The intention of this meditation is to help you find rest and reset your nervous system from the busyness of life.
Begin by finding a position of complete comfort.
Allow yourself time to become warm and supported,
Free of any distractions.
A blanket over the whole body may help calm the nervous system,
Or placed just over the abdomen for a deeper sense of grounding.
Notice the way your body and props are positioned and make any final adjustments now.
Allow your eyes to gently close.
If that feels uncomfortable,
Simply let the ice soften.
Check in with the alignment of your whole body.
Spine.
And head.
Become aware of your breath moving through your body.
Your natural and spontaneous breath moves effortlessly.
As you inhale,
Feel the abdomen and chest expand.
And with each exhale,
Feel yourself becoming more.
And more relaxed.
Now listen to the sounds around you.
Allow your awareness to travel from sound to sound.
Sounds far away sounds in the same room.
Sounds close to you.
Or even inside your own body.
Allow sound to be your anchor.
Let breath be your guide.
At this moment,
You may choose to set your sankalpa,
A short positive intention or affirmation,
In simple language.
It might be one word.
Or a full statement.
Allow it to come to you naturally.
Without force.
State your intention clearly to yourself three times.
This affirmation plants a seed in the fertile soil of your mind.
And consciousness.
Inviting transformation and healing into your life.
Begin to feel your body resting heavy on the surface beneath you.
You are held and supported by the earth.
There's nowhere you need to be.
And nothing you need to do.
You are whole.
You are light.
Who are loved.
We will now journey through the body.
There is no need to move.
Simply allow your awareness to travel as each part is named.
Feel it picture it,
And move on.
We'll begin with the right side.
The thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm,
Back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Right ribs.
Right waist.
Upper leg.
Lower leg.
Anchor.
HEAL sole of the foot.
Top of the foot.
Big toe.
Second toe.
Tired.
Fifth toe.
Sensing your left side thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Calm.
Back of the hand.
Breath.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Left ribs,
Left waist.
Up leg.
Lower leg.
Sole of the foot.
Top of the foot.
Big toe.
Second.
Third toe.
And fifth.
Sensing the crown of the head.
Your forehead.
Your right eyebrow.
And left eyebrow.
And the space between the brows.
Bringing awareness to your right eye.
Left eye.
Great temple left temple.
Right ear.
Left ear.
Right cheek Oh gee.
The tip of your nose.
Upper lip.
Or a lip.
Or tongue.
And chin.
Bringing awareness to the front of the neck.
Right collarbone.
Left collarbone.
Your heart center.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Products.
Lower back.
Midpack.
Upper back.
Back of the neck.
Back of the head.
Crown of the head.
Sensing the whole right side of your body.
And the whole left side.
Front of the body.
Back of the body.
And now the entire body.
Alive.
And aware.
Now become aware of the natural wave of breath moving through you.
Begin to count each breath down.
From 10.
Breathing in 10.
Breathing out,
10.
Breathing in as you say nine.
Breathing out.
Continuing to count down.
If you lose your place.
Simply return.
And begin again at 10.
Staying awake,
And staying aware.
Now let go of the counting.
And imagine a warm golden light gathering at the crown of your head.
Gently melting away any remaining tension.
Feel this light move slowly downward,
Washing over you like a wave of deep peace,
Through your face,
Your chest,
Softening your heart.
This wave flows through the belly,
Soothing the nervous system all the way down to your feet.
With every breath,
This golden light restores balance,
Resetting your body and mind into a state of deep calm.
Become aware of the sound of your breath.
The sounds close to your body.
The sounds in the room.
The sounds beyond this room.
Bring your awareness back to the space around you.
The surface supporting you.
The air against your skin.
Feel the contact of your clothing.
Your props.
And the ground beneath you.
Feel your whole body from head to toe.
Sensing.
Breathing.
Fully present.
Now return to your heart space,
That inner sanctuary of stillness,
Joy,
And radiance that is always waiting for you.
You might recall the intention you set at the beginning of the practice.
And perhaps repeat it to yourself three times with complete trust that it is already unfolding in your life.
When you're ready,
Gently begin to deepen your breath.
Wiggling your fingers and toes.
Let awareness return to the present moment.
The light you carry within you is always shining.
Always guiding you.
As you feel ready,
You might begin to open your eyes and carry this peace with you.
