Welcome to this short nature nap.
This is Sarah Eiler and I am honored to be able to guide you today on this short journey into rest,
A space to pause in the middle of your day or any time you need to reset your nervous system,
Quiet your busy mind,
And tap into that place where your true self resides.
Begin by finding stillness,
Lying down comfortably.
Just let your body settle and soften here,
Listening to the calming sounds of rain on this recording,
To its soft,
Rhythmic lullaby,
Flowing through and soothing your whole nervous system.
Give yourself permission to take this pause,
To take this time for deep rest,
There is nothing you need to do and nowhere else you need to be.
Bringing your awareness now to your physical body,
Begin to gently scan your body with awareness,
Feeling into the places where you might be holding on to any tension,
Noticing any and all sensations that are arising.
With each inhale,
Invite in ease.
With each exhale,
Release any tension.
Notice where your body is making contact with the surface underneath you,
The back of your head,
Shoulders and shoulder blades,
The mid-spine,
Low spine,
Both hips,
Upper legs,
Lower legs,
Your ankles and feet,
Your body and mind starting to slow down,
To soften and arrive here fully,
The sound of rain wrapping you like a blanket,
Letting its steady pattern gently soothe your body,
Dropping you down into the quiet center of yourself.
I invite you now to bring in an intention,
What would you like to receive and carry forward with you from this practice?
Maybe it's more clarity,
More peace,
More groundedness,
More forgiveness,
Acceptance,
Or love.
Whatever is arising,
Just let your intention form in your mind now,
Planting the seed of your intention by repeating it silently to yourself three times,
Rotating your awareness through your body now like you're giving yourself a meditative massage to help you anchor down into this present moment even more,
Starting with your mouth,
Noticing any and all sensations in your mouth,
Awareness to your teeth,
Front and back,
To the inside of your right cheek,
The inside of your left cheek,
The tip of your tongue,
The base of your tongue,
Just noticing and being present with any and all sensations in your mouth and then flowing your awareness to both sides of your jaw,
Noticing any tightness in the hinges of your jaw and flowing your awareness from the tip of your chin down through your throat,
To the base of your throat and the very center of your chest,
Resting here and noticing the rise and fall of your chest as you take each breath,
Bringing your awareness to both shoulders,
Both upper arms,
Both wrists,
The palms of both hands,
And the tips of all ten fingers,
The spaces between each finger,
Noticing any and all sensations flowing through the arms,
Hands,
Or fingers,
Coming back to the center of your chest,
And then awareness flowing down both legs,
Starting with the thighs,
The knees,
Shins,
Ankles,
And the tips of all ten toes,
And the spaces between each toe.
Awareness now to the back of your legs,
To the back of your ankles,
The back of the calves,
The back of the knees,
The back of your upper legs,
The back of your hips,
The tailbone,
The mid-spine,
The upper spine,
The neck,
The back of the head,
The top of the head,
Both hemispheres of the brain,
Both temples,
Both ears and earlobes,
Both eyebrows,
Both eyes and eye sockets,
The bridge of the nose,
The tip of the nose,
The base of the nose,
Both cheekbones,
The entire jaw,
And then resting your awareness back where we started,
Noticing any and all sensations in your mouth,
Letting your awareness expand into the whole body at once,
Relaxed and listening to the sounds of the rain,
Allowing the sound to cocoon your entire body.
And then on your next inhale,
May you start to now imagine the warmth of a sunny day,
Feeling the sun on your skin,
Imagining your whole body filled with sunlight,
And then may you start to imagine the sun giving away to dark clouds,
Rain clouds beginning to lock out the light,
Bringing in a feeling of darkness,
Dimness,
Imagining the feeling of a dark,
Cloudy day,
Coming back to imagining the feeling of a bright,
Sunny day,
The feeling of the whole body being warmed by the sun,
And then bringing back that feeling of a dark,
Cloudy day.
May you start to sense or imagine that you could move back and forth between the feeling of a bright,
Sunny day and a dark,
Cloudy one,
Moving back and forth at your own pace,
And then letting the imagery dissolve,
Continuing to listen to the rain,
Letting yourself rest in the stillness exactly as you are,
Feeling into that place where nothing needs to be done,
Nothing needs to be accomplished,
Resting in this peaceful place,
Bringing back your intention now,
Gently bringing it back into your mind,
And silently whisper it to yourself three times.
As we start to close our time together,
Bringing in some movement into your fingers and toes,
Taking some slow,
Gentle movements as you come back to the present,
Noticing any shifts or changes in your body or in your mind,
Taking a deep breath in,
And a really cleansing breath out.
The light in me honors the light in you.
Have a wonderful rest of your day.
