Find your way into a comfortable lying position.
Allow your arms to rest away from your body.
Palms facing upward if that feels comfortable.
Let your feet fall open naturally.
Close your eyes.
And allow the outside world to fade away.
Take a slow,
Full breath in.
And an even slower,
Longer breath out.
Again,
Breathing in softness.
Breathing out any effort.
Set a simple intention for this practice.
Maybe something like,
I allow myself to rest.
Or I am at peace.
Let your intention settle gently in your heart.
Now we begin our journey through the body.
Moving awareness slowly.
Patiently.
Lovingly.
A whole rotation of consciousness.
Bring your awareness to your right hand.
Feel your right thumb.
Your second finger.
3rd finger 4th finger.
Fifth finger.
Feel the palm of your right hand.
The back of the hand.
Your wrist.
Your forearm.
Your elbow your upper arm.
Your right shoulder.
Down to the right side of your chest.
Your weight.
Your hip.
Feel your right thigh.
Your knee.
Your calf.
Your ankle.
The heel of your right foot.
The soul.
The top of the foot.
Your big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now gently move your awareness to your left hand.
Feel your left thumb.
Second finger.
Third finger.
Fourth finger.
Feel the palm of your left hand.
The back of the hand.
Your wrist.
Your forearm.
Your elbow.
Your upper arm.
Your left shoulder.
Down to the left side of your chest.
Your waist.
Your hip.
Feel your left thigh.
Your knee.
Your calf.
Your ankle.
The heel of your left foot.
The soul.
The top of the foot.
Your big toe.
Second toe.
Third toe.
Fourth doe.
Ciao.
Now bring awareness to the back of your body.
Feel the back of your head.
The back of your neck your upper back.
Middle back.
Lower back.
Your hips resting heavy.
Feel both legs.
Both arms.
Your whole spine.
Your whole back body.
Soft.
Still.
And support it.
Now bring your awareness to the front of the body.
Feel your forehead.
Your eyes.
Your cheeks.
Your lips.
Your throat.
Your chest.
Your belly.
Sock.
Rising and falling with ease.
Now,
Become aware of your breath.
Just simply noticing it.
Feel the natural flow of the breath.
Cool as it enters.
Warm as it leaves.
Imagine the breath like a gentle tide.
Rolling in.
Rolling up With each breath,
Feel yourself sinking.
Deeper.
Heavier.
Softer.
Quieter.
Now imagine you are lying on a soft bed of moss.
Deep in a peaceful forest.
Above you,
The night sky is velvet dark.
Scattered with stars.
The air is cool.
Carrying the sweet scent of earth.
And trees.
You are completely safe here.
Completely held.
Feel yourself melting into the moss.
Becoming part of the Earth itself.
Now gently repeat your intention to yourself.
Three times.
Silently.
With deep feelings.
Let it echo softly through your being.
Gently,
Slowly.
Bring your awareness back to your breath.
Notice the air around your body.
The support underneath you.
Begin to wiggle your fingers and toes.
Maybe stretch your arms overhead.
Move slowly as if waking from a deep nourishing sleep.
And when you feel ready,
Open your eyes.
Carry with you the deep stillness you touched within.
You have completed your practice.
From my heart to yours.
