Exactly as you are.
Take three smooth and steady breaths.
Allow the body to move with the breath,
Smooth and steady.
Make any final adjustments you need to make as you start to find a comfortable position lying down.
Be intentional with where you place your hands so that you can assure your comfort.
And then keeping the awareness on the breath,
Just notice that sensation at the nostrils.
Air coming in and air going out.
Air coming in and air going out.
And cast your mind gently through all that you've moved through today.
Maybe starting from the moment that you woke up and then just quickly scanning through those events in the day that you'd like to pinpoint.
You might even find something from your day that made you smile.
You might even find something from your day that you learned about yourself.
And you might even find something that you congratulate yourself on.
Noticing something in this day that you've lived that you're really happy about,
That you achieved something.
And that might be as simple as taking rest when you needed it.
It might be as simple as being polite to a stranger or someone in your day.
And then look back on your day as if it were a dream.
It's not current,
It's not present,
It's being lived.
It is no more.
And now notice the entire body here lying down.
Go ahead and allow the body to feel heavy.
Like it was dissolving into the surface below you.
The whole body getting heavier and heavier.
And as I take you through this guided body scan of relaxation,
Keep the outside body still.
So the framework of the body still.
But allow the mind to be drawn to various places in the body where I'll guide you to.
And we'll begin with our sankalpa,
Which is our intention.
To rest and restore.
You might even repeat it in a first person statement.
I am resting.
I am restoring.
Repeat this phrase three times.
Allow the words to have a subtle impact on the way that the body softens down.
I am resting.
I am restoring.
We'll start our body scan in the left big toe.
The left big toe.
Second toe.
Third toe.
Fourth and fifth.
Notice all five toes on the left foot.
Soul of the left foot.
Back of the left foot.
Left ankle.
Left shin bone.
The calf muscle and the skin of the lower left leg.
Left knee.
Left thigh.
Bone.
Muscles and skin.
Moving now all the way up into the left hip socket.
The left hip socket.
Notice the entire left leg.
From toes to hip socket.
Noticing any subtle sensations here.
And now drift that internal awareness to the right big toe.
The right big toe.
Second toe.
Third toe.
Fourth and fifth.
Notice all five toes on the right foot.
Soul of the foot.
Back of the foot.
Into the right ankle.
The right ankle.
Moving into the lower leg.
Calf muscle.
Shin bone and the skin.
Moving into the right knee.
The thigh.
Bone,
Muscle and skin.
And into the right hip socket.
Notice the entire right leg.
From toes to hip socket.
Any sensations in the right leg.
And then notice both legs together.
Moving into the left hand.
The palm of the hand.
Back of the hand.
Left forearm.
Left upper arm.
And all the way up into the left shoulder.
The whole left arm as one.
Right hand.
Palm of the hand.
Back of the hand.
Moving into the right forearm.
The elbow and the upper arm.
All the way into the right shoulder.
Notice the whole of the right arm.
From fingertips to shoulder head.
Both arms together.
And then notice the torso.
Left side and right side.
Including the rib cage,
The lungs,
The heart,
Left collarbone and right collarbone.
The back of the shoulders.
Into the neck.
And then bring your awareness to the top of the head.
The very top of your body.
Noticing any sensations here in the top of the head.
Left eyebrow and right eyebrow.
The architecture of your nose.
Both nostrils.
Both eyes.
Both cheeks and lips.
Left ear and right ear.
Moving into the throat.
And now sense the entire body.
The entire body as one.
Connected.
Rested.
And being restored.
Allow that body to drift into a state of peace,
Harmony and inner bliss.
Peace,
Harmony and inner bliss.
Allow your mind to float and drift where it needs to go.
And enjoy your nourishing rest.
If you're still with me,
You might take a few deeper breaths.
And find your own way to close this guided meditation.
That might be slowly moving and coming into a state of awareness and awakeness.
Or it might be just allowing yourself to drip and drop into a state of deep rest.
Deep sleep.
Just like a cloud of loving warm energy descending from above you.
That deep sleep energy.
