Meditation for Rest: Centering the Disabled, Chronically Ill & Neurodivergent

MP3 with transcript.

"Sometimes, us chronically ill, disabled, or neurodivergent folks know we need to rest, but can't.  Whether our minds are overactive, our nervous systems are heightened,  or we simply don't really want to.  Yet we know we need this rest, and that is who this meditation is for.  Firstly I want to hold space for you in this moment. 

I understand how this feels. It can be frustrating or stressful.  Those feelings, or any other, are completely valid.  Let's just take a moment to validate whatever it is we're feeling, and appreciate how our bodies and minds are trying to show up for us,  even if it's not exactly in the way we want.  Sometimes gentleness can go a long way towards letting ourselves rest. 

To get started, find a comfortable place to rest, whatever that means for you.  Grab any accessories that can bring you comfort, like a pillow under the knees, a blanket, an eye mask, or maybe a stuffed animal. 

Let's start with some breathing with your eyes open.  I recommend deep breaths, but if another type of breath works for you, implement that. 

With your next exhale, close your eyes.  Feel the air leave your lungs,  and your body begin to relax. 

With this, you're already making great strides towards rest.  Even a few cleansing breaths can do so much for the body. 

Your mind might be active right now.  Or your breathing, or your heart, might be quick.  That's okay.  Just take note.  No need to try to change anything. 

Let's take inventory of the body with this scan. If at any point this becomes overwhelming or stress inducing, either pause or stop and return to the breath, or even the sounds around you. 

Starting at the bottom of the body, the toes and the feet. 

Scanning your way up to the ankles.  Calves.  Knees and thighs. 

Moving through your genitals and pelvis. 

Your hips.  Stomach and the lower back. 

Your mid back,  chest,  and up through your shoulders. 

Your fingertips.  Hand.  Wrists.  Up through the elbows and arms. 

Through your neck.  Face. 

Eventually making it all the way to the top of your head. 

Now that you've scanned your body, take a moment.  Are you tense anywhere?  Can you relax those muscles? 

Tension can be found in your jaw,  shoulders,  back, or hips. 

Now on to the breath.  However you're currently breathing, that's okay.  Even if it feels quick or shallow.  Sometimes quick and shallow breaths make you feel like you aren't resting,  but laying or sitting how you are, with your eyes closed, is rest within itself, no matter how the breath feels. 

Focus on where you feel the breath entering and exiting. Maybe your throat,  nose,  chest, or stomach. 

For the next few moments, Focus on the breath.  If that's not comfortable, focus on an area of the body that feels comfortable or calm. If that location needs to change every few moments, that's okay.  If pain or lack of sensation makes focusing on the body uncomfortable,  focus on the mind,  the room around you.

Or comfortable thoughts of your favorite place. 

Remember to focus on the breath, body, or wherever you chose  as your place to focus. 

If you become distracted, that's okay.  Find your focus again. 

I am proud of you for taking this time to rest and replenish your body.  In the next few moments, I'm going to leave you to rest some more, or continue with your day.  You can continue this exercise, or slowly open your eyes and ground yourself in the space around you.  You can do this by checking in with each sense that is accessible to you."