8-Hour Yoga Nidra For Sleep
This simple, sleep-supportive Yoga Nidra practice helps you ease gently into deep, restful sleep and remain supported throughout the night. The practice begins with a brief introduction, with soft music, breath awareness, and gentle breath counting to encourage relaxation and settling. From there, awareness is guided through a continuous, repeated body scan that allows the nervous system to rest while the body drifts naturally into sleep. There is no effort required. You may listen, drift, or fall asleep at any time. The music fades, and the practice continues quietly, supporting up to eight hours of rest. Best experienced while lying comfortably in bed.
Transcript
Welcome!
This yoga nidra is to help you fall asleep comfortably and effortlessly.
You may practice right on your bed making sure that your body feels warm,
Cozy and spacious.
So go ahead and take the next few moments to settle into your space.
Allow your body to feel supported by the surface beneath you.
Know that you have nothing to do here,
Nowhere to go,
Nothing to change,
You are not here to concentrate or to make anything happen.
Simply rest in effortless awareness.
Let yourself drift naturally into peaceful restful sleep.
And now bring your awareness to the natural rhythm of your breath and observe your body breathing.
Notice your inhales and the exhales.
Observe your body breathing.
Now keeping the natural flow of your breath and to ease into a little bit more stillness,
Count your breaths backwards 27 to 1 so you're counting effortlessly on each exhalation.
Every time that you exhale,
Feel your entire body soften into deeper relaxation.
If you lose the count,
Go back to 27 and start over.
Or you might return to the natural flow of the breath or let your count naturally fade away.
No effort.
Count your breaths 27 to 1,
Counting effortlessly on each exhalation.
And now let go of your count.
Continue to observe the natural rhythm of your breath.
And now we are going to practice a body skin rotation of awareness.
For this practice,
All you do is you bring your attention mentally to the area of the body that I mentioned.
So if I say right elbow,
You feel the right elbow or think about the right elbow.
The body will stay still and the mind will go from one part to the next.
No effort to keep up.
No effort to stay awake.
And no effort to fall asleep.
If you stay awake,
Keep rotating your awareness effortlessly and gently around your body.
If you lose me at any point,
Let your awareness come back on its own.
No effort.
And if you fall asleep,
Let yourself sleep.
No effort.
Bring your awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose.
Now feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body.
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Feel the body.
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body.
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose.
Now feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth,
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless.
Resting effortlessly,
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist.
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist.
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose.
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot.
Feel both feet together.
Feel the right arm,
Feel the left arm.
Feel both of your arms together.
Feel the right hand,
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless,
Resting effortlessly.
Feel the body.
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger.
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back,
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together,
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The centre of your chest.
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring your awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The centre of your chest.
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring your awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest.
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together.
Feel the right foot,
Feel the left foot,
Feel both feet together,
Feel the right arm,
Feel the left arm,
Feel both of your arms together.
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of your left hand.
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
Left hip.
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head,
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose,
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip,
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen,
Feel the right leg,
Feel the left leg,
Feel both of your legs together,
Feel the right foot,
Feel the left foot,
Feel both feet together.
Feel the right arm,
Feel the left arm,
Feel both of your arms together,
Feel the right hand,
Feel the left hand,
Feel both of your hands together.
Feel your entire body,
Notice your body resting effortlessly,
Your body is effortless,
Resting effortlessly.
Feel the body,
Bring your awareness to the right hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand.
Back of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip.
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist.
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril.
Left nostril,
The tip of your nose.
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg,
Feel the left leg.
Feel both of your legs together.
Feel the right foot,
Feel the left foot.
Feel both feet together.
Feel the right arm,
Feel the left arm.
Feel both of your arms together.
Feel the right hand,
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless,
Resting effortlessly.
Feel the body.
Bring awareness to the right hand,
Right thumb,
Right index finger.
Right middle finger,
Right ring finger,
Right little finger.
Palm of the right hand,
Back of the right hand.
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of your waist,
Right hip,
Top of your right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the left hand,
Tip of your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger.
Palm of your left hand,
Back of your left hand.
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of your waist,
The left hip,
Top of your left thigh,
Left knee,
Left shin,
Left ankle,
The top of your left foot,
The sole of your left foot,
The heel of your left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Move your awareness to the back of your head,
Back of the neck,
The upper back,
Middle back,
Lower back.
Feel your entire back,
The back of the right leg,
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp,
The forehead,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
Right nostril,
Left nostril,
The tip of your nose.
Feel the inside of your mouth,
The tongue,
Upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth,
Your upper lip,
Bottom lip.
Now feel your throat,
Right side of the chest,
Left side of the chest,
The center of your chest,
Your navel,
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless,
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortlessly resting.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body?
Right or left?
Resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Right elbow.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body?
Right arm.
Right arm.
Right arm.
Right arm.
Right arm.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Right elbow.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body?
What is your body?
Resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body?
Right arm.
Right arm.
Right arm.
Right arm.
Right arm.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
What is your body?
Right or left?
Resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Right elbow.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body.
Notice your body resting effortlessly.
Your body is effortless,
Resting effortlessly.
Your body is effortless,
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Right elbow.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Feel your throat.
Right side of the chest.
Left side of the chest.
The center of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Right little finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the right hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Feel the body.
Feel the body.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your right hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your right hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Upper back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Now what is your body resting effortlessly?
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
Left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Left foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Bring awareness.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
Left heel.
Right hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Now feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Resting effortlessly.
Resting effortlessly.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Feel the body.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Resting effortlessly.
Resting effortlessly.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Resting effortlessly.
Resting effortlessly.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Feel the body.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Now feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Resting effortlessly.
Resting effortlessly.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Feel your entire body.
Notice your body resting effortlessly.
Your body is effortless.
Resting effortlessly.
Feel the body.
Resting effortlessly.
Resting effortlessly.
Bring awareness to the right hand.
Bring awareness to the right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of your waist.
Right hip.
Top of your right thigh.
Right knee.
Right shin.
Right ankle.
The top of your right foot.
The sole of your right foot.
The heel of your right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the left hand.
Move your awareness to the left hand.
Tip of your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of your left hand.
Back of your left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of your waist.
The left hip.
Top of your left thigh.
Left knee.
Left shin.
Left ankle.
The top of your left foot.
The sole of your left foot.
The heel of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness to the back of your head.
Back of the neck.
The upper back.
Middle back.
Lower back.
Feel your entire back.
The back of the right leg.
The back of the left leg.
Move your awareness to the top of the head.
Feel your scalp.
The forehead.
Right eye.
Left eye.
The left eye.
Right ear.
Left ear.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The tip of your nose.
Feel the inside of your mouth.
The tongue.
Upper teeth.
Bottom teeth.
The roof of your mouth.
Feel your entire mouth.
Your upper lip.
Bottom lip.
Now feel your throat.
Right side of the chest.
Left side of the chest.
The centre of your chest.
Your navel.
Lower abdomen.
Feel the right leg.
Feel the left leg.
Feel both of your legs together.
Feel the right foot.
Feel the left foot.
Feel both feet together.
Feel the right arm.
Feel the left arm.
Feel both of your arms together.
Feel the right hand.
Feel the left hand.
Feel both of your hands together.
Thank you for watching.
