Transcript

Permission to rest

28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to this meditationfor giving yourself permission to rest
00:12
in this meditation.
00:13
You'll have a wonderful opportunityto sink into relaxation and rest your
00:18
body and mind.
00:23
Start to find a comfortableposition for your body,
00:26
perhaps lying down onyour back or sitting up,
00:32
resting your hands whereverfeels natural for you.
00:38
Closing down your eyes ifyou'd like to or just keeping a
00:42
soft slightly downward gaze.
00:50
Take a few moments to easeyourself into stillness,
00:55
making any last movements you might need.
01:04
Just noticing your bodysoftening and becoming more
01:08
still.
01:40
Let your attention drift to your breath.
01:46
Noticing each inhale
01:50
and each exhale,
01:57
allowing your breathing patternto keep its natural rhythm,
02:02
not needing to change anything.
02:06
Just noticing
02:29
you might feel yourchest rising and falling,
02:38
your diaphragm expanding and deflating.
02:49
You might notice the slight coolnessof the air as it enters your nostrils.
03:01
Just observing these subtleexperiences unfolding as you breathe.
04:05
Your mind might wander at times,and that's perfectly okay.
04:09
The aim of this meditation is notto remain focused the whole time,
04:15
but instead to rest, and that'sexactly what you are doing.
05:31
Rest is not somethingthat you have to earn.
05:35
It's something you already deserve.
05:38
Your body and mind, weredesigned to need rest.
05:44
In this moment,
05:46
you are giving yourself exactlywhat you need so that later
05:51
you can feel refreshedand more clear-minded.
05:57
Right now, you are doingeverything you need to do,
06:03
giving yourself permission to switchoff from the pressures of the outside
06:07
world,
06:10
permission to rest from thedemands you place on yourself.
06:16
Permission to rest from exercise,
06:19
work doing, performing,
06:24
pleasing,
06:29
knowing that this time of restis just as important as anything
06:33
else, and you're doing it so well.
08:22
Moving your attention back to your breath.
08:29
Observing each inhale
08:33
and exhale
08:40
for your next inhale. Breathedeeply into your diaphragm.
08:46
Hold for a moment and exhale with a smooth
08:51
deep sigh.
08:57
Breathing in again, just like that
09:02
hold and as you exhale,
09:06
release any tension you mightbe holding in your body.
09:12
Let any muscles un unclench.
09:15
Let your body sink further into rest.
09:22
Continue breathingdeeply in your own time.
09:28
With each exhale, allowing yourbody to relax a little more,
09:35
perhaps feeling a sense ofheaviness or a sensation of
09:39
melting as your muscles let go.
12:09
You are welcome to let your breathreturn to its natural rhythm. Now,
12:16
giving yourself just a few moreminutes to savor this time of rest,
12:22
you can let your mind dowhatever it wants to do.
12:28
Not needing to focus onanything in particular,
12:34
just giving your mind and bodypermission to rest in whichever
12:38
ways. Feel best for you right now.
15:35
Gently bring your attentionback to the present moment,
15:42
noticing your body resting.
16:20
If you have more time to rest,
16:23
you are welcome to stayhere as long as you need.
16:29
Otherwise,
16:29
just starting to make some gentlemovements with your fingers and your toes,
16:41
perhaps slowly turning yourhead from side to side.
16:53
When you feel ready,
16:54
you can take a big stretch just likeyou're waking up in the morning.
17:06
If your eyes are closed, you'rewelcome to slowly blink them open.
17:17
Well done for giving yourselftime to rest, time to recharge.
17:23
Feel free to return to thismeditation whenever you need it.
17:28
Knowing that taking sometime to rest is so important.
17:33
I hope you have a wonderful day.