Welcome.
Begin lying down on your back.
Lie down on something comfortable.
A yoga mat,
A blanket,
Something that will keep you warm from the tiled earth.
Allow your body to settle onto the ground.
Shoulders,
Butt,
Heels connect to the earth.
Bring your arms down by your sides,
Palms face up.
Heels drop in towards one another,
Toes fall out.
Let your body settle into the ground.
Become aware of the earth,
The support underneath of you as you lie down onto your back.
Let your body settle into the ground.
Become aware of the earth,
The support underneath of you as you lie down onto your back.
Witness the breath come in and out of your nose.
Observe what happens in your belly,
Chest and heart as you breathe.
Observe what happens in your belly,
Chest and heart as you breathe.
Observe what happens out of your body,
The support of the solid ground underneath of your body.
You settle the physical body into the ground,
Into the earth as you experience your inhale and exhale through your nose.
Witness the quality of your thoughts.
If it's one thought to the thoughts.
If it's one thought to the next,
The mind busy or if there's space between the thoughts.
Know that as we begin to scan the body,
Your mind will wander and you just come back as soon as you've noticed that you've gone somewhere else.
Settle your body into the earth.
Bring the awareness to the back side of your body.
Shift the awareness to the top of your body.
Down through the right side of your body from the top of your head,
Down through the tips of your right fingers and the sole of your right foot.
Shift your awareness to the left side from the crown of your head out through the right arm to the tips of the left fingers and out through the sole of your left foot.
From the top of the tips of the left fingers and out through the sole of your left foot.
Bring the awareness to the soles of your feet,
All ten toes,
The front of your shins,
The back of your calves,
The knee caps,
Tops of the thighs,
Backs of the hamstrings,
Front hip bones,
Back glute muscles,
From the hips down through your legs,
Relax.
Breathe into your belly and your lower back,
Your chest,
Collarbone and throat,
The mid-back of the hips,
The back of the hips,
As you relax.
Breathe into your belly and your lower back,
Your chest,
Collarbone and throat,
The mid-back,
Shoulder blades and upper neck,
Shoulders,
Arms,
Elbows,
Forearms,
Shoulders,
Arms,
Elbows,
Forearms,
Wrists,
All ten fingers.
The face,
The ears,
The entire head.
Breathe into the scalp where your hair grows.
Shift the awareness to your forehead.
Right eyebrow,
Right eyeball,
Right cheekbone,
Right side of the jaw.
Chin,
Lower lip,
Upper lip,
Space between the lips and the nose.
Left side of the forehead,
Cheekbone,
Left jawline.
Shift the awareness to the inside of the nose,
The inside of the mouth.
Inside of the right ear,
Outside of the right ear.
Left ear,
Inner left ear.
The front side of your throat,
The right shoulder,
Right bicep,
Right tricep,
Right elbow,
Right forearm.
Top of the right hand,
Palm of the right hand,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
The entire right arm.
Left shoulder,
Left arm,
Left elbow,
Left forearm,
Left wrist.
Top of the left hand,
Palm of the left hand,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Left pinky finger,
Your entire left arm.
From the throat out through the arms,
Through the legs,
Head leaning.
As you shift your awareness to the front side of your throat,
Your chest,
And your belly.
The back side of your neck,
Shoulder blades,
Mid back,
Low back.
Front,
Right hip,
Right butt cheek,
Right thigh,
Right hamstring,
Right knee joint,
Right shin,
Right calf,
Top of the right foot,
Bottom of the right foot.
All five toes,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
The entire right leg.
Left hip bone,
Left butt cheek,
Top of the left leg,
Back of the left leg,
Left knee,
Shin bone,
Left calf,
Top of the left foot,
Sole of the left foot.
All five toes on the left side,
Left big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe.
The entire body settles into the earth.
From the soles of the feet up the legs,
Through the upper body,
The torso,
Through the tips of the fingers,
Through the neck,
The face,
And the top of the head.
Allow your body to settle into the earth.
Observe your breath,
Witness your thoughts as you allow your physical body to settle here.
Front side of the body,
Back side of the body,
Right side of the body,
Left side of the body.
Face,
Head,
Arms,
Upper body,
Legs,
Feet.
Let your body settle here.
Continue to scan your body from head to toe.
Witness and observe your physical body as you notice your breath and your thoughts.
Keep coming back to the body.
Let it settle deeper and deeper.
