Welcome to this guided meditation for deep rest.
Today we will take a journey inward to relax your mind and your body,
Allowing you to release any tension and surrender into deep relaxation.
So to begin,
Find a comfortable position,
Either lying down or seated,
With your back supported.
If it's comfortable for you,
Gently close down your eyes,
And let your hands rest gently by your sides or in your lap.
Take your time to find comfort and allow yourself to fully arrive in this moment.
Take a deep breath in through your nose,
Feeling your lungs expand,
And exhale through your mouth,
Releasing any stress or tension from your day.
Again,
Inhale deeply,
And this time,
As you exhale,
Allow your body to begin softening.
Continue to breathe deeply,
Inhaling through your nose,
Feeling your lungs expand,
Exhaling slowly through your mouth,
Softening and releasing tension.
Now become aware of your body and the ground or the surface supporting you.
Feel the connection between your body and the earth beneath you,
And notice the sensations where your body makes contact.
That might be the weight of your head,
The back of your shoulders,
Or the way your feet or legs gently rest.
Let go of any need to hold yourself up or tense your muscles,
And allow yourself to be supported.
Now bring your awareness to your breath,
Simply noticing the gentle rise and fall of your chest and belly.
There's no need to change your breath for now,
Simply observe it as it is,
Observing the breath coming in,
Observing the breath going out.
And now as you continue breathing,
Begin to slow your inhale and your exhale,
Allowing each breath to become a little deeper,
A little more peaceful.
With each exhale,
Feel your body sinking deeper into relaxation.
As you inhale,
Welcome a sense of calm,
As you exhale,
Release any tension that you notice.
Inhaling with a sense of calm,
Exhaling,
Releasing any remaining tension.
And with each breath,
Allow yourself to become more and more at ease and more present in this peaceful space.
Now let's bring our attention to each part of the body,
Inviting it to relax completely.
Start by focusing on your forehead,
Feel the muscles there soften,
Letting go of any tension.
Let the relaxation spread down to your eyes,
Your cheeks,
And your jaw.
Allow your mouth to slightly part if that feels comfortable,
Relaxing the jaw even further.
Now move your awareness down to your neck and shoulders,
With each breath feeling them become lighter,
Releasing any burdens they may be carrying.
Let your shoulders drop away from your ears,
Feeling supported by the earth beneath you.
As you move your awareness to your arms,
Feel the weight of your arms resting heavily by your sides,
Your elbows,
Forearms,
Wrists and fingers are completely at ease.
Shift your focus now to your chest and to your upper back,
Noticing if you're holding any tension here.
And as you exhale,
Imagine all tightness melting away,
Leaving your chest open and relaxed.
Move down to your belly,
Allowing it to soften with each breath.
And with every exhale,
Feel your lower back sinking deeper into comfort,
Your hips,
Glutes and thighs relaxing,
Releasing any tightness.
And finally bring your awareness to your legs,
From your thighs to your knees,
Your calves,
Ankles,
All the way down to your toes,
Inviting a sense of deep rest.
Now allowing your entire body to be in a state of calm,
Supported and relaxed.
And as your body rests in this deep state of relaxation,
Allow your mind to slow down as well.
Any thoughts that come and go are simply like clouds passing by in the sky.
You don't need to hold on to any of them.
You're here to rest,
To simply be.
Imagine your mind as a calm lake,
With the water still and peaceful.
Any ripples of thought fade away,
And you're left with pure,
Serene stillness.
There is nothing you need to do,
Nowhere you need to be,
Just here,
In this moment of rest.
Now as you settle deeper into this restful state,
Repeat silently in your mind,
Or simply listen to the following affirmations.
I allow myself to rest deeply.
My body is calm,
My mind is peaceful.
I release any tension or stress from my day.
I am deserving of this rest,
And I welcome it fully.
My breath anchors me in deep relaxation.
And feel the truth of these words as they resonate within you.
Let them guide you into even deeper peace.
Begin now to bring your awareness back to your body.
Noticing the weight of your body resting on the surface beneath you.
Noticing the sensation of your breath in your belly and chest.
Begin to bring some subtle movements back into your body,
Maybe gently wiggling your fingers and toes.
And when you feel ready,
Slowly open your eyes,
Taking your time to reawaken to your surroundings.
You may wish to stretch your body,
Taking a deep breath in,
And as you exhale feel a sense of calm and clarity within.
Thank you for practicing with me today,
And for taking this time to rest and rejuvenate.
Carry this sense of deep peace with you as you move back into your day or your evening.
Thank you.
