Lie down comfortably,
Adjusting yourself so that you feel comfortable and relaxed.
Become aware of your body.
Become aware of the surface your body is lying upon.
Notice the breath moving in and out of the body.
Move your awareness inward,
Behind your forehead,
Into the space of your mind.
Imagine nothing but space.
Mentally repeat the intention,
I am at peace,
Three times now.
Let's move your mind now around your body.
I'll say a part of your body,
Mentally echo it to yourself,
Mentally repeat it in your mind.
Simultaneously move your attention to that part of your body.
Let your body go into a state of relaxation,
While your mind remains aware of my voice.
Move your awareness to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
The back of the right hand,
Right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right waist,
Right hip,
Right thigh,
Right knee.
Right knee,
Right shin,
Right calf,
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe.
Fifth toe.
Move your mind to the left side,
Your left thumb,
Left second finger,
Third finger,
Fourth finger,
Fifth finger.
The back of the left hand,
Left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left calf,
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your mind to the back of your body,
The right buttock,
The left buttock,
The right shoulder blade,
The left shoulder blade,
The entire spine.
The back of the neck,
Back of the head,
Top of the head,
The forehead,
The right eyebrow,
The left eyebrow.
The center of the eyebrows,
The right eyelid,
The left eyelid,
The right eyeball,
The left eyeball,
The right ear.
The left ear,
The right cheek,
The left cheek,
The bridge of the nose,
The right nostril,
The left nostril.
The tip of the nose,
The upper lip,
The lower lip,
The tongue,
The upper set of teeth,
The lower set of teeth,
The jaw.
The back of the throat,
The front of the neck,
The right collarbone,
The left collarbone,
The upper chest,
The middle chest,
The lower chest.
The belly,
The navel center.
Move your awareness to your right arm.
Become aware of your entire right arm.
Move your awareness to the left arm.
Become aware of the entire left arm.
Move your awareness to both arms.
Become aware of both arms at the same time.
Move your awareness to the right leg,
The entire leg.
To the left leg,
The entire left leg.
Move your awareness to both legs,
Both legs simultaneously.
Move your awareness to your entire body.
Become aware of your entire body.
Become aware of your entire body.
Relax your entire body.
Become aware of your breath moving in and out of your body.
Move your awareness back to the space of your mind.
In the space of your mind,
Mentally repeat the intention,
I am at peace.
Three times in your mind now.
Become aware of your body and the surface your body is upon.
Externalize your mind.
Become aware of the outer environment.
Breathe in comfortably.
Exhale completely.
Open your eyes.
Open your eyes.
