Welcome to this meditation for helping you ease into deep and restorative rest.
If it feels right,
Beginning by closing your eyes or softening your gaze,
Inviting yourself to settle into a restful position,
And noticing the gentle pull of gravity on your body as it meets the surface beneath you,
Allowing yourself to soften by sensing into the connection your body makes with this surface.
Can you notice a sense of being deeply held in this moment?
Just inviting letting go as you settle further in.
Shifting now to noticing your breathing.
And if you're comfortable with it,
You might invite a few deep,
Slow,
And easy breaths in and out.
Breathing into the nose with a long extended out breath through the mouth.
You might even breathe out with a gentle sigh as you exhale.
Breathing slowly in and slowly out.
Noticing as you breathe and extend the out breath just a little longer than your in breath,
You're signaling to your nervous system that you are,
In this moment,
Here,
Present,
Safe.
Breathing deeply in and out,
Allowing each out breath to invite a letting go.
When you're ready,
Allowing your breath to settle into its natural rhythm and pace.
Nothing to control.
Nothing to change.
Just noticing your breath as it is.
And,
Of course,
Your mind will wander because that's the nature of the mind.
Just gently and with kindness,
Noticing what's on your mind and then returning back to where you left off.
And inviting yourself into a deep and restful relaxation and sleep.
Just imagining that your awareness is like a boat riding the waves in the ocean and being called back to its anchor over and over again.
Just returning your attention back over and over again.
That's the practice.
As you settle into this moment,
Allowing your awareness to drift down to your feet,
Sensing the gentle contact they make with the surface beneath you.
And you might imagine a soft,
Warm light beginning to emerge at the soles of your feet.
Gently expanding and flowing upwards like a soothing wave.
With each breath,
Feel this light of awareness moving through your ankles,
Your shins and calves.
Allowing this light of awareness to melt away any tension and invite a deep sense of relaxation.
This warm,
Glowing light continues to rise,
Gently sweeping through your thighs,
Glutes and lower back.
Sweeping this light of awareness to your mid-back and upper back.
Noticing how your body softens,
Releasing any lingering tension.
Sweeping this light of awareness to your abdomen or solar plexus.
You might bring attention to the rise and fall of your belly as you breathe in and breathe out.
Shifting your awareness to your chest and heart center.
Again,
Bringing attention to the rise and fall of your breath,
Riding the waves of your own breathing at your heart center,
Bringing ease to your breath and sweeping your awareness into your shoulders,
Your arms and hands,
Dissolving any tension as your awareness reaches your fingertips.
Notice any tension melting away with each breath,
Allowing your body to be deeply held,
To let go,
To feel the safety of the surface beneath you.
Sweeping your awareness up from your fingertips and through your arms to your shoulders again.
And imagining this warm glowing light of awareness moving up your neck and jaw.
You might invite a softening of your jaw and clenching of your teeth,
Softening of the sides of your cheeks and your tongue and allowing the muscles around your eyes and your forehead to release,
Releasing any expressions you may be holding onto,
Allowing your entire face to soften and to let go of any tension,
Inviting a sense of ease throughout your whole body,
Imagining that you are breathing your whole body.
In this moment,
You are reconnecting with an inner sense of steadiness and safety,
Supporting your nervous system to drift towards restorative rest.
There is nothing to do in this moment.
Simply allowing yourself to rest in the rhythm of your own breath,
Your own body.
If sleep is already beginning to invite you,
Just allowing yourself to drift,
Awake,
Simply continuing to rest in this peaceful stillness,
Knowing that this state of rest is enough to support you.
In this moment,
You are here,
You are safe,
And you are exactly where you need to be.
Just allowing yourself to let go and drift into the deep restorative rest or sleep that awaits you.
Www.
Mooji.
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