Satnam,
Welcome to this journey into deep restorative sleep.
I invite you to take a few moments to make sure you're really comfortable adjusting your blanket,
Your pillow,
Making sure you're really,
Really comfortable.
And now that you're nice and comfortable,
Softly close your eyes.
Now bringing your awareness to the meeting points,
The connections between your body and the bed below.
Now moving your awareness to the tips of your toes,
The ends of your fingers,
The crown of your head and awareness to everything in between.
Your body's ready for deep restorative sleep.
Now bringing your awareness to your sense of hearing,
Searching for sounds outwith your very room and now searching for sounds in the room around you and now searching for sounds coming from within your own body,
Searching for the sound of your heart beating deep within your chest.
Now searching for the sound of your breath,
The sound of you breathing and now leaving your breath to flow freely.
We begin the rotation of body consciousness.
As I call out parts of your body,
Place your awareness to that body part and repeat that body part mentally,
Remembering there's no physical movement required for this practice.
Now moving your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Upper arm,
Shoulder,
Armpit,
Waist,
Thigh,
Knee,
Heel,
Heel,
Heel,
Heel,
Heel,
Heel,
Calf muscle,
Heel,
The sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now moving your awareness to your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the left hand,
The back of the hand,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Waist,
Thigh,
Calf muscle,
Ankle,
Heel,
The sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now moving your awareness to your right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The whole of the spine.
Now moving your awareness to the crown of your head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Right cheek,
Left cheek,
The bridge of the nose,
Tip of the nose,
Right nostril,
Left nostril,
The full nose,
Upper lip,
Lower lip,
The meeting point of the lips,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The middle of the chest,
Navel,
Abdomen.
Now developing a sense of awareness to the whole of the right leg,
The whole of the left leg,
A sense of awareness of both legs together,
Developing a sense of awareness to the whole of the right arm,
The whole of the left arm,
A sense of awareness of both arms together.
Now developing a sense of awareness to the whole of the back of the body,
The front of the body,
Legs,
Arms,
Head,
Awareness to your whole body resting in stillness.
I now invite you to bring your awareness back to your breath,
As you inhale notice your belly rising,
And as you exhale your belly falls,
Allowing your breath to flow freely,
You are a witness,
Looking inwards,
Watching,
Feeling,
Sensing the ebb and flow of your natural breath.
We'll now begin to count our natural breath backwards from 108,
Inhale belly rises 108,
Exhale belly falls 108,
Inhale belly rises 107,
Exhale belly falls 107,
Counting your natural,
Spontaneous breath backwards from 108.
If you reach zero or lose your way,
Simply return to 108.
