I'm honored to be your guide,
To co-create this experience of deep rest with you,
And then eventually,
At the end of this recording,
To usher you down into a deep and healing sleep,
Welcoming all parts of yourself to be here now as you listen to the calming sounds of rain on this recording.
The sound of rain,
Like a soft lullaby,
It's a low rhythmic sound,
Soothing and calming your nervous system,
Listening to the rain as you start to quiet your mind,
Starting to let go of all that's happened prior to this moment,
And all that is still to come,
Making any last final adjustments,
And then closing down the eyes and resting into the surface beneath you,
Feeling the heaviness of the back of your body,
The heaviness of the back of your head,
Your hips,
Allowing the whole body to slow down and soften into rest.
I invite you to maintain a hint of consciousness until the end of the recording,
If at some point you lose track of my voice or you fall asleep,
Trust that this is what you need.
To begin,
I invite you to take three deep breaths,
Inhaling through the nose and exhaling out of the mouth,
Deep inhales and exhales,
Releasing all tension,
Continuing to breathe naturally at your own pace,
Dropping into your physical body now,
First feeling the weight of your hips descending,
Noticing your legs,
Arms,
The back of your head,
All soft and dropping down,
Noticing all sensations.
I invite you now to bring in an intention statement or sankalpa into this practice.
If you're not currently working with an intention statement,
Ask yourself what you want to receive from this practice,
And what do you want to take into your everyday life,
Perhaps as a sense of belonging or peace,
Self-love or gratitude,
Whatever it is,
Allow your intention to form in your mind and then repeat it silently to yourself three times,
Beginning to rotate your attention through your body,
As I mention each part of your body,
Just notice any and all sensations,
Starting with both lips,
The tip of your tongue,
The base of your tongue,
Inside the right cheek,
Inside the left cheek,
And then the entire mouth all at once,
Noticing all sensation in both sides of your jaw,
The base of your nose,
Noticing the flow of air at the base of your nose and the bridge of your nose,
All sensations in your cheekbones,
Both eyes,
The center of the eyebrows,
Both temples,
The center of the forehead,
The very top of your head,
Both shoulder blades,
Noticing any and all sensation in your upper spine,
Mid spine,
Or low spine,
In the back of your hips,
The back of your hamstrings,
The back of both knees,
The back of both heels,
And the soles of both feet,
Noticing any and all sensations in the soles of both feet.
Bringing all your attention to your toes,
Noticing any tingling or aliveness in all ten toes,
And the empty spaces between each toe,
Sensing the front of both ankles,
Both shins,
The center of your chest,
All sensations in your shoulders,
Both upper arms,
Both wrists,
Both palms,
And the palms of your hands,
Noticing any sensations flowing into all ten fingertips,
And the empty spaces between each finger,
Bringing your awareness back to both palms,
Palms,
Tops of both shoulders,
Center of the chest,
Base of the throat,
Chin,
Noticing the whole body,
Noticing any and all sensations,
And then tuning in to just the left side of your body,
And moving over to the right side,
Bringing all your awareness just to the right side of your body,
Noticing the back of your body,
The front of your body,
Deep inside the body,
And the very surface of the body,
All sensations in the whole body at once.
On your next inhale,
Bringing your intention statement back into your mind,
And repeating it again,
Three times.
Start to tune back into your breath,
The breath rising and falling,
How it flows and moves in and out in an effortless way.
Can you imagine the warmth of a sunny day,
The sun and its bright shining rays peeking through the clouds,
Feeling it on your skin,
A brightness and a warmth?
Filled with sunlight,
Imagine the sun giving away to the dark clouds,
Rain clouds blocking the sun,
Bringing in a feeling of darkness,
Dimness,
And letting the visualization go,
Cozy and supported,
Listening to the sounds of the rain,
The calming sound of rain flowing through your entire body,
Coming back to your intention statement,
Repeating it again,
Silently three times,
The gentle sounds of rain soothing your body,
Inviting it to sink down even more,
Resting back into wholeness,
In this space of deep rest,
This place of peace,
Where your unchanging true self resides.
Feeling your body becoming heavier,
Mind softer,
Ready to flow down into sleep.
The day is complete,
It's time for your body to sleep,
Wishing you a deep,
Peaceful sleep as you release any last bit of consciousness.
Allow your body and mind to drift off into a deep,
Restful sleep.
