Make sure you're as comfortable as possible.
If you need to make any adjustments to increase your comfort,
You can do that now.
Bring your attention to your breathing nice and even.
If you'd like,
You can deepen your breath.
Or you can continue to breathe at your own natural pace.
Take a moment now to focus on your next several breaths.
Bring your complete attention to each inhalation and exhalation.
Give your body permission to rest.
Notice all the support that is holding you up.
All the places your body is being held and supported right now.
See if you can really let your body sink into that support even more.
If there are any thoughts occupying your mind,
I'd like you to imagine that each thought is like a document or an ad on your computer screen,
And you can simply close them down.
Think about or picture the way you click your computer mouse with your finger when you close down windows or pop up ads on your screen,
And imagine or sense yourself closing up any thoughts in your mind.
Just clicking each one closed.
You can even ever so gently click your finger now right where your hand is resting as you close each thought in your mind.
As we go through this practice,
If you become aware of any thoughts pulling you out of presence,
You can gently close them just like documents or ads on your screens.
We will begin our body scan now by tuning into the top of your head.
Imagine,
Sense,
Or feel your scalp softening and releasing any tightness or tension.
With your next breath,
Bring your attention to your forehead and your eyebrows,
Allowing all the muscles to soften and relax.
Now bringing attention to your eyes,
Feel all the tiny muscles around your eyes softening.
Let's move our focus now to your brain.
Give your brain permission to take a break,
Closing up any thoughts and allowing your brain to rest.
With your next exhalation,
Bring your attention to your cheeks and your jaw.
See if you can soften and relax your cheeks and your jaw.
Moving now to your lips and your tongue,
Allow your lips and your tongue to soften,
Release,
And relax.
Let's focus now on your neck.
Picture,
Sense,
Or think about all the muscles in your neck softening,
Unwinding,
And releasing any tension or tightness.
Now your shoulders.
Give your shoulders permission to soften and let go.
Imagine any tightness or tension rolling right off of your shoulders with each breath.
Now moving your attention to your chest.
Notice the gentle movement of your chest with each breath,
Allowing your chest to release any tightness or tension as you exhale.
Now moving to your stomach.
Give your stomach permission to fully relax,
Even your ribs,
Releasing and relaxing.
Notice your belly gently lifting and lowering with each breath.
And now let's move to your back,
Your upper back,
Middle back,
And lower back.
Feel a soft wave of relaxation moving through your entire back,
Softening,
Releasing,
Letting go.
Feel your back held and supported by the cushion.
Let's move now to your arms.
Relaxing your upper arms,
Your forearms,
Your hands,
And every finger.
See just how rested and relaxed your arms can be.
Now bringing your attention to your hips.
Sense or feel your hips releasing any tension or tightness,
Relaxing and letting go.
And now your legs.
Relaxing your thighs,
Your knees,
Your calves,
Your shins,
And your ankles.
Feeling a wave of relaxation move through your legs.
Now feel or sense the tops of your feet relaxing.
Now the soles of your feet and every toe.
Allow your entire body to float like a feather.
Resting.
Breathing.
Peaceful.
Deep rest.
Deep peace.
Breathing.
Peaceful.
Deep rest.
Deep peace.
Breathing.
Peaceful.
Deep rest.
Deep rest.
Deep peace.
Breathing.
Peaceful.
Deep rest.
Peaceful.
