Speaker 1This meditation is in three parts. Welcome, I'm Lauren. Before we start, dress in comfortable clothing, decide where you are going to meditate. This could be seated or perhaps you would prefer to lie down. It's your choice. This practice is for you. Right now, nothing else matters. Prepare yourself for this practice and we will begin. Sit down. Or lie down. Comfortably. And we will begin. Part one. Body scan relaxation. Welcome. I'm so glad you've chosen to join me this evening. As we settle in, remember that you are safe, you are supported, and you are allowed to rest. This is your time for you. Also, be mindful that the meditation you have in this moment is the meditation you have. And that's okay. Move with this process organically and allow it to evolve. Let's begin by closing your eyes. Take a slow, deep breath in through your nose and slowly exhale through your mouth. The way you breathe here doesn't matter. Breathe in a way which suits you. Adjust these words, this sentiment, these instructions to suit you and how you are right now. If you would prefer to breathe through your mouth, do so. If you would prefer to hold the breath for a moment, do so. Allow yourself to breathe with a focus upon the gift of breath. Inhale deeply. If you choose to do so, hold for a moment and exhale. Hold for a moment. Breathe in. Hold for a moment. Breathe out. Breathe in. Hold for a moment. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Settle in. Notice where you are and allow your physicality, allow your mindful self, your physical self to come into this space. Relax, release your body and breathe. Now allow your body to begin to release. To sink deeper and deeper into the surface beneath you. Whether that surface is seated or possibly in your bed. Sink. think, relax, release. Allowing for the journey of this meditation. Sometimes it may take longer to relax. Sometimes not so. It's okay and you're doing okay. Let's start this body scan starting at the top of your head, the crown of your head. Soften your forehead. Relax, release the brows. Breathe in slowly. Soften the face, the area around each eye. Breathe in slowly. Breathe in slowly.
Speaker 2Breathe in slowly. relax release your eyelids release your eyelids H I allow your eyes to fall back
Speaker 1in your head feel that sense of letting go relax release your jaw soften your jaw the various parts of your jaw your jaw towards your ears the area of your jaw under your mouth think about your jaw from ears to chin think about your jaw from ear to ear relax release be mindful that meditating is not a race it's not a competition it's about being where you are right now and being okay with where you are now it's about starting where you are now in this blessed present moment relax your eyebrows forehead unfurrow your brow heavy eyes jaw unclenched tongue resting resting back of the neck back of the neck back of the neck back of the neck Back of the head.
Speaker 2Soften, relax, release.
Speaker 1Shoulders melting. Melting, melting. Each shoulder, front of each shoulder, middle of each shoulder. Back. of each shoulder. Remember wherever you are in life it's okay. This moment is for you. This moment is for you to be present and to take care of yourself mindfully and physically. Shut the door to the outside world mindfully and focus focus on you. Let this relaxation spread reach across your arms each arm into your hands down to fingertips on each hand first finger, second, third, fourth, fifth finger. Breathe slowly yet at the same time accepting your pattern of breath. There is no right way to breathe. It is about you aligning with the breath. Becoming the breath. Becoming mindful. Soften your belly the area around your navel. Allow your belly to move slightly as you breathe. Allow this softness to travel, travel, travel into your hips. Around your hips, upper legs, thighs, knees. Allow yourself to let go of the area around each knee. The back of each knee. Behind each upper leg, the area around the hamstrings. Down to your lower legs, your shins, your calves. The back of the lower leg, your ankles, your toes.
Speaker 3all around each ankle, soles of your feet, toes on each foot, on each foot, first toe, second toe, third toe, fourth and fifth toe.
Speaker 1Sit in your physical self. Allow your mind to rest by focusing on your physical self. Jaw, eyes. Chest, belly. Back, lower back, middle back, upper back. If your mind wanders, if your mind dances about, that's okay. That's okay. That's okay. That's okay. That's okay. Allow it to do so. Gently return to the breath. Be the noticer of your breath rather than the judge of the breath. Just breathe. Allow your breath to be what it is. There is often a message held in each breath. Listen. Listen to the message in each breath. There is a message of tolerance. A message of acceptance. A message of compassion. A message of love. A message of letting go. In each breath, these, these are gentle messages. Listen. Listen. Listen. Breathe. Let yourself be here. Perhaps say to yourself, I let myself be here in this moment. I let myself be present in this moment. I let myself be compassionate of myself and others in this moment. moment. I go easily. I move gently with myself. I move gently. Breathe right now. Right now, in this moment, you are doing exactly what you need. You need to rest. You have chosen to rest. Your choice is is to rest. Now imagine that you're walking. You're walking in a beautiful garden and you walk rhythmically and as you walk and as you walk you relax your body. You release your body. So see yourself. Imagine yourself walking. You are walking step-by-step. There is rhythm in your arms and rhythm in your legs. And you are walking in this beautiful garden. As you walk, you relax, you release hands and feet. You walk with some muscular engagement. Yet you also release. You also relax. As you walk forward, you notice you leave the past behind. With each step forward, you let go of the past. forward, you let go of past moments. With each step forward, you release any regret, any remorse, any sense of needing to look back. You step forward and you see forward. You look forward. You watch forward. And your body releases. Your shoulders release. Your neck lengthens. Your spine lengthens. Your gaze is soft. Your head is soft.
Speaker 3You walk through this beautiful, beautiful garden.
Speaker 1Leaving the past behind. Now you come to an open area. It is warm. It is sunny. It is a warm day. And you lie down on the grass. And you relax. You slow down. You look up at the sky. And you watch clouds move past. You count the clouds. And you look up at the sky. And you look up at the sun. And you look up at the stars. jaw from ear to ear. Relax, release. Be mindful that meditating is not a race. It's not a competition. It's about being where you are right now and being okay with where you are now. It's about starting where you are now in this blessed present moment. Relax your eyebrows, forehead, unfurrow your brow, heavy eyes, jaw unclenched. Tongue resting, resting. Back of the neck, back of the head. Shoulders melting, melting, melting. Each shoulder, front of each shoulder. middle of each shoulder, back, back of each shoulder. Wherever you are in life, it's okay. Shut the door to the outside world mindfully and focus, focus on you. Let this relaxation spread, reach across your arms, each arm. Into your hands, down to fingertips. On each hand, first finger, second, third, fourth, fifth finger. Breathe slowly, yet at the same time, accepting your pattern of breath. Becoming the breath. Becoming mindful. Becoming mindful. Soften your belly. Becoming mindful. Becoming mindful. The area around your navel. Allow this softness to travel, travel into your hips. Around your hips. Around your hips. Upper legs, thighs. Lower legs, naes. Lower legs, naes. Lower legs, naes. Lower legs, naes. Allow yourself to let go of the area around each knee, the back of each knee. The back of the lower leg, your ankles, all around each ankle. Soles of your feet.
Speaker 3Toes on each foot. On each foot, first toe. Second toe. Third toe.
Speaker 1Fourth. And fifth toe. Allow your mind to rest. By focusing on your feet. Let go of your shoulders. By focusing on your physical self. Let go of your feet. Let go of your knees. Let go of your toes. eyes, jaw, jaw, eyes,
Speaker 3chest, belly, back,
Speaker 1lower back, middle back, upper back, lower back, lower back, If your mind wanders, if your mind dances about, that's okay. Allow it to do so. Breathe slowly, yet at the same time accepting your pattern of breath. Becoming the breath. Become mindful. Becoming mindful. Part 2 Guided Visualization for Relaxation. Part 3 Guided Visualization for Relaxation. Part 4 Guided Visualization for Relaxation. Part 5 Guided Visualization for Relaxation. Part 6 Guided Visualization for Relaxation. Part 7 Guided Visualization for Relaxation. Part 8 Guided Visualization for Relaxation. Part 9 Guided Visualization for Relaxation. Part 10 Guided Visualization for Relaxation. Part 11 Guided Visualization for Relaxation. Part 12 Guided Visualization for Relaxation. Part 13 Guided Visualization for Relaxation. Part 14 Guided Visualization for Relaxation. Part 15 Guided Visualization for Relaxation. Part 16 Guided Visualization for Relaxation. Part 17 Guided Visualization for Relaxation. Part 18 Guided Visualization for Relaxation. Part 19 Guided Visualization for Relaxation. Part 20 Guided Visualization for Relaxation. Part 21 Guided Visualization for Relaxation. Part 22 Guided Visualization for Relaxation. Part 23 Guided Visualization for Relaxation. Part 24 Guided Visualization for Relaxation. Part 25 Guided Visualization for Relaxation. Part 26 Guided Visualization for Relaxation. Part 27 Guided Visualization for Relaxation. Part 28 Guided Visualization for Relaxation. Part 29 Guided Visualization for Relaxation. Part 30 Guided Visualization for Relaxation. Part 31 Guided Visualization for Relaxation. Part 32 Guided Visualization for Relaxation. Part 33 Guided Visualization for Relaxation. Part 34 Guided Visualization for Relaxation. Part 35 Guided Visualization for Relaxation. Part 36 Guided Visualization for Relaxation. Part 37 Guided Visualization for Relaxation. Part 38 Guided Visualization for Relaxation. Part 39 Guided Visualization for Relaxation. Part 40 Guided Visualization for Relaxation. Part 41 Guided Visualization for Relaxation. Part 42 Guided Visualization for Relaxation. Part 43 Guided Visualization for Relaxation. Part 44 Guided Visualization for Relaxation. Part 45 Guided Visualization for Relaxation. Part 46 Guided Visualization for Relaxation. Part 47 Guided Visualization for Relaxation. Part 48 Guided Visualization for Relaxation. Part 49 Guided Visualization for Relaxation. Part 50 Guided Visualization for Relaxation. Part 51 Guided Visualization for Relaxation. Part 52 Guided Visualization for Relaxation. Part 53 Guided Visualization for Relaxation. Part 54 Guided Visualization for Relaxation. Part 55 Guided Visualization for Relaxation. Part 56 Guided Visualization for Relaxation. Part 57 Guided Visualization for Relaxation. Part 58 Guided Visualization for Relaxation. Part 59 Guided Visualization for Relaxation. Part 60 Guided Visualization for Relaxation. Part 61 Guided Visualization for Relaxation. Part 62 Guided Visualization for Relaxation. Part 63 Guided Visualization for Relaxation. Part 64 Guided Visualization for Relaxation. Part 65 Guided Visualization for Relaxation. Part 66 Guided Visualization for Relaxation. Part 67 Guided Visualization for Relaxation. Part 68 Guided Visualization for Relaxation. Part 69 Guided Visualization for Relaxation. Part 70 Guided Visualization for Relaxation. Part 71 Guided Visualization for Relaxation. Part 72 Guided Visualization for Relaxation. Part 73 Guided Visualization for Relaxation. Part 74 Guided Visualization for Relaxation. Part 75 Guided Visualization for Relaxation. Part 76 Guided Visualization for Relaxation. Part 77 Guided Visualization for Relaxation. Part 78 Guided Visualization for Relaxation. Part 79 Guided Visualization for Relaxation. Part 80 Guided Visualization for Relaxation. to rest. As you breathe, the light fills you with calm and comfort. As you exhale, as you breathe out, you drift away. You drift away in a sense, in an ambience of calm. Breathe in comfort, breathe out, allow the past to drift, to drift away. Now, imagine a gentle stream nearby. Its water is flowing softly. Listen. Listen to the sound of water. Flowing. Flowing softly. You can hear bubbling, flowing. The sound of water harmonizes with your breath. Notice how the sound of water harmonizes with your breath. is the sound of water. Feel the rhythm of water as it soothes your mind. Synchronizing with your breath. Harmonizing with your heartbeat. Now imagine a field of flowers. Beautiful flowers. Everywhere flowers. See the flowers. Watch the flowers. A field of flowers. Each petal is different. You notice the difference. Each petal becomes vibrant, alive, majestic, beautiful. Each flower sways gently in the breeze. And you seat yourself down by the fireplace. You feel toasty warm. Picture now a tranquil forest. A green, lush forest. Where sunlight filters through the trees. Creating dancing shadows on the ground. Speckled shadows that dance and jump and appear to be alive. You enjoy watching. You imagine yourself standing in the forest, looking around you. You are safe. You are secure. You feel grounded in this moment. Look around you. With every breath, feel the energy of the forest surrounding you. Embracing you. Holding you. Revitalizing your spirit. Now, imagine a soft cloud drifting in the sky. See the soft, fluffy cloud drifting in the sky. Now, imagine a soft, fluffy cloud drifting in the sky. Imagine. Look at how soft this cloud appears to be. Watch the changes in the clouds shape. See the contrast between the color of the cloud and the blue, blue sky. Feel the moment. Notice the moment. You are transfixed by the changing cloud. You allow yourself to be cradled by this soft, comforting moment. You feel paceful. You feel paceful. Continue. Continue now to imagine and re-imagine this imagery, these visualizations, the floating cloud, the green lush forest.
Speaker 4You feel tranquil. You feel at pace. Every breath inhales nature.
Speaker 1Every exhale lets go. Allow your mind to move between these visualizations. Allow yourself to rest. Nature, warm light, comfortable breath,
Speaker 5the night sky, a river flowing through the sky, a river flowing through the sky,
Speaker 1water flowing, a stream, a river flowing through the sky, a field of flowers, a field of flowers, a field of flowers,
Speaker 6a field of flowers, petals vibrant, petals vibrant,
Speaker 1stems swaying, leaves moving, leaves moving, the breeze,
Speaker 7the gentle breeze, the gentle breeze, the gentle breeze, the gentle breeze, you feel peace and joy.
Speaker 1you feel peace and joy. A serene beach, the sound of waves gently lapping, lapping at the shore, calm washes over you, with each lap, with each wave, a setting sun on the horizon, painting the sky in hues of orange and pink and purple. You let the warmth of the sun fill you, complete you, melt away, melt away any attachment, any tension. You let the warmth of the sun fill you, complete you, melt away any attachment, any tension. You let the warmth of the sun fill you, complete you, melt away any tension. Any unwelcome memories, a cozy cabin in the woods, a gentle fire crackling, a comfortable chair. A peaceful, tranquil forest, sunlight filtering through, dancing shadows, dancing shadows
Speaker 8on the ground.
Speaker 9A soft cloud, a soft cloud drifting, drifting across the sky. Softness and pace, a soft cloud drifting, drifting across the sky.
Speaker 1A soft cloud drifting, drifting across the sky.
Speaker 7Softness and pace.
Speaker 8Softness and pace. softness and peace.
Speaker 1Allow your mind to travel, to move between these visualizations. Each visualization holds a key to your healing, to your peace. Allow this key to unlock your mind. Open yourself up to healing.
Speaker 4Allow deep, deep rest.
Speaker 1Continue to move more slowly and more slowly between the images, between these visualizations.
Speaker 10Visualizations. Slowly. Slowly.
Speaker 1Slowly. Nature. Warm light.
Speaker 5Comfortable breath. The night sky.
Speaker 1Water flowing a stream. A field of flowers.
Speaker 6Petals vibrant. Flowers in full bloom.
Speaker 1Stems swaying. Stems swaying. Leaves moving. Leaves moving. Leaves moving. The breeze.
Speaker 7The breeze. The gentle breeze. The gentle breeze. The gentle breeze.
Speaker 1A serene beach. A serene beach. A serene beach. A serene beach. The sound of waves gently lapping. Sorry. Part 3. 4. Embracing peaceful reflections, calming affirmations. 5. There will be longer pauses in this section. 6. You can repeat these reflections. 7. Within your mind, silently or simply listen. 8. It's your choice. 9. I embrace the stillness of the night.
Speaker 1110. I welcome the warmth of rest.
Speaker 111. My body is relaxed and at ease. 12. My mind is clear and serene. 13. I release the day with gratitude and compassion. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46. 47. 48. 49. 50. 51. 51. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 61. 62. 62. 63. 63. 64. 65. 66. 66. 67. 68. 68. 68. 69. 69. 67. 68. 69. 69. 69. 70. 70. 71. 71. 71. 71. 72. 73. 73. 74. 74. 75. 75. 76. 76. 77. 77. 77. 78. 78. 79. I let go of my feelings to the night. 79. 80. I am thankful for this moment of quiet. I drift into a deep and restful sleep. My breath is silent. It is soft and rhythmic. I am gently, gently floating deeper and deeper and deeper and deeper.
Speaker 4I am okay.
Speaker 1I am okay as I am in this moment.
Speaker 12I begin now.
Speaker 1I rest. I deserve rest. I embrace rest.
Speaker 8I rest now. I. Rest now.
Speaker 1I release the day with gratitude. And compassion. Calmness surrounds me as I breathe. I am in harmony with everything around me. I trust in the journey of rest. I trust in the journey of peace. I trust in the journey of sleep. I deserve to nourish my soul. I am filled with peace. Thank you. I surrender my thoughts to the night.
Speaker 13I drift into a deep, I drift into a deep, peaceful, and restful sleep. peaceful, and restful sleep.
Speaker 1My breath is soft and rhythmic. I am okay I am okay as I am in this moment
Speaker 12I begin now
Speaker 1I rest I deserve rest I embrace rest
Speaker 8I rest now I rest now I rest now
Speaker 1I embrace the stillness of the night I welcome the warmth of rest my body is relaxed and at ease my mind is clear and serene I release the day with gratitude and compassion calmness surrounds me as I breathe I am in harmony with everything around me I am in harmony with everything around me I am in harmony with everything around me
Speaker 11of rest. I am okay.
Speaker 4I am okay. I am okay.
Speaker 12I begin now. I am okay.
Speaker 1I rest. I deserve now. I rest. I embrace rest.
Speaker 8I rest now. I rest now. I rest now. I rest now.
Speaker 1I'm in harmony with the world around me. I'm in harmony with everything around me. gently floating. Deeper and deeper and deeper and deeper.
Speaker 14I am okay.
Speaker 12I begin now.
Speaker 1I rest, I deserve rest, I embrace rest.
Speaker 8I rest now, I rest now.
Speaker 1Thank you for watching! I trust in the journey of rest I trust in the journey of sleep I deserve to nourish my soul I am filled with pace I surrender my thoughts to the night I let go of my feelings to the night I am thankful for this moment I am thankful for this moment I am thankful for this moment of quiet I drift into a deep and restful sleep I drift into a deep and restful sleep My breath is soft and rhythmic I am gently, gently floating deeper and deeper and deeper and deeper
Speaker 4deeper. I am okay.
Speaker 12I begin now.
Speaker 1I rest. I deserve rest. I embrace rest. I embrace rest.
Speaker 8I rest now. I rest now. I rest now. I rest now. I rest now.
Speaker 4I am okay. I am okay.
Speaker 1I begin now. I rest. I deserve rest. I embrace rest.
Speaker 8I rest now. I rest now.
Speaker 1gently floating deeper and deeper and deeper and deeper I am okay I am okay as I am in this moment
Speaker 12you I begin now
Speaker 1I rest I deserve rest I embrace rest I rest I deserve rest I embrace rest
Speaker 15I rest now. I rest now.
Speaker 1I trust in the journey. I am thankful for this moment.
Speaker 12I begin now
Speaker 1I rest I deserve rest I embrace rest
Speaker 8I rest now I rest now
Speaker 1I embrace the stillness of the night I embrace the stillness of the night I welcome the warmth I welcome the warmth I welcome the warmth of rest of rest my body is relaxed and at ease my body is relaxed and at ease my body is relaxed and at ease and serene i release the day with gratitude and i release the day with gratitude and i release the day with gratitude and compassion i release the day with gratitude and compassion © transcript Emily Beynon I trust in the journey of rest. I am thankful. I am thankful. For this moment of quiet. I am gently, gently floating deeper and deeper and deeper. Deeper. And deeper.
Speaker 14Deeper. I am okay. I am okay.
Speaker 1I am okay. As I am in this moment.
Speaker 12I begin now.
Speaker 1I embrace the stillness of the night, I welcome the warmth of rest. I'm filled with peace.
Speaker 8I rest now. I rest now.
Speaker 1I am filled with joy. I'm gently gently floating deeper and deeper and deeper and deeper. I am okay, I am okay as I am in this moment. I embrace rest. I am gently, gently floating deeper and deeper and deeper and deeper and deeper. I am okay. I am okay.
Speaker 12I begin now. I begin now. I begin now.
Speaker 1with everything around me I trust in the journey of rest I trust in the journey of sleep I deserve to nourish my soul I am filled with pace I surrender my thoughts to the night I let go of my feelings to the night I am thankful for this moment of quiet I drift into a deep and restful sleep my breath is soft and rhythmic I am gently, gently floating deeper and deeper and deeper and deeper I am okay
Speaker 8I am okay as I am in this moment
Speaker 12I begin now
Speaker 1I rest I deserve rest I embrace rest
Speaker 8I rest now I rest now
Speaker 1I am okay I am okay as I am in this
Speaker 12moment I begin now
Speaker 1I rest I deserve rest I embrace rest
Speaker 8I rest now. I rest now. I rest now. I rest now. I rest now.
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