Allow your arms to rest away from your body,
Palms facing upward if that feels good.
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 and 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 this 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,
Third finger,
Fourth finger,
Fifth finger.
Feel the palm of your right hand,
The back of the hand,
Your wrist,
Your forearm,
Your elbow,
Upper arm,
Right shoulder,
Down to the right side of your chest,
Your waist,
Your hip.
Feel your right thigh,
Your knee,
Calf,
Ankle,
Heel of your right foot,
The sole,
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,
Your second finger,
Third finger,
Fourth finger,
Fifth finger.
Feel the palm of your left hand,
The back of the hand,
Your wrist,
Your forearm,
Your elbow,
Your upper arm,
Left shoulder,
Down to the left side of your chest,
Your waist,
Your hip.
Feel your left thigh,
Your knee,
Calf,
Ankle,
Heel of your left foot,
The sole,
Top of the foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring awareness to the back of your body.
Feel the back of your head,
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,
Supported.
Now bring your awareness to the front of your body.
Feel your forehead,
Your eyes,
Your cheeks,
Lips,
Throat,
Chest,
Your belly,
Soft,
Rising and falling with ease.
Now become aware of your breath,
Not changing it,
Simply noticing.
Feel the natural flow of the breath,
Rising and falling,
Cool as it enters,
Warm as it leaves.
Imagine the breath like a gentle tide,
Rolling in,
Rolling out.
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 and completely held.
Feel yourself melting into the moss,
Becoming part of the earth itself.
Weightless and infinite.
Now gently repeat your intention to yourself three times,
Silently,
With deep feeling.
Let it echo softly through your being.
Slowly,
Gently,
Bring your awareness back to your breath.
Notice the air around your body,
The support beneath you.
Begin to wiggle your fingers and toes,
And maybe stretch your arms a little.
Feel the air around your body,
The support beneath you,
And maybe stretch your arms overhead.
Move slowly,
As if waking from a deep,
Nourishing sleep.
And when you feel ready,
Slowly open your eyes,
Carrying with you the deep stillness you touched within.
You have completed your practice.
Well done.
You are rested.
You are whole.
