This meditation is designed to help bring you back into your body.
Maybe at the end of your day.
Or before sleep.
So come to settle into a comfortable position.
If you have things to do after this meditation,
I would recommend taking it seated.
But if you plan to drift off to sleep.
Maybe coming to lay on your back in your bed.
Using any pillows or blankets to help make yourself more comfortable.
And then gently close down through the eyes.
Bringing your awareness to your breath.
The way the chest rises and falls with each inhale and exhale.
The temperature of the air as it enters and leaves the nostrils.
Or maybe your lips are slightly potted and the breath is entering and exiting through the mouth.
Now bring your attention to any noises inside the room.
Acknowledging their existence without judgment,
Without criticism.
Existing in the same space as them.
Or maybe the room is quiet,
But you're hearing noises coming from other rooms of the house.
Or from outside.
Welcome them.
And now move your focus to your body.
Feel the temperature of the air on your skin.
The weight of any clothing or blankets on your body.
Notice any areas that are holding tension.
Discomfort.
And then notice any areas that feel soft.
Relaxed.
I'll guide you through a full body scan.
You don't need to do anything when I name a body part.
Just bring your attention there.
And if your mind begins to wander,
Gently bring it back to the sound of my voice.
Begin by bringing your awareness to the right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle relaxing.
The shin.
Car.
Me.
The right hip.
Softening.
The whole right leg.
Heavy?
Now moving across to the left big toe.
Second toe.
Third toe 4th toe fifth toe.
The left ankle relaxing.
The shin.
Cough.
Me.
Bye.
The left hip softening.
The whole left leg.
Heavy.
Now gently bring your attention to the pelvis.
Release the pelvic floor.
Moving to the belly.
Noticing the rise and fall with each breath.
The ribs expanding.
Lower back.
Mid-back.
Upper back.
Whole spine lengthening.
The whole torso melting.
Traveling now with your attention to the right side of the chest,
Broadening.
Right shoulder.
Up her arm.
Elbow.
Forearm.
Right wrist.
Back of the hand.
Palm of the hand,
Open.
Right thumb.
Second finger.
Third finger.
4th finger,
5th finger,
The whole right arm loosening.
Now coming over to the left side of the chest,
Broadening.
Left shoulder.
Upper arm.
Elbow forearm.
The left wrist.
Back of the hand,
Palm of the hand,
Open.
Left thumb.
Second finger.
Side finger.
Fourth finger.
Fifth finger.
The whole left arm loosening.
The neck,
Letting go of any holding.
The chin.
The cheeks.
The jaw,
Releasing.
Nose,
Is Eyes.
Soft.
Forehead,
The space between the eyebrows widening.
Crown of the head.
Of the whole body.
Whole body.
Whole body.
If you're still here with us.
Begin deepening the breath.
Bringing your attention to the noises around you.
Coming back into the space that surrounds you.
Bringing some gentle movement to the fingers and toes.
Maybe taking some slow,
Gentle neck rolls.
And when you're ready,
Fluttering the eyes open,
Allowing the light to enter.
We'll take one deep breath in together through the nose.
And then let it all go out through the mouth with a sigh.
Thank you for sharing your practice with me.
Namaste.
