Hello.
Welcome.
Sylvie here.
And today I'd like to guide you through a meditation that is designed to help you restore your nervous system,
Find a calming place within,
And send you off into a deep sleep.
So go ahead and lay down,
Finding a nice,
Comfortable position here for your body,
Allowing yourself to arrive into the space.
In this moment,
There is nothing else to do.
Just relax.
There is nowhere else to be.
This is simply your time to be in this moment and in this space,
To receive rest without needing to earn it,
To nourish your body,
Your breath,
And your nervous system.
Can you allow yourself to land here physically,
Mentally,
And emotionally?
You might choose to close your eyes or lower your gaze in this moment.
Let your body be held,
Be supported by the ground beneath you.
Allow the support underneath you to do all of the work.
This is your invitation to lose effort in the body,
Lose effort in the mind.
In this moment,
You do not need to hold yourself up.
You can let go.
Let the body know that it's safe to relax here in this moment.
Bring your awareness,
Your attention,
Into your breath,
Simply by noticing the breath without changing it.
Just follow the breath in its natural breathing pattern.
Feel the inhale as it enters in through your nose and the exhale as it leaves the body through the nose.
Your breath is a direct bridge to your nervous system.
When we slow the breath down,
We send a signal of safety to the body.
You are telling your system,
I am safe here.
I can let go here and I can rest.
Let's try that now.
As you inhale for a count of 4,
3,
2,
1,
Pause.
Exhale slowly for 6,
5,
4,
3,
2,
1,
Hold.
Inhale slowly for 4,
3,
2,
1,
Pause.
Exhale softly for 6,
5,
4,
3,
2,
1,
Hold.
Inhale for 4,
3,
2,
1,
Hold.
Exhale for 6,
5,
4,
3,
2,
1,
Pause.
Inhale for 4,
3,
2,
1,
Pause.
And then go ahead and let that breath go softly,
Gently,
Slowly.
Let your breath return to its natural breathing rhythm.
Notice how you don't need to put any effort here.
The body will breathe itself.
Let it flow.
No effort,
No control,
Just ease.
Now we'll move into a grounding body scan meditation.
This is not a practice of fixing or doing,
But simply noticing and inviting rest into each part of your body.
Beginning at the crown of your head,
Notice any sensation,
Tension,
Or temperature here.
And again,
No need to change it,
Just bring awareness.
Bring your attention to your forehead and let the space between your brows soften.
Let your eyes get heavy,
Your cheeks soften,
And your jaw unclench.
Send your breath into your throat,
Then into the tops of your shoulders.
These places carry so much for us.
Let them know.
They can set it all down now.
Soften through those shoulders.
Relax,
Relax,
Relax.
Moving your awareness down each arm,
Allowing the arms to get heavy here.
Relaxing all the way down to your fingertips.
Imagine warmth and ease pouring down your arms.
The arms getting so heavy.
Now bring your awareness,
Your attention into your chest.
Feeling the rise and the fall of your breath.
Let this movement soothe you.
Let yourself be breathed in this moment.
No effort,
There is only ease.
Bring your awareness to the belly and notice if you can soften the belly.
No effort.
Bring your attention to your hips.
Let the hips be heavy,
Weighted,
And sinking down in towards the earth.
There's no rush and there's no holding here.
Send your awareness through your legs,
From the thighs to the knees to your calves,
Ankle,
And feet.
Allow the legs to feel heavy here.
So heavy.
And can you bring your awareness to the soles of your feet?
Imagine your feet connecting to the earth,
Feeling grounded,
Rooted,
And safe in this moment.
Allowing the body to rest here,
To relax,
To let go,
To surrender.
With each exhale,
Feeling calmer,
Safer,
And more grounded.
We live in a culture that often confuses rest with laziness.
But the truth is,
Deep rest is a radical act of healing.
Rest restores your parasympathetic nervous system.
What we call the rest and digest state.
It helps lower cortisol,
Regulate your heart rate,
Support digestion,
And rebalance your emotional world.
In other words,
When you rest,
Your body remembers how to heal itself,
Not just in the physical.
Rest allows your creativity to return,
Your intuition to speak,
Your clarity to rise.
And so here you are,
Doing something deeply powerful by simply being still.
Let yourself receive that.
Let this moment imprint itself in your cells.
You don't have to effort your way to wholeness.
You can rest your way there.
Gently bring your awareness back into your breath.
Let each inhale bring a little more energy into your system.
And each exhale,
Ground you into this deep sense of calm.
Taking a soft,
Deep breath in here.
And a long,
Restorative exhale.
Soft,
Deep breath in.
And a calming breath out.
You've just given your body and nervous system a gift.
A gift of true rest.
You are welcome in this moment to head off to sleep,
Giving yourself permission to go off into a deep sleep.
Thank you so much for allowing me to guide you through your meditation.
And thank you for being here.
