BEGIN YOUR PRACTICE OF IREST
BY ADJUSTING YOUR BODY
SO THAT YOU FEEL COMPLETELY SUPPORTED
BY THE SURFACE YOU'RE RESTING UPON.
SENSES WIDE OPEN,
WELCOMING SOUNDS, LIGHT,
AND THE SENSATION OF LETTING GO,
AND BEING AT EASE THROUGHOUT YOUR ENTIRE BODY AND MIND.
SCAN YOUR BODY AND RELEASE UNNECESSARY TENSION
IN YOUR JAW, EARS,
EYES, FOREHEAD,
NECK AND THROAT,
SHOULDERS AND ARMS,
TORSO,
LEGS AND FEET.
SENSING YOUR ENTIRE BODY IS A FIELD OF RADIANT SENSATION.
YOUR BODY AND MIND BEGINNING TO FEEL
DEEPLY AT REST AND AT EASE.
EVERYTHING YOU EXPERIENCE, EVERY SENSATION,
EMOTION, THOUGHT, IS A MESSENGER,
AN ALLY.
WELCOME THEM ALL WITH CURIOSITY AND OPENNESS,
BECAUSE EACH IS A GUIDE WHO IS BRINGING YOU HOME
TO A GREATER UNDERSTANDING
AND FEELING OF WELL-BEING AND EASE.
NOW AFFIRM TO YOURSELF, "I AM PRACTICING IREST.
I AM AWARE, ATTENTIVE, AND AT EASE."
EXPERIENCE YOUR HEART'S DEEPEST DESIRE,
WHAT YOU WANT MORE THAN ANYTHING ELSE IN LIFE
THAT GIVES YOU A SENSE OF MEANING AND PURPOSE,
PERHAPS A DESIRE FOR PEACE,
FREEDOM, OR INNER HARMONY,
EXPERIENCING YOUR HEARTFELT DESIRE
AS TRUE IN THIS MOMENT.
FOR INSTANCE, "I AM PEACEFUL AND AT EASE."
OR, "I RESPOND PERFECTLY
TO EACH CIRCUMSTANCE IN MY LIFE."
TAKE A FEW MOMENTS NOW
TO BE WITH YOUR OWN HEARTFELT DESIRE.
AND BRING TO MIND YOUR INTENTION FOR THIS PRACTICE,
TO REST, RELAX,
TO BE AT EASE,
OR TO INQUIRE INTO A PARTICULAR SENSATION,
EMOTION, OR BELIEF.
WHATEVER YOUR INTENTION, FULLY WELCOME AND AFFIRM IT
WITH YOUR ENTIRE BODY AND MIND.
BRING ATTENTION TO YOUR INNER RESOURCE,
A FELT SENSE OF WELL-BEING IN YOUR BODY,
AND THE FEELING OF BEING SECURE,
CALM, AND AT EASE.
IF HELPFUL, IMAGINE AN EXPERIENCE
THAT SUPPORTS YOU IN FEELING THIS SENSE
OF WELL-BEING AND EASE.
AFFIRMING THAT YOU CAN ACCESS YOUR INNER RESOURCE
WHENEVER YOU FEEL THE NEED TO TAKE THE TIME OUT TO REST,
RESTORE, AND FEEL TOTALLY SECURE
AND AT EASE.
NOW LET GO INTO SENSATIONS IN YOUR JAW,
MOUTH,
EARS,
EYES,
FOREHEAD.
SENSATIONS OF THE SCALP,
BACK OF THE NECK,
INSIDE THE THROAT,
SHOULDERS,
ARMS.
SENSATION OF YOUR HANDS.
SENSATION OF YOUR TORSO,
INSIDE AND OUTSIDE,
PELVIS,
HIPS,
LEGS,
AND FEET.
YOUR ENTIRE BODY, INSIDE AND OUTSIDE,
A FIELD OF RADIANT SENSATION.
SENSE THE BODY BREATHING ITSELF,
RELEASING TENSION THROUGHOUT THE ENTIRE BODY
WITH EACH EXHALATION.
YOUR ABDOMEN LETTING GO WITH EACH EXHALATION.
FEELINGS OF EASE AND WELL-BEING
THROUGHOUT THE BODY.
EXPERIENCING EVERYTHING COMING AND GOING, JUST AS IT IS.
YOU'RE SELF-AWARE AND AT EASE.
YOUR SELF IS UNCHANGING AWARENESS
IN WHICH ALL OF THESE EXPERIENCES
ARE UNFOLDING.
WITHOUT JUDGING,
WITHOUT TRYING TO FIX OR CHANGE ANYTHING,
NOTE AND WELCOME FEELINGS, EMOTIONS, AND THOUGHTS
THAT ARE COMING AND GOING IN YOUR BODY AND MIND,
WELCOMING YOUR EXPERIENCE JUST AS IT IS,
HOWEVER IT IS.
SENSING YOURSELF AS A SPACIOUS OPENNESS.
LETTING GO EVEN MORE DEEPLY
INTO FEELINGS OF EASE AND WELL-BEING.
SENSATIONS OF JOY AND WELL-BEING
EMANATING FROM YOUR HEART,
SPREADING THROUGHOUT YOUR ENTIRE BODY...
INTO THE SPACE AROUND YOU.
WITH EVERY EXHALATION,
WITH EVERY INHALATION,
SENSATIONS OF JOY AND WELL-BEING
RADIATING THROUGHOUT YOUR BODY.
YOUR BODY AND MIND AT EASE,
RELAXED AND AT PEACE.
FEEL YOURSELF AWARE AND AT EASE,
A SPACIOUS AWARENESS,
EVERYWHERE AND NOWHERE SPECIFIC,
AND EVERYTHING JUST AS IT IS.
THE WORLD UNFOLDING WITHIN AND AROUND YOU,
WELCOMING THE TRUTH THAT, IN EVERY MOMENT,
YOU ALWAYS KNOW THE PERFECT RESPONSE
TO EACH CIRCUMSTANCE OF YOUR LIFE.
AWARE, AWAKE,
AND AT EASE.