.
Experiencing feelings of deep rest and relaxation.
