Hey there,
Let's take a little bit of rest together.
You may wish to get into any comfortable position that's available to you,
Perhaps seated on the ground,
Maybe laying on the floor or in a bed.
One of my favorite resting poses is to be on your back with your feet about hip width apart,
Your knees bent,
And then your knees splay towards each other and rest against each other.
So essentially on your back with your knees bent slightly,
Feet flat on the floor,
And then you just drop the knees together.
And then taking hand on your heart,
One on the belly,
Wherever you are.
And just start to take a few deeper breaths as you connect in to your body.
Just noticing warmth where your hands connect with your body.
Begin to notice all the places where your body connects with the earth beneath you.
This is a very supportive posture for our body.
It's called constructive resting pose.
Good stuff happens here.
Taking awareness to the soles of the feet,
The right big toe,
Second toe,
Third toe,
Fourth and fifth.
The bow mount of your right foot and the arch,
The heel of your right foot,
Your entire foot all together on your right leg.
All we're doing is just bringing awareness to this area.
You might feel certain sensations in these places as we go,
But it's not necessary for it to still work some magic in you.
So continuing up our right ankle,
Right shin and calf,
Right knee,
Right upper thigh,
Right hip and glutes.
Bring awareness to the bowl of your pelvis.
If you have no idea what the heck that means,
It's just kind of the space of holding in between your hips.
Just begin to sense the stability of this area.
And then going down the left leg all the way to your left foot,
Bringing awareness to the bottom of your foot.
The big toe on your left foot,
Second toe,
Third toe,
Fourth toe and fifth.
Bringing awareness to the bow mount,
The front part that lands flat on the earth behind your toes on your foot,
Your arch,
Your heel.
Bringing awareness eventually to the entirety of your left foot and toes,
Left ankle,
Left shin and calf,
Left knee,
Left upper thigh,
Left hip,
Left glute.
Bring awareness to your right shoulder and your left shoulder,
Right upper arm,
Elbow,
Lower arm,
Right wrist,
Left thumb,
Left pointer finger,
Left middle finger,
Left ring finger,
Left pinky.
Going back up,
Your wrist and forearm,
Elbow,
Upper arm and shoulder.
Now going down the other side,
Shoulder that you haven't done yet.
I totally screwed up which side I'm doing here guys.
So your left,
Right upper arm perhaps,
That might be it.
Or it's your left.
Go with it.
Elbow,
Your forearm,
Wrist,
Thumb,
Pointer finger,
Middle finger,
Ring finger and pinky.
The entirety of your left hand and then coming back up,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulders.
Bring awareness to the crown of your head and your scalp.
And see if as we're naming each of these areas that you can invite a sense of greater ease.
Perhaps a lessening of holding and tension in these areas.
Begin to feel any tension in your scalp melting away.
That melting,
Relaxing sensation comes down over your forehead,
Your eyebrows,
Perhaps even imagining it's like a warm honeyish type liquid or maybe an energy,
A light.
Just inviting that soothing calm to your face,
Both your eye sockets and your temples.
Under your left eye and your right,
Your nose,
Tip of the nose,
Right nostril and left.
In between your lips and nose.
Right cheek,
Left cheek.
Right jaw and left.
Bring awareness to the inside of your mouth,
The roof of your mouth,
Your teeth.
See if you can ease any clenching or tensing that perhaps is sensed here and just remind yourself that now is the time to just be still.
And that will be over soon and you can go along to whatever comes next but just see if you can for now turn everything off.
Just be here.
Finding rest and ease.
Starting to mind your right ear and your left,
The entirety of your face,
The tip of your tongue.
Feeling an easing sensation coming down from the base of your skull to your neck and eventually melting down upper shoulders and shoulder blades,
The front of the chest.
Imagine a warming,
Soothing sensation.
Perhaps it's like a honeyish type liquid,
Glowing light.
Whatever you come up with is just right and go with it.
You're continuing to wash down tension,
Releasing,
Finding ease in your shoulders,
Feeling a heaviness in your arms and hands.
And tracing down your back,
Upper back,
Mid back,
Low back.
Your sacrum right before your hips.
Bring to mind your belly,
Your heart center.
Back down,
Finding ease in the low belly,
The pelvic floor,
Pelvic area.
And then tracing back up from the base of the spine,
Imagining the light energy going all the way up the spine.
Taking its time and stopping along the way wherever energetic clearing needs to happen.
Really tracing that through your neck all the way up.
Imagine like it comes out the crown of your head and there's energy just holding you just above your head.
Giving you breathing room but also containment in this moment,
In this space and time.
Imagine to become aware of the observer self.
There is someone here behind these eyes who's observing all that you've been guided through.
Who am I?
I am.
I am.
I am.
You are welcome to stay and rest here for as long as you would like or perhaps gently fall asleep.
Use this before a nap or bedtime.
Otherwise if you're ready to be guided out,
Gently wiggling fingers and toes.
Holding our head and neck around,
Maybe opening and closing the jaw.
Eventually if they were closed,
Open your eyes,
Begin to look around.
Notice something that you can see.
And then something else,
Maybe a different color or texture that you can see.
And something you can touch within your reach.
Perhaps there's sounds either in the room you're in or outside.
Any taste.
Perhaps a thirst for some water after this.
And then finding gentleness and ease.
Just thanking yourself for taking this moment to settle in,
To get in your body and to take rest even when we want to just go,
Go,
Go.
You did it.
You made it to the end of this meditation.
You are a rock star.
So go ahead and kill it.
You're the best.
Love you.
Namaste.
