Find a comfortable position,
Perhaps laying down or seated.
Notice if there's anything you can do to support yourself better throughout our time together in this meditation.
You might use props like a pillow or bolster under your knees or head.
Or you might just pause this meditation until you found the most comfortable position for you.
Start to smooth out your forehead,
Imagining that you could smooth any furrows in your brow.
Allow your jaw to relax,
Your teeth to separate,
And maybe just wiggling your jaw to loosen things up a little bit.
Let your tongue settle gently on the roof of your mouth.
You might even stick out your tongue,
Lick your lips,
Or take a swallow.
Sinking in,
Starting to feel so relaxed.
In this meditation I'll be naming different body parts and your job is to bring attention to those areas that I'm naming.
This could be by just imagining a light is shining on the named body part.
Some might find it resonates to think of energy or warmth or a color being associated with each body part as it's named.
And you'll rotate quite quickly through the different body parts.
There's no need to linger any one place.
And if you drift off at any moment or lose the thread and then come back,
You're welcome to just pick up wherever we're at in the meditation or just drift off to sleep.
To begin,
Bring your attention to your right hand thumb,
Second finger on your right hand,
Third finger,
Fourth finger,
Fifth finger,
Palm of your hand,
Back of your hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The right side of your ribcage,
Right waist,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Your whole right foot from toe to ankle,
Your whole right leg from toe to hip,
Your whole right arm from fingertips to shoulder,
The whole right side of your body from shoulder to toes.
Bring your attention now to your left hand thumb,
Second finger on your left hand,
Third finger,
Fourth finger,
Fifth finger,
Palm of your left hand,
Back of your hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of your ribs,
Left waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Your whole left foot from toe to ankle,
Your whole left leg from toe to hip,
Your whole left arm from fingertips to shoulder,
The whole left side of your body from shoulder to toes.
Bring your attention now to your pelvis,
Heavy and simple like sinking into the floor,
Your right glute,
Left glute,
Lower back,
Mid back,
Upper back,
The whole length of your spine from tailbone to neck,
Back of your neck and head,
Top of your head,
Forehead,
Right ear,
Left ear,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Space between eyebrows,
Right eye,
Left eye,
Right cheek,
Left cheek,
Bridge of your nose,
Tip of your nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth,
Tip of your tongue,
Root of your tongue,
The whole inside of your mouth,
Right side of your jaw,
Left side of your jaw,
Chin,
Base of your throat,
Right collarbone,
Left collarbone,
Heart center,
Solar plexus center,
Navel center,
The whole right side of your body from head to toes,
The whole left side of your body from toes to head,
Front side of your body,
Back side of your body,
Your whole body,
Your whole body,
Your whole body.
Rest now,
Letting go of any focus on voice or breath.
Sink now into rest.
