Hi,
This is Pauline Butano and welcome to this meditation for experiencing rest and relaxation.
Come into a comfortable position and I invite you to either gently close your eyes or lower and soften your gaze.
Take a deep breath in and an audible exhale out.
Stopping here for a moment,
Breathing naturally in and out.
Sitting quietly and as you settle in,
Invite your body to relax.
Begin to notice what it feels like to be sitting in this purposeful posture in this moment and in this space.
Perhaps take a moment to welcome yourself to this practice and set an intention toward relaxing and effortlessness.
If at any point during this meditation you notice yourself shifting into doing mode or thinking mode,
That's okay.
Simply notice it and return your attention back to your original intention of relaxing and finding ease.
When we're able to simply sit and breathe,
We activate the body's ability to calm itself.
It allows the brain to experience calm,
Smooth,
Harmonious alpha brainwaves like the waves on the ocean coming into the shore and rolling back out.
Coming in and going out.
Breathing in and breathing out.
Slowly relaxing.
Nothing to do and nowhere to be in this moment.
Tacking in with the body,
Allowing your brow to unfurl,
Your jaw to relax and unclench.
Bringing your shoulders away from your ears.
Allowing your mind to float freely until it begins to settle down.
Letting your thoughts come and go.
Allowing your attention to rest naturally here.
Not focusing on anything in particular.
As your attention settles and relaxes more deeply in this natural state,
You'll recognize awareness as a place for all of your mental and emotional activity to rest.
Letting go of all the imagined ideas of what should and shouldn't be happening in this moment.
Opening to and being accepting of this present moment.
Sensing the silence of the mind.
Being aware of this ever-present silence and feeling the spacious quality of this silence.
Bringing your attention back gently to your breath.
Remaining passive and reminding your body that you're sitting now.
Gently breathing.
This is time to relax.
Breathing in and breathing out.
Letting thoughts fade into the background.
Being still.
Being quiet.
Being at ease.
This is the gift of relaxation.
When you feel ready to end this practice,
Simply bring your attention back to your surroundings.
Perhaps invite some simple movement to your body.
And if your eyes were closed when you're ready,
Go ahead and open them and prepare to re-engage with your day.
Thank you so much for joining me in this practice today.
Namaste.
