Welcome to your deep rest and renew rest meditation.
This first meditation is designed to take you through a simple body relaxation to enable you to feel grounded and rested.
Take the time now to set yourself up in a comfortable position lying on the floor or you may be seated.
Be sure to support yourself so that you're not feeling any pressure or hardness in your body.
Now as you come into position take a minute to listen to the thoughts that are passing through your mind.
What are they saying?
What are you reflecting on?
Is your mind wandering?
Just imagine these thoughts passing through your mind,
Just passing on through.
Now shift around a little to make yourself even more comfortable.
Intentionally shift your attention from your thoughts to your body by taking a deep breath in through your nose and exhaling through your mouth.
Take another deep breath in filling up your lungs from the top,
The middle and bottom and exhale expelling all the air out of your body.
Continue to breathe.
Place your hands on your belly and as you continue to breathe and inhale feel your belly expand and relax with each breath.
When you reach the top of each breath release your breath through your mouth with little effort at all.
Feeling the softness and the warmth of your breath crossing your lips.
Take another deep breath in through your nose and exhale completely.
Continue to place your attention on your breathing and take another three more breaths in and out.
Now start to notice anything within your body that you weren't aware of just before you started.
You may feel a little bit more relaxed or perhaps some remnants of tension perhaps in your neck,
Your shoulders,
Your arms or legs.
Take a moment now to reposition yourself in a beautiful comfortable position.
Relaxing your body further.
Now take one more deep breath in through your nose and breathing out through your mouth and allow your jaw to loosen as you exhale and release all tension and expression in your face.
Relax.
Releasing all the way.
What sensations do you feel in your body right now?
You may be starting to feel an attention shift.
Focus on your body and shift from where the thoughts were swirling around in your mind to your whole body resting where you are.
As you work through this breathing meditation know that you don't have to silence the mind.
Your thoughts may broaden and this is okay.
Just allow yourself to notice these thoughts and allow them to pass through.
Now that you have found a rhythm with your breath,
You're feeling grounded,
You're feeling relaxed and entering into a state of rest.
We will continue the deep breathing practice.
Move your left hand over your heart and your right hand over your belly and continue with deep breathing.
Taking a deep breath in and breathing out.
Breathing in for a count of six.
Breathing two,
Three,
Four,
Five,
Six and release.
Breathing out two,
Three,
Four,
Five,
Six.
Continue this way breathing for four rounds.
Breathing in and breathing out.
Breathing in and breathing out.
As you continue with the remaining rounds,
Start to visualize the breath moving in to your body,
Filling up the lungs and as you exhale feel and visualize the breath moving back out of your body,
Across your lips.
With each inhale and exhale you start to feel the gentle expansion of your chest.
You might feel a gentle extension in your shoulders and a relaxation as you exhale.
Continue to breathe.
With each exhalation feel your body resting and tension melting away.
Taking a deep breath in two,
Three,
Four,
Five,
Six and breathing out two,
Three,
Four,
Five,
Six.
From here continue breathing in this way.
Breathing in and out and feeling tension melting away from your body as you relax further.
We'll be here for a few more minutes and as you are resting and breathing,
Maintain a focus on your breath and continue to visualize the breath moving in and out of your body.
Now stop,
Bring your attention back to your body as you slowly prepare to wake up your body and mind.
Start to move your toes,
Wiggle your fingers,
You might like to stretch out your body,
Lengthen your body.
Now start to slowly open your eyes and allow the light to move in.
As your mind and body starts to awaken,
Bring your awareness back to where you are,
Back to the room you're resting in.
Be present in the moment.
Stay here now for as long as you feel to enjoy this restful and peaceful place.
